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Home Workouts To Stay Fit

If you are looking for advice on home workouts to stay fit, you have come to the right place. During the pandemic, many people skipped the gym due to either lockdowns or health concerns. You may also be avoiding the gym due to sheer boredom! Whatever the reasons, the good news is that home workouts can help you get your daily dose of exercise.

Regular exercise offers multiple benefits ranging from strengthening the immune system, improving blood circulation, elevating endorphins that improve mood to optimizing physical health.

Fitness-conscious people like Valentino Ojeda Avila, have prioritized home workouts that helped them optimize their physical and mental health during challenging times.

The core elements of home workouts

The basic components of every exercise are:

  • Warmup
  • Aerobic or cardiovascular workout
  • Strength building exercise (or resistance workout)
  • Flexibility moves
  • Cooling down
Warm up

The goal of a warm-up is to get your body temperature up, improve blood circulation and prepare your body for a more rigorous home workout. This helps prevent injuries while reducing muscle soreness after the workout.

You can walk outside your home or inside the room for five to ten minutes. If you have a treadmill or a stationary bike, a slow-paced walk or pedaling for 5 to 10 minutes will also count as a warm-up.

Cardiovascular exercise

For the cardiovascular aspect, pedal faster or walk faster (or run) on your treadmill or in your home. Other cardio activities include jumping rope or step aerobics. Find a sturdy bench or unbreakable box for step aerobics that helps build strength, improve balance, and burn fat. You can hold a water bottle or weights(dumbbells) for extra resistance.

Strength training

For the resistance portion, you can use resistance bands, dumbbells, or a weight bar. Doing push-ups, squats, abdominal crunches and floor exercises helps you use your own bodyweight to build muscle strength. Although an easy home workout to stay fit need not involve elaborate equipment, using a pair of dumbbells or a pair of water bottles can help you tone your muscles. Ensure the strength workout addresses all major muscle groups such as lower body, upper body, back, and abdominals.

Try different forms of squats to strengthen your core and lower body muscles while burning calories. These include side step squats, air squats, jump squats, sumo squats, or weighted squats. Front lunges, side lunges, and back lunges are great ways to strengthen the lower body muscles.

Fit individuals such as Valentino Ojeda Avila strengthen their upper body muscles including biceps, triceps, shoulders, and arms with push-ups, dips, and planks.

Flexibility and cool down

Yoga poses and stretches help you improve the flexibility of joints. Finally, cooling down poses and stretches will help bring your heart rate down to normal.

Fitness enthusiasts such as Valentino Ojeda Avila advise beginners to aim for at least 30 minutes of cardiovascular exercise three days a week and 30 minutes of muscle-strengthening workout three times a week.

The key to acing your home workouts is to start slowly and steadily, building up intensity and duration over time.

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