Categories
Exercises

Daily Workouts

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Some workout program schedules

Mon work

Tues rest

Wed work

Thur rest

Fri work

Sat rest

Sun work

Monday thirty minutes full body

Tuesday thirty to sixty minutes cardio

Wednesday thirty minutes full body

Thursday thirty minutes full body

Friday thirty to sixty minutes cardio

Saturday thirty minutes full body

Sunday thirty to sixty minutes cardio

Walk fifteen minutes

Walk thirty minutes

Walk forty-five minutes

Walk one hour

10 push ups

10 close grip push ups

10 wide grip push ups

10 reverse crunches

10 sit ups

10 crunches

10 cross crunches

30 sec elbow plank

As many sets as you want/can

Rest up to 2 minutes


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Categories
Exercises

WHY EXERCISE

Know the reasons Why To Exercise?

Exercise is essential for a healthy lifestyle. It helps in curbing your appetite and in maintaining a healthy weight. It builds strength, prevents health issues, promotes energy and reduces stress.

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What can exercise do?

Adding exercise as a routine is a way to improved health. It affects your life positively. Exercise can:

  • Move tendons, joints, and ligaments easily and decrease falling chances.
  •  Reduces the risk of high blood pressure, heart disease, diabetes, osteoporosis, and obesity.
  • Helps beat anxiety and relieves stress
  • Improves sleep
  • Reduces aging effects, especially osteoarthritis.
  • Promotes endurance and energy
  • It helps maintain a normal weight, thereby increases the burning of calorie rate.

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A good routine to exercising is to do weekly 5 times and each time it should be for 30 minutes at least. Most people initiate with 2 or 3 times a week with exercising for 20 minutes. Once they are comfortable, they increase the number of days and times.

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Who can exercise?

Anyone can exercise as it benefits physical activity. Beginning exercising at a slow pace is the best. You can begin with a light exercise such as a 10-minute brisk walk daily as the first step. Gradually increase the exercise for a longer time.

Before beginning with any exercise program, consult your doctor. It is very important if you have any health issues such as osteoarthritis or heart disease. Exercising is a must in case there is a physical disability limiting movement. If so, your doctor can suggest exercises suitable for your overall health goodness.

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Track Progress There is a need to maintain a record to track progress. Note what you did and how long you are exercising. There are plenty of free websites available that help in tracking progress, besides there are apps available in the smartphones

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Find a partner

It is fun to find a friend to do the work than working all alone. It will keep you motivated and you will not cancel the exercise routine as you know your friend is counting on you. Thus, reaching exercise goals is interesting.

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Things to consider

  • Avoid injuring while exercising. Start an easy activity so that you need not try too much. Begin with walking a few minutes, several times a day. Increase the time and intensity, such that the speed and time are increased over weeks.
  • Trying too hard initially may result in sprain or muscle strain. If so, you have to wait for it to heal before pursuing the exercising program.
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Categories
Exercises

Training

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Physical Training: Elements Of A Safe Routine

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FLEXIBILITY IS MOBILITY
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Physical training has five important elements of good health. Your routine has to include aerobic exercises, strength training, daily basic exercises, balance training, safe movement, flexibility and stretching. Regardless of whether you are a beginner in productivity that takes the first steps or a fan of exercise that hopes to improve your results, a comprehensive physical training program is essential.

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Aerobic activity, also called cardiovascular or resistance activity, is that cornerstone of the vast majority of physical training programs. Aerobic activity or exercise accelerates and deepens breathing, which maximizes the amount of oxygen in the blood. The heart beats much faster and increases blood flow to the muscles and back to the lungs.

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Aerobic activity includes any physical activity that uses large muscle groups and increases your heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics, even raking leaves, shoveling snow and vacuuming. Muscle fitness is another key component of a physical training program. Muscle strengthening can help you increase bone strength and muscle fitness, as well as control or lose weight. It also improves your ability to carry out daily activities.

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The muscles of the abdomen, the lower back and the pelvis, which are known as the trunk muscles, help protect the back and connect the movements of the lower and upper body. The strength of the middle zone is essential in a physical training program. Middle zone exercises are essential in a physical training program.

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Balancing exercises, on the other hand, can help you maintain balance at any age. It is usually recommended for adults of legal age, incorporate exercises to maintain or improve balance to the routine of physical training. Flexibility is also an important aspect of fitness, so it is a good idea to include stretching and flexibility exercises in your training program. Stretching exercises help you increase flexibility, which can facilitate many daily activities that require this skill.

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Stretching can also improve the range of joint movement and promote better posture. Regular stretching also helps relieve stress and tension caused by everyday life. Consider stretching after exercising, when the muscles are hot and more receptive to stretching. However, if you want to stretch before physical training, first warm your muscles well by walking or exercising for 5 to 10 minutes.

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Whether you build your own physical training program or ask for help from a personal trainer, your overall productivity plan has to understand different elements. Try to incorporate aerobic physical activity, muscle strengthening, trunk exercises, balance training, and flexibility and stretching exercises into your daily exercise plan. It is not necessary for each exercise section to include all the elements, but if you incorporate them into your regular routine they will help you improve your fitness for your whole life.

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Physical training is more mechanical by applying planned series of exercises that develop specific skills or muscles with the goal of achieving maximum potential at a given time. Physical training has to be specific to each person, so it is not convenient to generalize or extend to others. We must consider that larger muscles need more recovery time than small ones, women need more recovery time than men, and young athletes recover earlier than older ones. There are actually several variables, so it is best to have a physical training depending on the sport or modality you practice.

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Categories
Exercises

Upper Body Strength Workout

  1. 5×15 push ups
  2. 30 shoulder taps
  3. 20 push ups
  4. 10 push ups
  5. 2×20 shoulder taps
  6. 2×15 count plank hold
  7. 2×10 plank rotations
  8. 30 plank side crunches
  9. 2×20 punches
  10. 4×30 punches
  11. 3×20 knife hand strikes
  12. 10 burpees
  13. 2×10 leg raises
  14. 20 crunches
Categories
Exercises

After Waking Up