If keeping your fitness program on track this winter would be a challenge, think again. Though you may find it hard to get out of bed and enjoy the outdoors on winter, it is important to maintain your level of motivation and enthusiasm to fitness at a high level. Don’t let the winter season make your motivation slip down making you gain and lose weight again when spring comes in the end. So let us make the most out of winter and have fun with these top ten indoor exercises. Let the countdown begin with:
As the name implies, combination exercise has two exercises in one routine. It is a functional exercise popular among people who may have the dislike for the isolated, heavy, and traditional routines of gym training. Functional exercises mimic some activities of daily living therefore body movements involve simultaneous upper and lower body movements. Movements are not meant to be fast, you need to go slow and tempo has to be controlled to get the most out of these exercises. They make muscles work and you lose weight quickly in a short span of time. However, combination exercisesare not for everyone because they require a high level of coordination and are strenuous for beginners. Take your time to learn each individual exercise before attempting to perform two simultaneous training exercises. Better yet, consult a physician or a fitness trainer on how to go about with the combination exercises.
We have heard calisthenics back in our school days. It is a form of exercise that combines simple, rhythmical movements without the use of equipment. Calisthenics increase body strength and flexibility. They include stretching, bending, jumping, swinging, twisting, or kicking movements and use body weight for resistance. They also improve psychomotor skills such as balance, agility and coordination. So better remember those calisthenics moves and do them regularly indoors.
#8.Indoor Exercise Equipment
If you can afford it, here are three recommended examples of home gym equipment worth investing in:
Elliptical trainers are stationary exercise machines used to simulate everyday movements — like walking, running, and climbing up the stairs — without putting pressure on the joints. Since there is no pressure, it lowers the risk of injuries. Some people with injuries use an elliptical to stay fit. It is the best choice for indoor equipment because it offers a non-impact cardiovascular workout that can vary from light to high intensity based on the speed of the exercise and the resistance preferred.
The next best indoor exercise equipment is thetreadmill. The first treadmill was not created for fitness but to diagnose heart and lung diseases.But because it stimulates cardiovascular and aerobic activity, the machine became popular as fitness equipment. It allows you to exercise on a moving surface, allowing you to run or walk, depending on the speed, while staying in the same place. The intensity would depend on the incline, speed and resistance programmed into the machine. Treadmills can monitor heart rate, and store a workout program as well.
Stationary bikes have been around for so many years that some people think that they are outdated or not as effective as newer types of equipment. For some, exercise bikes provide fun, consistent, reasonable means of exercising, improving cardio functions, and losing weight. They help tone your legs, improve fitness, and control weight. There are variety of exercises you can perform as part of your indoor bike workouts which will add to the effectiveness of your training and enjoyment.
Cardio Kickboxing is a high-impact, cardiovascular workout that sprung from Karate, Muay Thai, and Western style of boxing, with traditional aerobics in a 30- to 60-minute exercise routine. Kickboxing is often practiced for self-defense, contact sports, and now as a general fitness program. It starts with light stretches and cardio warm-up. A typical routine includes a series of punches and kicks, other hand movements for self-defense, and bouncing to the beat of music. You don’t need a boxing bag or gloves, all you need is a plenty of space and a good cardio kickboxing video guide. Even though one is thrusting through the air rather than sparring with someone or punching a bag, cardio kickboxing qualifies as a fitness workout since it uses several muscle groups and is intensely aerobic.
Plyometrics, or “plyos” for short, are exercises used by athletes for performance improvement. They use muscles to exert maximum force in the shortest time to improve speed, power, and endurance. Plyometrics involve jumping (jump rope, jumping jacks, and other forms of jumps) and therefore are high-impact. When you jump from a platform or step, your joints sustain the force seven times more than your body weight. Therefore, it’s easy to get injured in this type of training. Better have a personal trainer when doing this type of fitness.
Part meditation and part fitness program, yoga helps strengthen the mind and body. This holistic approach improves posture andflexibility, strengthens the body, relieves stress, and clears the mind. It looks similar to Pilates, but yoga is a way of life.
One of the most popular indoor exercises is Pilates. Originally devised to help rehabilitate soldiers after World War I, Pilates strengthens the trunk, improves posture and helps develop flexibility.
#3.Cardiovascular Exercise Videos
The most popular among exercise videos, exercises contained here also help in strength training and toning. There are many cardio or aerobic exercise videos to choose from. Popular nowadays is the workout video from the famous The Biggest Loser trainer, Jillian Michaels. If you prefer something different other than the standard workout routine, look for dance instructional videos. Some exercise balls come with an instructional exercise video upon purchase, too.
Winter would be a good reason to stay indoors and work on strengthening the abs. Focus on your torso and abdominal muscles this winter by varying your style in doing sit-ups or crunches. Aside from the normal crunches, do the side to side crunches for your oblique muscles and reverse crunches for the lower abdominal muscles. Lower abdominal muscles are the most difficult muscle groups to work with women because it takes time and concentration. And this winter should be a perfect time to concentrate.
Strength training utilizes resistance to muscular contraction. It is intended to build the strength, endurance, and size of skeletal muscles. Many other health fitness programs and sports use strength training as part of their regimen. For simple strength training exercises, all you need is a pair of dumbbells. Do these at least three times a week with cardio activity at home. Just don’t forget to wear training gloves when using weights.
So blow away the winter blues with these fun, energetic, indoor exercise routines. And when the sun is up tomorrow, refresh your interest in health, exercise, and fitness as you go out to jog, bike, or hike. Enjoy the indoors, everyone!
This article is written by Joyce Del Rosario, a health blogger from Bodylab.