Sunday April 5, 2020

Follow This Weekly Workout Routine at Your Home

No gym? Don't break your fitness trail

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workout home
Here are some fitness tips that you can easily follow at your home. Pixabay

BY PUJA GUPTA

The closure of gyms in most of the cities till month end has put forward a challenge for fitness enthusiasts. Understanding this challenge, Reebok Master Trainer Shivoham encourages everyone to stay committed to fitness by asking them to keep working out while at home and brings to you some fitness tips that can be followed in order to not break the fitness trail:

Weekly workout routine

Day 1:
Upper body strength and cardio and abs. Start with a basic dynamic stretching before every session for 5 mins.

Workout: 3-4 rounds

  • 10-12 push ups
  • 10-12 plank position shoulder taps
  • 15 legs up toe touches
  • 50 mountain climbers
  • 3 rounds, 30secs each ab blast
  • V-ups
  • Leg raises
  • Side to side twist
workout home
Your at-home workout routine should include cardio exercises. Pixabay

Day 2:
Lower body strength and cardio 5-10 mins dynamic stretching again.

Workout: 3-4 rounds

  • 12-15 squats
  • 12 reverse lunges each leg
  • 12 beach burpees
  • 1min plank

Day 3: 
Full body cardio and abs 5-10 mins dynamic stretching before the workout.

Workout: 3-4 rounds

  • 15 hindu push ups
  • 10 lunge n knee drive (each leg)
  • 20 bicycle kicks
  • 50 skips / high knees
  • 30secs, 3 rounds Ab blast
  • Plank
  • R-side plank
  • Hollow hold
  • L-side plank

Day 4: Rest

Day 5:
Upper body cardio and abs 5-10 mins stretching before the workout

Workout: 3-4 rounds (40 secs work, 20 secs rest)

  • T-push ups
  • Plank position hand to oppo knee
  • High knees with forward punching
  • Legs upside to side twist

Day 6:
Lower body cardio 5-10 mins dynamic stretching before the workout

Workout: 3-4 rounds (40secs work, 20secs rest)

  • In n out squat
  • Lateral lunge and side kick
  • Jumping jacks
  • Sit ups
  • Full min rest
workout home
Stay fit at your home by following this weekly workout routine. Pixabay

Day 7: Rest

Additionally, you do not need to fret if you do not have the right gym equipment as here are some of the things and measures that you can use during your workout:

  • Freehand: Easy to do within 8 sq.ft
  • Use a 20lt water bottle
  • Weighted gym bag / rucksack
  • Using the stairs
  • Using smaller water bottles for weights
  • Using a stool for step ups
  • Using the wall for handstand, headstands

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  • Using the slippery marble floor for the sliding surface workouts
  • Use your siblings, family for partner workouts (IANS)

Next Story

Here Are Some Health Benefits of Going Vegan

Veganism is a lifestyle that tries to bar, as far as possible and practicable, all kinds of exploitation of, and cruelty to, animals for food, or any other purpose

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Vegan
Veganism is a lifestyle that tries to bar, as far as possible and practicable, all kinds of exploitation of, and cruelty to, animals for food, or any other purpose. Pixabay

Vegan people follow a plant-based diet and do not eat animal products including dairy, meat, eggs, honey, and gelatin. But, veganism goes beyond the diet.

Veganism is a lifestyle that tries to bar, as far as possible and practicable, all kinds of exploitation of, and cruelty to, animals for food, or any other purpose.

Nutritionist and founder of Diet Podium, Shikha Mahajan, shares these five benefits going vegan has on your health.

Reduced risk of cancer

In 2015, the Worle Health Organisation named red meat a Group 2 Carcinogen, which means it probably causes cancer in humans. WHO placed processed meat in the Group 1 category, which means it is carcinogenic to humans.

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Even small amounts of meat can increase the risk of cancer. A study from Oxford University study also found that eating just 3 rashers of bacon a day can increase cancer risk by 20 percent.

Reduced risk Of diabetes

More and more research is concluding that a plant-based diet can reduce the risk of developing diabetes or even reverse the disease completely.

A study, that included more than 2,000 adults, found those people who increased the number of fruit, vegetables, and nuts in their diet over the duration of 20 years reduced their risk of developing type 2 diabetes by 60 percent more than those who did not.

Enhanced mood

A study done by the Physicians Committee for Responsible Medicine (PCRM) shows a study on its website that looks at the eating patterns and moods of 3,486 people over a five-year period. The study showed that participants who consumed whole, plant foods reported fewer signs of depression.

Vegan
Vegan people follow a plant-based diet and do not eat animal products including dairy, meat, eggs, honey, and gelatin. But, veganism goes beyond the diet. Pixabay

A different study showed that vegetarians usually experience more positive moods than meat-eaters.

Healthy skin

A plant-based diet might boost your beauty regime by assisting your skin in staying healthy. An increasing number of studies are associating dairy to skin problems such as acne. Dairy products have growth hormones and are also sometimes infused with artificial hormones, which can disrupt the human body’s hormone system.

ALSO READ: Find Here if Water Treatment Methods Can Kill Coronavirus Or Not

Fewer cardiovascular diseases

Meat generally contains a high quantity of saturated and trans-fats which can increase blood cholesterol. Cholesterol can create fatty deposits in the blood vessels that increase the risk of stroke, peripheral artery disease, and heart disease. Plant-based foods, by nature, have no dietary cholesterol. A diet high in fat and cholesterol can also lead to high blood pressure. (IANS)