Most of us have a hectic day and in such a case, it can be difficult to find the time for visiting the gym or park for a workout. The good news is that you can opt for a home workout and this is as effective as working out in the gym if you know the right type of workout. The degree of home workout routine can vary largely and that is dependent on the resources available to you. From having just a workout mat to having a gym kit, the workout schedule can vary but a lot of people these days prefer body weight workouts. You must have a workout plan for yourself if you plan to start a home workout routine. In addition to this, the discipline is really mandatory and you need to have a strong will power so that you do not skip a single day of workout. This way, you will stay motivated. Along with the home workout schedule, having a proper diet may help you in staying motivated. The combination of two can help you in getting quick results and there is nothing that can motivate you as much as results.You can also check out our earlier post on how to stay fit and healthy without gym. So, let us now have a look at some of the home workout routines which you can follow to stay fit or to meet your fitness goals. Top 5 Home Workout Routines to Burn Calories5. Stretching: If you are already having an ideal weight and if you do not want to be a part of a heavy workout then you can simply opt for stretching along with the cardio. This is quite an easy exercise and you can download an app to check various stretching exercise that you can perform. Remember to have the right posture and combine your workout with the cardio. Keep a schedule of 30 minutes to 45 minutes on daily basis and you will immune yourself from the diseases like cholesterol, diabetes and many other lifestyle diseases that people suffer because of lack of physical activities. If you have an open park in your locality then it can prove to be really beneficial for your health. https://www.youtube.com/watch?v=9jAyRP0bqKA 4. Yoga: Next on our list is Yoga. The benefits of yoga are certainly known to you. Apart from increasing flexibility, Yoga can also boost up your immune system and physical health. It is also beneficial for people suffering from respiratory diseases and other such issues. The main advantage of Yoga is that it would not exert a lot of pressure on your body and yet it will help you in reaching your fitness goal. Lastly, you must remember that Yoga is all about correct postures and procedures. If you are doubtful about the Yoga posture then you can download any type of app on your phone which can help you in getting the right posture. https://www.youtube.com/watch?v=VaoV1PrYft4 3. Upper Body – Lower Body - Abs: Another type of home workout schedule that you might want to follow is the one mentioned here. In this workout schedule, you work on your upper body parts on day 1, on day 2, you work on your lower body parts and on day 3, you perform abs related workout. This schedule is again repeated and then you have a rest day. Depending on your stamina and your fitness goal, you can allocate time for your workout. In addition to this, you can also buy a set of dumbbells to assist your workout. Having a resistance tube can also be of great help during any type of workout. https://www.youtube.com/watch?v=-J0hRQpdKnA Remember to have a correct posture or else you can end up injuring yourself. Apps and videos available on the web can again be of great help. In addition to this, have Sunday as your rest day so that you can recover from all the fatigue 2. Push – Pull – Abs: This is again a popular schedule that people like to follow. In this type of workout, having a resistance band and a resistance tube can prove to be really helpful during the workout. So this workout routine is also divided in three different days. On Day 1, you must involve in Pull activities like Pull-Ups, Cent over Row, Cable Row, Pull-Ups and Pull Downs. On Day 2, you must proceed with activities that require Push Motion. These Push motion activities include Push Ups, Squats and other such activities. On day 3, you can proceed with the abs workout. This type of workout should ideally be performed in a Gym because you have all the different equipment but a lot of people opt for such kind of schedule even at home. A simple resistance tube can help you in performing most of the workout which you may perform in the gym. 1. Home Gym Kit: This is the last type of home workout and it requires a little initial expense. To begin with, you can order a home gym kit or you can purchase it from the offline stores. These gym kits are quite affordable and you get a set of dumbbells along with additional weights, straight rods and curl rods. Couple it with a yoga mat and you can perform any type of workout with help of these kits. You will never feel the need of visiting the gym if you opt for such a gym kit at your home. These are a really effective way to exercise for the people who love to workout but who do not have time to visit the gym. These are the 5 Workout Routines and you can combine these workouts with the cardio. Now, you do not need a treadmill or a cross-trainer at your home for cardio. You can opt for skipping rope or jumping for the cardio and warmup. This will not only help you in burning extra calories but it will also help you in speeding up the weight loss and having a high endurance. You can also keep track of your body weight using one of the best fitness apps for your android mobile. Workout plan would differ from one person to another depending on the body type, medical conditions and fitness goal. This is why we have not listed a specific workout plan but we have listed the type of workout plans for you. Opt for the one which appeals you, set your targets and smash them hard. 5 At Home Workouts for Men and Women to Burn Calories is courtesy of: https://bmiwiki.com/ via BMI - Feed https://bmiwiki.com/home-workout-to-burn-calories/
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It is an old proverb which states that Health is Wealth but most of us ignore it. Today, technology is helping us in lot of ways to stay fit. Now you may question the role of technology in the fitness industry. Well, from the gym equipment to protein supplements, all is possible because of the […] The following article Stay Fit with Apps – Top 10 Best Fitness Apps for Android Yo Must Know is courtesy of: https://www.bmiwiki.com via BMI - Feed https://bmiwiki.com/fitness-apps-for-android/ Tired of trying various means of losing weight and still not getting the desired results? Well, this is the story for most of us. We are always in the lookout of losing weight. Hence, we try various ways of achieving the perfect body that we might have always desired for. One is to drink hot water. Although drinking hot water may not give you 100 percent guarantee of losing weight, it certainly can aid the process. Let us find out how in the article that follows: How Does Hot Water Help in Weight Loss?Hot water can help in accelerating the process of weight loss. Here are some of the most important ways in which the same is achieved:
Benefits of Drinking Hot Water if you are Trying to Lose Weight:The following are some of the more important benefits of drinking hot water if you are trying to lose weight:
Tips to be Kept in Mind:As seen above, hot water can really help you in shedding all those extra calories. However, the following few tips need to be kept in mind:
Drinking Water in any Form Is Helpful:Is it often argued that waterin any form goes a long way in helping you get not only the skin that you might have always desired for, but it also aids the overall process of losing weight? I this context, let us first understand that whether or not only hot water is beneficial or whether we can drink water in any form. Few experts are of the belief that the mindset of the people as per which they tend to belief that drinking hot water helps you lose weight is actually not correct and it is a myth in itself. However, although the belief may be true to some extent as drinking hot water does aid your digestion and also helps the body to better get rid of all the toxins and waste products, the amount to which this effects the body is only a small amount and not to a significant amount. Besides, it is not necessary that all the benefits of drinking water are derived by only having hot water. Water in any form, whether hot, cold, as well as tepid might help. The only thing going in favour of hot water is the fact that it helps you feel full for a longer period of time and thus, you reduce snacking and the total calories intake. Thus, as is clear from the above points, hot water does aid in the process of losing weight. However, there are other factors also that need to be borne in mind if you want to shed all those extra calories. Also always keep track of your body mass index and stay healthy. Does Drinking Hot Water Help You Lose Weight? is republished from: https://www.bmiwiki.com via BMI - Feed https://bmiwiki.com/drinking-hot-water-help-lose-weight/ BMI, also known as Body Mass Index is the main measure used to find if you are overweight or if you need to gain a weight. You can calculate your Body Mass Index using various calculators online or you can use a simple height weight chart to calculate your BMI. Once you have the reading, you can map it in the chart to know if you are over-weight. There are some of the calculators which also use your other data to measure the BMI but the basic concept remains the same. This is certainly a great method to understand your overall physic but it certainly comes with some of the drawbacks. To start with, you must know this BMI Theory was devised in the 1840s and it has not been updated since then. Another thing is that it doesn’t account for your gender and hence female and male are judged on the same scale. Another issue with the BMI is that if you have a lot of muscle mass then you will again get an inaccurate reading. To deal with this, you can use some of the alternative methods to check your overall physic and in this article, we are going to share the top 5 alternatives to BMI. This way, you can use 2 or more methods to get an idea of your weight. Let us now read about these different methods. Top 5 Alternatives to BMI1. Waist to Hip Ratio: This method has always been used to understand the extra weight you have. The method uses the circumference of the waist and the hip to calculate your waist to hip ratio and you get a ratio when you divide the top. The higher the ratio, the higher you are prone to heart diseases and diabetes. To measure your wait to hip ratio, measure your waist circumference and also measure the circumference of your hip area. Once you have the numbers, you just need to divide the measurements of the waist with the hip. You will have a ration available to you now and below are the interpretation charts for you. ( If you want to check out BMI Chart it's available here ) Male Ratio Female Ratio Condition Interpretation If you are overweight or obese then you must start a diet plan along with the workout schedule. Remember that it is easy to take preventive measures to avoid diabetes but once you start suffering from diabetes, it will be really difficult for you to adapt to the lifestyle changes. 2. Body Adiposity Index: Body Adiposity Index is a little different from BMI. The main difference between the two methods is that BMI takes your weight in consideration but BAI doesn’t consider your weight. This means that, to calculate the Body Fat Percentage, the method only takes in account your hip circumference and the height which gets you a little more accurate results. There had been many clinical studies to compare the two but as of now, there are no research evidence to support that BAI is better than BMI or vice-versa. You can use both the methods to get the results and depending on the same, you will be able to judge your overall health. 3. Waist Circumference Measurement: This particular method is quite accurate in Asians. No, we are not being racist over here but as per many researches, Asians have tendency to accumulate fat in the belly area. This is more of genetics than any other factor. You can actually check the fat on your stomach or belly using a simple measuring tape and this will give you an idea about the extra fat that you store. Ideally, women should not have a waist size of over 35 inches and men should not have a waist size of 40 inches. 4. Hydrostatic Weighing: If you remember your physics classes, then you must remember that the weight is always the product of the mass and the gravitational pull of the earth. Hence, to calculate the mass, you need to cancel out the gravity. This was one angle to it. Moreover, you have seen the growing popularity of underwater exercises. People suffering from the joint problems are made to exercise with underwater treadmills. The advantage of this type of exercise is that they do not exert a lot of force on their knees. In such a case, hydrostatic weight is also a popular option. Many of the gyms and weight loss centres have started taking hydrostatic weight of the person. In this process, a person needs to sit on the chair under the water and place your head underwater for a few seconds. Once the chair is stabilized, the weight is taken and it is processed via complex formulas to device the body fat percentage. 5. Body Fat Percentage Method: Most of the dieticians use this method to calculate the calorie requirement for your body. This method uses information like your sex, weight, waist circumference, wrist circumference, hip circumference and forearm circumference to calculate your body fat percentage. With help of a formula, the body fat percentage is calculated and ideally, the percentage should be less than 20%. If you have anything above 20% then this is a matter of concern. Also, remember that you can’t have 0 body fat percentage as there is some fat which is required by the body to survive. These are the 5 different alternatives to BMI. Remember, if you are trying to lose weight then BMI is an important component. You need to understand your daily calorie requirement before you start a weight loss program. Having a calorie deficit diet helps but never go below your BMR to lose weight as this can slow down your metabolism. Have a well-structured diet and remember that no one knows your body better than you yourself. Having a healthy lifestyle is the first step to a happy life. Top 5 Alternatives to Body Mass Index is republished from: http://www.bmiwiki.com/ via BMI - Feed https://bmiwiki.com/alternatives-to-body-mass-index/ Well, if you are looking for a great physique, particular attention needs to be paid to your legs. It is your legs that are the centre in everything you do. Your entire physical workout will go for a toss if you do not have enough strength and muscles in your leg. Most of the leg exercises tend to scare people as they require a lot of strength and energy. However, it is important to understand that leg exercises are really important and you simply cannot make the mistake of ignoring them. In this light, let us see some of the best leg exercises that are highly recommended: [caption id="attachment_132" align="aligncenter" width="527"] Image Source: https://www.truefitness.com[/caption] 7. Leg Press: One of the best exercises for your leg is the leg press. In this exercise, you will have to keep your legs on a leg press machine with some distance in the two foot involved. You can adjust the weights as much as you can handle and then you have to apply some force to life the leg press machine ensuring that the leg is extended as much as you can you need to push the machine with the help of the heels mainly. Post that, bring the machine down and repeat the procedure. You need to be really careful while doing this particular exercise because it can lead to back pain on the lower region of the back area. [caption id="attachment_133" align="aligncenter" width="636"] Image Source: https://barbellrehab.com[/caption] 6. High Bar and Low Bar Squats: When you do squats with the help of a high and a low bar, the leg muscles get exercised to the maximum possible extent. They not only help you work out all the lower body parts but are in fact, known to improve the release of the muscle building hormone to a great extent.Before you go for the regular leg curls exercises, you should actually get into squats and the combination will go a great deal in shaping up the muscles of your body. [caption id="attachment_134" align="aligncenter" width="694"] Image Source: https://www.mensjournal.com[/caption] 5. Front Squat: Another type of squat that does well in shaping up your legs and making your leg muscles powerful is the front squat. When you think of doing this exercise, do make sure you have enough strength in your upper back portion as well. Besides, remember that the front squats should be done at the very beginning of starting the exercise. This is important as this exercise requires the maximum amount of energy. The barbell for performing this particular exercise should be held just in the front rack. Be really careful while performing the front squats. [caption id="attachment_135" align="aligncenter" width="582"] Image Source: https://realleaderfitness.en.made-in-china.com[/caption]
This is amongst the easier exercises that you have for attaining best toned muscles. You have a calf raise machine and you need to first adjust the same as per your height. The shoulders should be under the pad provided. The feet should be placed on the calf machine in such a way that the heels are not over the machine and only the palms are kept on the machine. Post the position has been adjusted, you can raise your heels as you try to breathe out. You need to keep your heels still at all times during this particular practice. While you are trying to get back to the position from where you began, you need to slowly breathe in. this should be repeated 10-15 times in seach set. 3 sets are recommended for best results. You might also like to check out if doing exercise only helps you to stay in healthy for maintaining your body mass index. [caption id="attachment_136" align="aligncenter" width="667"] Image Source: https://www.livestrong.com[/caption] 3. Snatch and Power Clean: If you want to improve the strength of the body along improving the toning of the legs, this is perhaps one of the best and most recommended exercises on the list. This exercise will help you improve the way you perform the much-needed squats thereby in turn, helping you get the desired results for the legs and its muscles. You have to concentrate to the maximum possible extent while performing this particular exercise. If not, you might end up really hurting yourself. Both the technique and the body position need to be really worked upon for this exercise. This can also be the fist exercise that you perform while you hit the gym. [caption id="attachment_137" align="aligncenter" width="654"] Image Source: http://www.stack.com/[/caption] 2. Hip Thrust: The hip thrust is one of the best exercises which helps to improve your strength and power. In this exercise, you tend to test the power of the glutes which helps us in the movement of the hips and also enables the pulling of the legs. In order to perform this exercise, you need to ensure that you have a bench and a barbell handy at your place. You have to keep the barbell on the lap towards the upper portion of the thigh and then try to do the recommended repetitions.you, however need to be really careful when you are performing this particular exercise. [caption id="attachment_138" align="aligncenter" width="572"] Image Source: https://www.workouthealthy.com[/caption] 1. Seated Calf Raise: This has to be performed with the help of a machine like most of the other exercises. All you need to do is sit on the machine and the toes should be placed on the platform. The thighs should be kept on the pad and you can also take the support of your hand for the purpose. The heels need to used to push the lever of the machine out and the safety bar is to be released. The heels are then to be lowered by bending the ankles until you can completely stretch your calves. You should ideally be able to breathe in as you perform this exercise. Now, finally as the calves are contracted, you can raise your heels and try to breathe out while doing so. The contraction should be held in the position for some time at least. Thus, if you really want to tone your legs, do consider performing some of the above-mentioned exercises to get the desired results. 7 All Time Best Leg Exercises That You Don’t Want to Miss is republished from: www.bmiwiki.com via BMI - Feed https://bmiwiki.com/7-all-time-best-leg-exercises-that-you-dont-want-to-miss/ The person or an individual, who is physically sound, is not called as a healthy person then, who is likely to be called as a healthy person? The person who is completely fine in the arena of physical health, mental health and social well being is called as a healthy person. From our childhood we have heard, health is the biggest wealth we have. An unhealthy person is the saddest person in the world. The richest person in the world can afford all comfort and all luxuries but what if the person is not keeping well, the luxuries are all vague. A good health is directly proportional to a good environment. There are different factors which can determine a healthy living lifestyle, eating habits, cleanliness in the surrounding etc. Keeping ourselves fit, we consult different gym trainers, go on diet, and eat sugarless or boiled foods. But we miss a very important part of our day to day life that is Morning or evening walk. It is a no-brainer morning walk or walking as an exercise is more effective than any supplement or any other diet. Some people find it very hard to wake up early in the morning and get ready for a short morning walk. During the morning walk, we can plan our whole day. It is a natural form of exercise which not only a good workout but also provides us with a good amount of oxygen, which is rarely found in the later part of the days. It calms our mind and soul. There are several techniques which will help you in a fruitful walk in the morning:
10 Surprising Benifits of Walking You Must Know:1. Enrich your blood circulation and pump the lungs: A pureblood is highly essential for the body, good flow of blood pumps our lungs and makes it healthier. Early morning walk makes your body accumulate fresh and purest form of Oxygen. The early morning air is free from dirt and pollution this synthesizes and gets our body the most dirt free breathing process. 2. Stable Mind and devoid of mental stress or depression: Early morning walk and getting up early doesn’t make our mind carry any burden. The freshness of the air, the humming of birds, the smell of soil, and the noise of animals: makes us more energetic and give us a feeling of calmness. With a stable and calm mind we get more energetic and we only attract positive vibes. 3. Beneficial for Arthritis person or patient: The person suffering from joint pains, knee ache, backache or any other pain related to the body rather opting for several pills, medication and consulting doctor must make a habit of morning walk according to the self-needed pace. The morning walks makes a flexible movement of joints. It may be painful at first but it provides long-term benefits to the patient. 4. Beneficial for blood pressure patient: Nowadays’ every home has one or two blood pressure patients. We always take the precaution of making them free from tension, providing them on time medication. But we should rather encourage them to at least go for a morning walk daily. This will maintain the blood pressure level. 5. Reducing Weight: Walking helps in burning the fat and calories. It churns down the fats accumulated by the body and helps in losing weight and keeps you fit and fine. It also helps in maintaining the BMI (Body Mass Index). 6. It lowers the risk of diabetics: Diabetics can be inherited or acquired. Diabetics are the father of all other diseases and controlling it from the edge can save you from lots of medication, prescription and you can eat sweet dishes, if only if your habit of morning walk daily. Most importantly morning walk can prevent you from taking insulin. 7. Morning walk helps in controlling the cholesterol: Cholesterol again is a magnified disease. It is caused when we eat more amount of oily and unhealthy food. The fat gets mixed up with the body constraint and causes cholesterol and aids towards dark circles. The morning walk can help in maintaining the cholesterol level. 8. It tones the body muscles: Everyone likes a toned body, but we are not ready for hard work like getting up early in the morning and go for a short morning walk. 9. Morning walk reduces fatigue: Morning walk pumps up the energy level and helps in reducing the fatigue. 10. Morning walk rejuvenates the glowing of the skin: We use the variety of beauty products or opt for various beauty therapies for making our skin seamless and glowing skin and waste a lot and lots of sum or the huge amount of money in purchasing beauty products or buying beauty services. Without opting for various therapies you can practice morning walk on daily basis. Making morning walk a daily habit, will never make you waste your time rather it is a long-term investment. It makes you lead a healthy life. Yes, only morning walk will not only make the life easy but with morning walk you need to maintain a healthy and proper diet. You must follow a streamline of lifestyle and be consistent in it. 10 Surprising Benifits of Walking You Must Definately Know About is republished from: http://www.bmiwiki.com/ via BMI - Feed https://bmiwiki.com/benifits-of-walking/ Who does not want to get rid of the extra calories from the body? Well, all of us do. Don’t we? Most of us hit the gym and exercise religiously. Yet, while a few can reap benefits from their efforts the others do not get impacted inspite of their hard work. Why is it so? Does exercise not help you in losing weight? As we all know to keep our body slim and feet for maintaining perfect BMI we get suggestions from our friends and family for a proper workout daily. Let's get in and discuss today does exercise really helps us to lose weight: Ways in Which Exercise Helps You Lose Weight:
Reasons Why You Won’t Lose Weight If You Exercise? Having seen the above ways in which exercise helps you in losing weight, let us understand the other side of the story as well. Some expert’s belief that you will not lose weight if you exercise. Let us see why: When you exercise, you burn calories. As a result, few people tend to feel really hungry if you exercise to a great extent. This means that whatever calories you must have burnt through exercising, you will end up gaining the double of that when you eat. There are other theories too. Some belief that you cannot lose weight just by exercising alone. You need to combine it with your diet as well. Most of the people are into regular exercising but they are not able to control their diet. These are those who do not benefit from exercising. Besides, the type of exercise that you do also goes a long way in helping to understand whether the same will help you in losing weight or not. No doubt running, cycling, treadmill and others are important exercises, however you have to combine the above with some amount of weight training so that you can benefit from exercising and end up losing weight. It is always recommended to check your body mass index or follow bmi chart to check if your body is really in good health condition. Recommendations: If you really want to lose weight by exercising regularly, you need to be careful about the following things. Remember the following and then get into a exercise regime:
Thus, as is clear from the above article, exercise is really important to help you shed all those extra calories. Having said that, it is imperative that you do the right type of exercise and also combine your exercise regime with a proper diet plan. You can also check out out post about 11 Ways to stay fit and healthy without going Gym here. The blog post Does Exercise Really Help You Lose Weight? was originally published to: BMI Wiki Blog via BMI - Feed https://bmiwiki.com/does-exercise-really-help-lose-weight/ |
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