Exercises that will keep you fit and healthy

It’s always difficult to become healthy or to fit into your clothes better if you’re not an athlete or never been used to exercise properly.

The gym scene can be terrifying, Just having to come across stationary bikes, treadmills and weight machines can be enough to make you spin right back home to your bed.

However, it’s not always important to spend hours in the gym every day to feel and see some huge improvement to your overall health. What is necessary, however, is making sure that you are doing the right exercises.

1. Bent-Over Row

This exercise is good for the last groups of muscles (back and biceps). As you can see from the picture above, this is normally done by standing up, but if you’re a beginner, you can start by sitting down on a bench.

While standing up, your feet shoulder-length should be apart, with your knees bent and hips flexed forward at hip level. Your pelvis should be tilted forward slightly, contract the abdominal muscles and extend the upper back.

Keep your hands straight down beneath your shoulders and make a fist. You should then flex your elbows and have your forearms with your hands rise all the way up and in toward your body. Take a break for a second or two and return your flexed arms to their earlier extended position. Most people like to add smaller weights next rather than just making a fist.

2. Yoga

Practicing Yoga regularly can give physical and mental health benefits. Yoga provides advantages such as helping you become more aware of the posture of your body, alignment and patterns movement.

It has also helped by making the body more flexible and even relieve stress and anxiety by helping you relax. This is always one of the most important reason most people choose to get involved with Yoga, to be more energetic, to feel fitter and be happier and peaceful.

The most amazing thing about yoga is that, it is practiced pretty much anywhere, on your own or with other Yoga enthusiasts, which means you don’t always have to go to the gym.

3. The Plank

The plank is one of the best exercises that is highly recommended for exercises that can make you fit and healthy. Practicing these exercises more often can tighten the deepest core muscles. It strengthens your spine, your rhomboids and Trapezius and your abdominal muscles which help develop a strong posture naturally as they grow in strength.

The good thing about improving your posture can help with a few ailments and avoid the onset of other ones. Having good posture shows that you’re keeping your bones aligned. This exercise is done where you use your arms to push yourself off the floor and hold your entire body straight and rigid, similar to a plank of wood.

Just like Yoga, you can practice this anywhere and there’s no need for any equipment. The most interesting thing about it, is that it is more effective than exercise such as sit-ups and crunches because these works only the superficial abdominal muscles.

4. Crunches

It is always important to include the abdominal muscles exercises in your exercising list as this is the part of the body where the fat mostly goes. The standard abdominal crunch is a perfect way to toughen and define those abdominal muscles.

This exercise is very easy and can be done by lying on your back while your feet stays flat on the floor and your head resting in your plans. Press your tower back down while you contract your abdominal muscles and in one smooth move, lift your head, then your neck, shoulder and upper back off the floor.

Make sure your chin is tucked in just a little. Lay back down after, and then repeat. Another way you can do crunches is by having your feet off the floor and bending your knees. This method may help you from arching your back. It also uses hip flexors (which is muscling in your upper thighs below your hip bones).

5. Lunches

Lunches exercise is good for strengthening legs and buttocks muscles. Its target large muscle groups of the lower parts of your body and boosts your metabolism and also can help with losing weight a lot quicker. You can practice this exercise by moving one leg forward that the knee forms about a 90-degree angle.

You should make sure that your spine is kept in a neutral position (upright position, no bending forward). As you move one leg forward, you have to make sure that your trailing leg, at the same time, should have its knee closer to the ground and have the toes accept significant body weight.

Get into a standing position next and then repeat the same exercise by switching legs. After you have studied the exercise, you can change it by placing the advanced leg to the right or left to mimic more variable movement, such as the angles you might encounter during a nature hike.

6. Push-Ups

When it comes to building upper body strength, pushups are very beneficial. Pushups help to grow muscles around the triceps, pectoral and shoulders area. When done with the right form, pushups can also toughten the lower back and core by engaging the abdominal muscles. Pushups are a fast and effective exercise you can use to grow strength.

As a beginner, you should start off by doing pushups by spreading your fully extended arms slightly with than shoulder width aside with having their hands in position to an objects. As a beginner, you can start off doing push-ups with your arms spread fully slightly more than shoulder width separately while your hands are against an unmovable object such as the edge of a kitchen countertop.

Your elbow should bend until your chest almost reaches the edge of a kitchen countertop, and making sure that your only toes are bent while you keep your back and legs in a straight line. Next, you should pull your body back away from the countertop until your arms are straight. As you progress, you should include a lower stationary object such as a stationary bench and end the session with doing push-ups with your hands on the floor.

7. Squats

Burning calories can be quite difficult for many people, which most of the time always leading to giving up quickly. But what most people don’t know is that an easy exercise like squat is excellent for calorie burner and that is because squats uses the largest muscle group in our body. This exercise consists of an up and down motion of the body which is quite similar to the motion of getting up from a chair.

In fact, many personal trainers have recommended that, as a beginner, you should first practice squats getting up and down from a chair. The right way to do it as a beginner, is by keeping your back straight, both arms should be extended while your feet are spread apart about shoulder length, keeping your knees over the ankles and then going downward while making sure your butt just touching the chair; you can then go back to your normal standing position.

Eventually, stop practicing with the chair and you’ll be doing effective squats. Whenever you decided to work out, you should always include the squats exercise into your routine. Make sure you squat using a barbell or holding dumbbells in both hands when you are training for strength and work out body-weight squat whenever you are training for endurance or cardio.

8. Swimming

You may have come across a fact that experts suggests that adults should get at least 150 minutes of moderate activity or 75 minutes of vigorous activity every week. Swimming is classed as one of the best ways to work your whole body and cardiovascular system.

An hour of swimming can burn as many calories as jogging, without every impact on your bones and joints. Your body is supported by the buoyancy of the water and takes the strain off joints that are painful to allow you to move them more fluidly. The other advantages of swimming are that it can improve your mental state and keep you in a better mood. Another option is water aerobics. These classes can help you burn calories and tone up.

Swimming has many advantages that it may even help decrease some of your pain or make your recovery from an injury better. A study has shown that people with osteoarthritis reported significant reductions stiffness and pain, and had reduced physical limitation after getting involved in activities such as swimming and cycling.

9. Walking

Walking is can be an excellent form of exercise for people who are looking to achieve a healthy lifestyle. Walking can improve cardiovascular fitness and help you with weight loss. Researchers have discovered that walking 30 minutes per day can lower the risk of having the disease like type 2 diabetes, heart disease and a set of different serious conditions.

Walking can also help you stay trim, strengthen bones, keep blood pressure in check, improve cholesterol levels, lift your mood and reduce your risk of a number of studies of diseases for instance, diabetes and heart disease. Several studies have revealed that walking and different activities can improve memory and resist age-related memory loss.

Walking is easy yet powerful and it is completely free compare to other sports and you do not need any specialist equipment or training to begin this exercise. It’s a low impact activity that can be done at your own pace, making it a perfect exercise for the elderly, people are getting into fitness for the first time and people looking to shed a few pounds.

10. Interval Training

Interval training is normally used with the more traditional cardiovascular workouts, like rowing, cycling, swimming and running, as a way to exercise harder than you could during ongoing effort.

It consist of a range of repeated bouts of workouts, ranging from a few minutes to just several seconds. This refers to performing almost any type of workout at a variable pace. Form instance, if you are doing pushups or walking, Vary the pace of the exercise. You can walk usually for about a minute or so, and then go faster for a little bit, and then change back to normal speed multiple times.

For workouts such as Pushups, do a few gradually and do the rest more faster and, like walking, redo these quicker and slower intervals multiple times. Training such as interval helps the body to adjust its aerobic system like breathing, heart rate and metabolism, to burn a lot of calories to lose some pound and strengthen muscles. The basic plan is to vary the intensity within your exercise, rather than working at a steady pace.