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HOW TO KEEP FIT AT HOME

The pandemic has changed the lives of people. It is ‘work from home’, ‘study from home’ and ‘shopping from home’. A sedentary life without stepping out of your home can affect your health.

You should keep yourselves physically active to make sure you reduce the risks of diabetes and hypertension etc. And to build muscle mass and get rid of unwanted fat. There is a wide array of options to keep fit at home without going to a gym.

If you have space and the money you can buy home exercise equipment online. There is a wide range of fitness accessories available to fit in your space and budget. You can also do other activities to keep fit.

You should follow a strict schedule and make sure you include all the elements of a good fitness program. Are you interested in knowing more? Go ahead.

You should first start your fitness program with a warm-up. This is very important as it reduces the risks of injuries. You can use your fitness accessories like an upright stationary bike or treadmill for your warm-up session.

Walk slowly or pedal slowly on the stationary bike or treadmill. This flexes your muscles and makes your body ready for exercise. You can use other accessories like jump rope or bands to warm up your body but the warm-up exercises should be slow and not over-straining. You can get all types of home exercise equipment online. Another option to get rid of the tightness of your body is to do a sun-salutation cycle.

Once your muscles are flexed you can proceed to do something that will increase your heart rate. The best exercise to increase your heart rate is the aerobic workout. You can use the same treadmill or upright stationary bike or jump rope or other fitness accessories but there is a difference between the first step and the next one. You have to do everything faster and intensively in this step. You can monitor your heart rate and increase the number or speed of your workouts.

The next step is to build strength with resistance exercises. Resistance or strength-building exercises include pushups, crunches, abdominal kicks, bench press, weight lifts, lunges and pull down etc. These exercises help in improving muscle tone, muscle strength and balance. They enhance your bone strength and build muscle mass. They decrease glucose levels and burn body fat.
Increasing body flexibility and balance is the next step. This is important to decrease the risk of falls and injuries.

Yoga or Pilates is the right option to increase your flexibility and balance. Yoga stretches and twists all the parts of your body and makes them flexible.

The last element is cooling down. It relaxes your body and mind and helps to bring back your heartbeat and blood pressure to normal. It regulates blood flow and prevents muscle tears and strains that occur after exercising.

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Tips to keep fit at home

If you are busy it is impossible to allot time to do all the elements of the fitness program. You can choose between strength training, cardiovascular training and flexibility exercises. You can do one or two of them depending upon the availability of time. However, you should not leave warm-up and cool down. They should be done daily.

You can make adjustments on busy days. You can do an intensive workout for just 10 minutes instead of cycling on a stationary bike and running on a treadmill for 20 minutes.

If you want to build a home gym you can buy fitness accessories and home exercise equipment online.

Make sure you buy the best from a trustworthy website.

Daily physical activity should be something you love to do. It can be dancing or jogging or walking or running. If you do something you hate you will not have the motivation to continue.

Eat healthily. Say no to junk food. Include a lot of vegetables and fruits. Drink plenty of water to keep your body hydrated.

Never overstrain. Start slowly and increase gradually to avoid the risk of injuries.

Keeping fit at home can be fun and challenging if you set the right targets and make the right plans. Don’t postpone. Start exercising today.

My Home Fitness offers various types of gym equipments in a different categories

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FIND WAYS TO GET IN SHAPE AND STAY IN SHAPE

To get in shape and stay in shape you have to exercise, you have to go for a run or a walk or a jog or enroll in a gym to work out with commercial exercise equipment. Yes, this is a universally accepted fact. However, the pandemic has turned the world upside down. You just have to find ways to stay fit without stepping down from your home. Here are a few simple and easy-to-follow ways to stay in shape without leaving your home and without putting up a lot of effort.

1. Plank whenever possible

Planking is the most effective workout to tighten your core muscles and get rid of the belly fat. Experts believe that it is better than crunches and squats. The best thing about plank is you can do it anywhere and anytime. You can do it even if you are too busy with office work at home. You just need 30 seconds or a minute.

If you are bored with the standard plank, there are many variations like forearm plank, knee plank, one-handed plank, side plank and reverse plank. You can start with 30 seconds and increase the time gradually. You don’t need any commercial exercise equipment for planking.

2. Buy a treadmill

There are many keen walkers, runners, and joggers who can’t imagine starting a day without walking or running or jogging.

If you are a running enthusiast you should get the best treadmill for home gym from a good exercise equipment store. When you have a treadmill at home, you have the flexibility of going for a 5-minute or 10-minute run whenever you get spare time. You can save the money you pay as a monthly gym subscription.

The risk of tripping and injuries due to hard concrete floors is avoided when running on the best treadmill for home gym.

3. Eat right

It is not necessary to adhere to strict diet plans for weight loss. This will deprive your body of getting all the essential nutrients.

For example, some diet plans strictly ask you to avoid carbohydrates but in reality, your body needs carbohydrates that supply glucose. Without glucose, you will feel weak, dizzy, nervous and irritable. So it is important that you make sure your body gets all nutrients.

Include a lot of whole grains, fruits and vegetables in your diet. Avoid processed foods and foods with too much sugar content.

4. Drink right

You should drink at least two litres of water a day

  • To keep your body hydrated
  • To improve digestion
  • To flush out the toxins from your body
  • To increase the oxygen supply to all organs
  • To keep your joints lubricated

Avoid soft drinks as they are loaded with calories and sugar. Avoid caffeinated energy drinks as they may cause side effects like anxiety, sleeplessness, and bloating of the stomach.

5. Buy exercise equipment

Exercising can become boring if you don’t like what you are doing. It is important that you do what you like to do. This will inspire you to work out regularly.

If you like to exercise using exercise equipment, go for it. You have a plethora of commercial exercise equipment to suit your budget and needs. You can get the best upright stationary bike or best treadmill for home gym or dumbbells or leg press or chest press elliptical machine or rowing machine or barbell or push-up bar, pull-up bar or any other equipment.

They are available at all price ranges. Equipment like resistance bands and jump ropes are very cheap and their prices are lesser than 500 rupees. The price of a treadmill can range from 15000 to 400000 or even more. Make sure you buy the right equipment to suit your budget from the best exercise equipment store.

6. Take little breaks from work

When you work from home you should avoid sitting for long hours before your computer. Sitting for a long time will cause health issues. Take at least a 5-10 minutes break every hour. Walk a little and stretch before resuming your work. This will help you to stay in shape and stay healthy.

When you plan your workouts you should make up a mix-up routine to avoid monotony and to ensure full-body workout. Visiting a commercial equipment store near you will give you an idea of various exercise equipment and to decide on what to buy.

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