Hello, fitness freaks! Lately, everyone has been relating physical workout to gyms and other training centers. Urbanization has its effects, after all. But with the pandemic, the masses know how workout relates to the importance of fitness in our lives and not the hubs. Eventually, there is an increase in the number of people practicing workouts. People have become conscious about their health, both mentally and physically. Therefore, they are adapting the routine of physical workouts even at home.
BENEFITS OF PHYSICAL WORKOUT
Numerous exercises have their advantages. From exercises that help improve one’s body posture to balancing body weight. But there’s one thing in common. All these exercises have an overall positive effect on our body and make us physically active. Let’s talk about some benefits these exercises introduce to our lives:
- Workout is the key to strong bones and muscles.
- Regular physical exercise practice can help you manage your body weight.
- There is a fewer risk of a heart attack.
- Physical workout reduces the risk of developing osteoporosis.
- Exercising is helpful for those who have joint pain.
- Regular walking is advisable for people with blood cholesterol.
- Physical activities like walking and exercising regularly control diabetes.
- It also helps in managing the level of blood pressure.
BEST TYPES OF PHYSICAL WORKOUTS
One can try out numerous exercises and workouts for physical fitness. Most of these exercises do not need tools or resources. So you don’t necessarily need to go to gymnasiums and fitness centers. However, you must follow the rules of experts and trainers for safety and effectiveness in your techniques.
Let us now begin with the best types of physical workouts.
- Walking
- Push-ups
- Squats
- Lunges
- Abdominal Crunches
This blog will teach you the basic techniques you must follow while practicing these workouts.
WALKING
One can always choose aerobic activities like walking. Walking is the best type of physical workout. Not only beginners but even the fittest can still benefit from it. It is suitable for anyone who wants to make physical activity a part of his daily routine but cannot take much time out of his schedule.
You can start with 10-minute sessions. With time, you can easily become comfortable with 30-minute sessions too. Don’t add more than five minutes at a time. Always take breaks. Before boosting your speed, you should lengthen your walks.
IMPORTANCE OF WALKING:
- Cardiovascular exercises like walking improves heart health.
- Walking burns calories at the rate of 500 calories per hour.
- Risk of metabolic syndrome and obesity reduces.
- It improves lung function and keeps the blood vessels healthy.
- Morning or evening walks are always good for maintaining mental health.
RUNNING, CYCLING, SWIMMING, and DANCING are some other physical workouts that one can include in this category. Their advantages are the same as that of walking. These also fall under the category of aerobic exercises.
PUSH-UPS
Push-ups give a start to your physical workout. You should remember that it’s not just the act of bending and straightening your elbows.
While trying push-ups, try to create a diagonal with your body. Keep your body in ‘facing the ground’ position. Lower your body while you bend your elbows. Then, lift your body while you straighten your elbows. Keep your hands wide apart. Make sure there is at least a shoulder-width distance between your hands. Place your toes on the ground. Primarily, you can also try placing your knees on the ground and improve with time.
Another form of push-up is one arm side. You can raise one arm and practice balancing on the three limbs.
IMPORTANCE OF PUSH-UPS:
- Push-ups strengthen the chest and shoulders.
- It is the best type of workout for strengthening triceps.
- It builds adherent strength to stabilize the body.
- Practicing Push-ups regularly can relieve abdominal pain.
- Regular practice of this form of exercise can build stronger core trunk muscles.
SQUATS
Stand in a proper posture first. Keep your chest up, neck neutral and chin up. Put your arms down at the sides with hands shoulder-width apart. Your arms should be parallel to the floor when you raise them. The bending part is like sitting on a chair. Raise your arms in front while you bend your knees. Push your body to the straight position when your thigh is parallel to the floor. It is equally important to maintain proper width between your knees.
You can try out a variety of squats. Deep squats are most effective and help in achieving an athletic performance. However, basic squats can help you catch the pace as a beginner. Don’t give a lot of stress to your muscles at once.
IMPORTANCE OF SQUATS:
- Squats are important for strengthening the lower muscles in the body.
- Squats are the best form of exercise for toning legs.
- It promotes body-wide muscle building.
- It helps boost the level of Human growth hormone.
- It can strengthen your calves, hamstrings, and quadriceps.
LUNGES
Performing lunges is slightly more difficult than the previous workouts. Anyone with a poor knee should not put much stress. Else it may result in severe soreness. To begin with, lunging for beginners, you must try static lunges. It’s your thighs and gluteus that lunges target the most.
Start by standing up straight. Then place your right foot forward and left foot backward, making a right angle. Your feet should be about three feet apart. Bend your left knee while you lunge your right knee. Stabilize yourself with the back foot. Push yourself up through the front knee. Now, get back to the starting position. Never lock your knees in the middle of the movement. Switch off between legs and try variations with the positioning of your arms.
IMPORTANCE OF LUNGES:
- Performing lunges activates the thigh muscles and maintains flexibility.
- It tones your body and improves posture.
- Building up the strength of your core and leg are its main benefits.
- Practice lunges variations as they can target various body muscles and strengthen them.
- Walking lunges are beneficial to athletes as it improves balance.
ABDOMINAL CRUNCHES
In general, crunches are the core workout activity. It helps build six-pack abs. However, abdominal crunches can sometimes be risky, especially for older people, as they strain the neck and back. Therefore, it is important to take the guidance of a trainer if you want to master the proper form.
Lie down first. Note that you lie on your back with your feet hip-width apart on the floor. It would be best if you managed your breath during this exercise. Inhale and lift your upper body. Do not strain your neck. Relax your head and neck. Exhale. Place your hands behind your neck. Now, inhale and return to the initial position. Try to control your body and move gradually. Use your core strength to lift your upper body.
IMPORTANCE OF ABDOMINAL CRUNCHES:
- Abdominal Crunches are the most important way of abs workout.
- Performing abdominal crunches helps in maintaining a good posture.
- It tones the body’s core muscles and promotes muscle strength building.
- It aids in tightening the belly.
- Practicing crunches properly can be most effective as it engages all the abdominal muscles.
KNOW WHAT YOU WANT FIRST
You don’t have to spend hours on the physical workout. Work smart. Not all exercises offer the same results. There is a wide range of exercises for each fitness level. Different workouts suit different requirements. Some exercises help you in burning calories. Others target different muscle groups. Each workout is effective in its way. You need to know what you want!
Everyone knows it is important to exercise, but it is more important to follow the right technique while performing them. These exercises are suitable for all fitness levels. I hope this blog helps you learn about the best physical workouts you can easily perform anywhere.
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