Since this quarantine season seems to be the most challenging phase of our lives, staying fit while staying indoors is also not an easy task to accomplish either. To stay fit you need to have the right intention and intensity. In this article, we will discuss some tips you can incorporate in your daily life to get fit at home. So, if you want to burn some serious calories while staying at home read the article till the end!
Components of physical fitness
To achieve complete physical fitness, you need to understand the five health-related components of physical fitness, all of which can be done at home to get fit.
Cardiovascular fitness
It is the ability of the circulatory system to supply oxygen to working muscles during exercise and how long we can keep going without collapsing. The more we train our cardiovascular endurance, the more efficient our bodies become at delivering oxygen and clearing out lactic acid that builds up in the muscles and causes them to cease and stop working. In addition to burning fat and keeping a lean body, cardiovascular fitness helps in reducing stress levels as well. To increase your cardiovascular fitness, Dancing, Running, swimming, jump roping and power walking can be helpful.
Body composition
This is the relative percentage of body fat compared to lean body mass which is made up of muscles, bones, and water. It is important to maintain a healthy weight to decrease the amount of strain that is put on your joints and muscles as they carry around a heavier frame.
Flexibility
It is the range of movement possible at various joints. If our joints loose flexibility they become stiff and as a result, our movement decreases. Flexibility also helps to prevent injuries, improve posture, and reduce lower back pain. To improve your flexibility, you can do dynamic stretching before an intense exercise and static stretching after the exercise.
Muscular strength
It is the maximum amount of force that can be produced in a single contraction of a muscle. Muscular strength helps to power sports movement, sustain a physical hit, and avoid injuries. To increase the muscle capacity to produce greater amounts of force, strengthening exercises such as sit-ups, push-ups, side-arm push-ups and planks can be used. Muscular Endurance
It is the ability of the muscles to continually contract over an extended period of time. Muscular endurance can be improved by making a muscle work for a longer period of time and increasing the number of repetitions. An exercise performed for more than 15 repetitions can really challenge your muscular endurance.
Simple exercises to do at home
At-home workouts are an excellent way to get in shape without any special equipment. Here are some simple yet effective exercises you can do to from the comfort of your home.
Squat
If you want a perfect butt and nicely toned legs, squats can be the best work out to get fit at home. Squats are one of the top lower body exercises that target gluteus maximus which is the largest muscle in the lower body. It also tones your legs, hips, thighs, calves, and even the core and provides a good shape. Stand on your feet a little wilder than shoulder-width apart. With your feet firmly on the ground, push your hips out while slowly lowering yourself keeping your back straight. Make sure that your toes point forward, knees are in the front, and your head and shoulders should be straight. Rise slowly and repeat the same.
Plank
The plank is one of the best and effective exercises for a flat toned stomach because it works all the muscles in your core. It helps to develop strength in your core, shoulders, arms, and glutes. Get into a push-up position on the floor and bend your elbows on 90 degrees and rest your weight on your forearms. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Your head should be relaxed while looking downwards. Hold the position as longest as you can. Meanwhile, remember to inhale and exhale slowly and steadily. To hold the position, you must continuously squeeze your abs. When your arms begin to suffer, pull the plug. Try to hold the position for 30 seconds and keep breathing.
Squat jumps
Squat jumps are ideal if you want your thighs and legs to be well-shaped. They build up the leg muscles, burn more fat, tone your backside, abs, and whole body. They also tone your calves, glutes, hamstrings, core, and quadriceps. Keep your feet a little wider than hip-width apart. Hinge forward at your hips and sit your butt back into a squat. Bend your knees until your thighs are parallel to the ground and jump up into the air as high as you can keeping your legs straight. Swing your arms down by your side for momentum and keep your back straight and chest lifted. Carefully land back on the floor with soft knees. Go directly into another squat and do as many repetitions as you can.
Push-ups
Push-ups are great for your upper body shaping. It is a great muscle toning exercise for arms, chest, triceps, and front of shoulders. It is especially ideal for females as it strengthens your chest for firmer and more shaped breasts. Firm and tone your arms to stabilize the abdominal muscle. Your legs and buttocks will also grow stronger and leaner. Start in a high plank position with your hands on the floor about shoulder wide apart, Wrist under shoulders. Keeping your body in one line, bend your arms, and lower yourself as close to the floor as you can. Your elbows should be about a 45-degree angle from your torso. Push back up to the start and keep repeating.
Lunges
The lunge is a great functional exercise to strengthen your legs, and muscles around the knees. This work out helps in achieving a more stable and stronger core. It helps to deal with lower back pain and improve the posture as well. Start with one leg in front of others in a comfortable position and lower yourself down. Go as straight as possible while performing the lunge. Keep your knee of the front leg behind the toes of the front foot. Keep your chest up and look forward when lowering yourself. Perform the lunge slowly. Do 10 repetitions and switch to the other legM