Good Lifestyle

With temperatures that continue to drop, it can be difficult to find motivation To go out and exercise. But that does not mean that you should transform into a sofa potato. There are many ways to incorporate daily movement In your routine without leaving the house. Whether you want to burn fast calories or simply stretch your muscles, there are a lot of interior exercises to choose. Continue to read to hear fitness experts on those you should do now.

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Yoga and Pilates are Ideal for flexibility and strength. "They can all be carried out in the comfort of your own house, taking real estate from the average yoga carpet," explains Mike Masi , CPT and doctor of physical therapy . He recommends practicing three to four times a week.

Joy Puleo , Ma, PMA-CPT, Director of balanced bodily education , add that these training sessions are also conscious activities: "They are ideal for this period of the year because they help you stay in tune with the needs of your body."

If your house is more than one floor (or if you live in a several floor building), you have one of the easiest cardio tools available to you. AE0FCC31AE342FD3A1346EBB1F342FCB

Josh York , a personal trainer and the founder of Gymguyz , suggests running and going down stairs at least 15 times. "This will increase your heart rate and put strong pressure on your muscles," he explains.

Before you start, however, make sure you have the appropriate shoes and the traction of your stairs is good.

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Simple body weight exercises such as squats, slots, pumps and rest are an excellent option for people of all fitness levels.

"Because there is no additional resistance, the intensity and / or frequency of these exercises can be increased due to a decrease in times of fatigue and recovery," explains Masi. He recommends making a body weight routine five to six times a week.

If you want to make your training more difficult, Samantha Clayton , Oly, MS, ISSA-CPT, vice-president of sports performance and fitness education in Herbalife , suggests adding a weighted backpack when you squats or slits.

"The backpack allows a uniform weight distribution, and it is comfortable," she explains. "You can fill the backpack with heavy books or cans of food from the pantry and perform your slots and squats using a good shape."

A specific body weight exercise that experts recommend is the high squat. Simply put your rear leg on a sofa, chair or other raised article and advance your front foot forward in a squat.

"This exercise questions your balance, which allows you to work on your heart," notes Puleo. "Your calves, your hamstrings, your quads and your glutes are challenged unilaterally ... which forces you from a leg with each stride."

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Training at high intensity intervals (HIIT) can be carried out with or without weight. "Many people will think that they have to do HIIT training sessions for 30 minutes, but in reality, HIIT workouts aim to make sure that we raise our heart rate in a shorter time than leaving for a walk or a race, "said" Jen Rulon , triathlon athlete, author, coach and Podcast host .

These training sessions generally combine body weight exercises with cardio such as burpees, jump cribs or mountain climbers. Roulon says that it is important to have a warm -up and a recharge time, as well as three to four laps in the middle which do not last more than 15 minutes in total.

Puleo also suggests hops in a box like a cardio plyometric exercise: "They help you build an explosive speed and learn to absorb your landing. This will strengthen the hamstrings and the strength of the buttocks."

Force training with weights is essential if cardio is not your cup of tea.

"There are many options for dumbbells, such as the DB chest press, database lines, squats, biceps loops, triceps recoil, DB press, Romanian earth lifts, etc. . "Explains Rulon, who recommends starting by working on the" weak "parts of your body.

Stan Kravchenko , celebrity coach and founder at OneFit , specifically recommends three exercises that can be performed effectively inside - a Pont de Pont dumbbell press, a single arm leaning on the row and a dumbbell squat.

"It is because of the dynamics that they are dynamic to engage the whole body through compound movements, targeting the upper body and the lower nucleus," he explains.

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The jump rope is ideal for improving cardiovascular health and can increase your heart rate quickly while working your calves and shoulders. Masi says that it can "take as little as five minutes for beginners or 20 minutes for those who are more familiar".

If you do not have an appropriate jump rope, Clayton says that you can use an ordinary rope or cord, but be sure to use only material that will not make you in touch (the thick cords work better than the thin).

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