An exercise regimen has to comprise of strength straining,
flexibility and fat reduction techniques. Using weights to improve
muscle tone is all well and good, but if fat isn't burned, no amount of
weight training will give you those toned abs you yearn for. Getting
enrolled at a gym is one of the best ways to get a workout designed for
your body type but you can also fill interim periods by following an
all-round regimen at home.
Exercises don't need expensive
equipment though those who can afford them shouldn't scrimp either.
Rather than equipment, performing the right exercises is the key to
attaining fitness and having a well-sculpted body. Below is a list of
cardio workouts that cost only a few dollars but are followed by
athletes and fitness buffs alike.
Low-impact workout
•
Low-impact exercises are great for beginners and people with back and
knee problems. They don't strain the joints, but work with them to
increase strength and reduce fat.
• Warm up for five minutes by doing simple stretches and step touches. This will get your heart rate going and loosen limbs.
•
Perform side lunges for two minutes. This consists of standing with
legs wide apart and keeping the arms stretched out. Touch your left foot
with your right arm, stand up, and touch your right foot with your left
arm. Repeat the steps as fast as possible but slow down if you feel
unnatural pain.
• Front kick lunges are another. Light weights can
be used to strengthen the arms. Stand and bend slightly at the knees
keeping elbows tucked in and fists loosely clenched. Kick with the right
foot, flow back into a bent position and lunge with the left while
keeping the left leg straight back. Touch the floor with the right hand
to steady yourself. Repeat the exercise with the left foot and go
through the entire sequence for five minutes.
High-impact workout
These
are a few choices for high-impact workouts and if you're healthy enough
to bear the strain, there's nothing like them. Remember, however, that
these exercises can cause injury and shouldn't be performed by people
suffering from joint and back problems. A quick consultation with your
family doctor will help decide a regimen.
• Jumping rope is one of
the best ways to burn fat. It's such an effective cardio workout that
even top athletes jump rope before proceeding with their usual exercise
regimen. Beginners can start with a weighted rope to cut the air faster
and progress to a lighter rope as strength and flexibility increase.
There's
a technique when jumping rope that reduces strain on the joints.
Lightly landing, keeping the knees slightly bent and jumping with a
straight back should be practiced. Wear cushioned shoes designed for
training/running.
• Jumping jacks are another medium- to
high-impact exercise. Weights can be added for strength training. A set
of 20 jumping jacks followed by burpees and back to jumping rope will
give you a high impact, high intensity workout.
• Burpees are
full-body workouts that involve squats, front planks and more squats all
at the same time. They're also a high intensity exercise. Beginners
should try attempting 20 burpees and increase the number as strength is
built.
There are many burpee variants you can incorporate into
your high impact cardio workout. You can add a push up to the routine by
performing one push up before moving into the plank position. Or you
can use only one arm at a time when doing the push up and the plank.
So are you looking to develop a lifestyle that promotes fitness, health,
and well-being? Take a step in the right direction by hiring your own personal trainer in Melbourne.
By
Stuart Root
