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Easy Home Workouts To Keep You Active!

easy home workouts

While India is slowly unlocking from a close to 4 months of lockdown, it brings with it a little scare and susceptibility to contract the virus. In my case, I’ve made a point to stay physically active within the 4 walls of my apartment. Initially, it was difficult to balance it along with household chores but gradually, the importance of exercise to keep this COVID anxiety and depression at bay, dawned on me. I’ve managed to chalk out some easy home workouts to ensure that getting fit never gets boring. 

Easy Home Workouts To Get Active Indoors 

  • Virtual Workouts: We’re social animals and right about now, that’s what we miss the most. Here, you can kill two birds with one stone. Create virtual workout groups with friends or distant family members via Zoom or Meet. It will not only help you connect with your family and friends but will also keep you fit and active. 
  • Dance Fitness: You don’t have to be a great dancer or know all the moves. All you need is music and your feet! Along with family members, this dance party can keep you healthy! It’s an excellent workout which helps burn extra calories.
  • Barre: This form is quite a different routine from the regular bodyweight exercises. It’s a form of workout inspired by movements from Ballet. Don’t worry, you don’t need Ballet classes to attempt Barre. You can do this at home without any special equipment. A simple dining chair for support and water bottles for weights will suffice. It’s a great blend of cardio, strength training, flexibility, balance and core conditioning. 
  • Stair Circuit: In my society, as people were barred from going out, our staircase was unused for days. So I took it up as my next workout. As the name suggests, walking up and down the stairs as a warm up, followed by a circuit routine of stair pushups, squats to step, steps up, tricep dips with variations in each for the next set. 

I hope these easy home workouts help you add some flavor to your routine. Before you begin, ensure that you’re doing some of these easy home workouts with the correct form and posture. If you’re stuck, you can tune in to GOQii Play and look for sessions on Dance Fitness, Barre Workouts and Stair Workouts as well as join LIVE classes by experts on GOQii Pro within the GOQii App! To read more on fitness, lifestyle and nutrition, you can check out Healthy Reads. 

You can also check with your GOQii Coach for more variations on home workouts by subscribing to personalized coaching here: https://goqiiapp.page.link/bsr

How are you keeping fit at home? Let us know in the comments below! 

#BeTheForce 

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Overcome Hurdles to Home Workouts

hurdles to home workoutsWith most of us working from home and no options to go out to gyms/parks for our daily workouts, it can become challenging to stay motivated, to do regular workouts at home. No matter what your current situation, home is the best place to do a workout right now! If you are finding it difficult to set a routine, are not motivated enough, or don’t know how to keep yourself active, here some solutions to overcome the hurdles to home workouts! 

Solutions to Overcome Hurdles to Home Workouts 

1. Lack of Time
How many times have you thought of working out and suddenly you realise you’re running out of time and you tend to skip it altogether? Most of us are under the impression we need to exercise for at least 60-90 minutes for it to be effective. But the truth is that we can get good results with workouts like HIIT (High Intensity Interval Training), even if you have 15 to 30 minutes with you. You exercise with your maximum effort for 15-20 minutes, and get better results than a moderate intensity workout that you would have done for twice as long! You’ll build a leaner, stronger physique, and your routines will always feel fresh.

It’s always better to know your schedule for the day and squeeze workouts based on that schedule. If you have online meetings/ conference calls, lined up for the day, do a workout early in the morning or late evening. If you couldn’t do that, you could probably eat lunch while you work and utilize the lunch time to do a sprint workout or HIIT session in your living room.

2. Lack of Equipment/Heavy Weights
Most of us who are used to working out at the gym do not find it fulfilling or don’t get the “kick” when not able to lift the heavy gym machinery or weights. To our surprise, you can get comparable results if you can use your own body weight correctly as we do in Yoga, pilates or simple exercises like push ups, pull ups, lunges, etc. Alternatively, if you have a set of resistance bands or even a set of water bottles, it can be effectively used for weight training as well. Use your treadmill, Static cycle or resort to spot jogging/ running, skipping etc , for your cardio workout.

 3. Lack of Motivation
It is very natural to lose motivation and this can become one of your biggest hurdles to home workouts. There are days you just don’t feel like it, you’re either too tired, too bored or just want to relax. If this is happening too regularly, you need to work on developing your – Instigation Habit! These are simple habits or cues that give signals to the body that it is time for a workout. For eg- ringing of the alarm, getting into workout attire, placing your mat on the floor, etc. Stick to a fixed schedule for a few days (Monday to Friday), either first thing in the morning or in the evening and by the end of the third week, your body will automatically crave to get into action and this will keep you motivated.

It is important to keep changing your style of workout. Doing the same workout over and over becomes boring and stale for your mind and muscles. Not only do you lose motivation, you may not get the desired results as well. So look for variety, watch and follow online classes, there are so many options available, these days. Don’t forget to reward yourself from time to time but avoid indulging too much. 

 4. Too Many Distractions at Home
There are so many more distractions at home than there are in a gym or an outdoor environment. You’re constantly being tempted to watch television and if you start a series, you will not realise where the time has flown. You may even have to check your emails, finish household chores and all this leaves you with no energy and time to do a workout. Here is when you ought to be disciplined and exercise some self control. Do not start your day with checking your phone and switching on the TV. It’s always better to complete your workout first thing in the morning. But if you are really obsessed, you can put on your favourite show and do a cardio workout or complete a bodyweight circuit during that time. And if you have a treadmill or a stationary bike, no excuse to sit down and watch TV, keep moving on the machine!

5. Lack of Knowledge
When you train randomly, you get random results. Set a goal and work towards achieving it and if you are not too sure, seek professional advice from a fitness expert, or watch online videos/ join classes and build a roadmap to your fitness journey. The lockdown has brought the entire world together and there is nothing that you cannot gain knowledge about, be it your workout routine – Setting a goal, planning, execution, type of workouts that interest you and will suit your fitness goal.

The hurdles we create for ourselves are often the most difficult to overcome. I hope this article helps you overcome your hurdles to home workouts and you will make full use of the time you have in hand to improve your fitness levels!

If you’re confused where and how to start, tune in to our fitness experts and join their LIVE sessions on GOQii Play. You can also read more about fitness on Healthy Reads. 

Stay home, stay safe, get active and #BeTheForce

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How To Create A Full Body Workout At Home!

Create A Full Body Workout It has been over a year since I wasn’t able to visit the gym or go for my swimming classes. To continue being active, I had to plan a full body workout at home! A full body workout can provide overall toning and help you achieve your goal – whether the goal is to gain strength or to lose weight! A full body workout doesn’t require any machines so it’s a routine you can follow anywhere. 

How You Can Plan A Full Body Workout At Home 

To begin with, I divided my workout into three parts – Stretching, Abs and Cardio. Let’s see why these are important. 

1. Stretching

workout schedule for beginners - stretchingThere are many benefits of stretching regularly. It not only increases your flexibility but also corrects posture, reduces stress and body ache. I believe this is a must during a lockdown, especially for individuals working at home as continuous sitting hours affect posture drastically. So stretching should be an important part of your routine. Stretching before a workout prepares the muscles for an activity. It improves performance, blood circulation, blood flow to the muscles and reduces muscle soreness.

Types of Stretching include:

  • Dynamic: Usually done before an exercise to get your muscles ready for movement 
  • Static: Done after exercise to reduce risk of injury 

Stretching exercises include: neck stretches/rotation, shoulder stretch, arm stretch, chest stretch, stretching your wrists, standing stretch, ankle flex, etc. 

2. Core Strengthening

create a full body workout - core strength After getting in a few good stretches, I begin with core strengthening because with long sitting hours, I’ve observed my belly growing in size. To curb that, my full body workout also includes core strengthening. 

Abdominals or Abs are that part of the body which help in generating power for functional movements. To avoid injuries that may occur from day to day activities, it is very important to keep the core of the body strong and flexible.

There are varied benefits of core strengthening. It is not just about reducing belly fat. Some of the benefits of training your core include: 

  • Balance and stability to the body
  • Improved posture
  • Helps in alleviating back ache
  • Better performance in sports and related game activities
  • Strong core is very important for women during pregnancy
  • A strong core minimizes the chances of injury caused by undue stress on some parts of the body
  • Core strengthening leads to muscle strengthening and this, in turn, leads to bone strengthening

Some simple exercises for core strengthening include:

  • Forward Crunches
  • Reverse Crunches
  • Bridge
  • Plank variations- Front plank, side planks, plank walk
  • Air cycling 
  • Leg pull-in/push-out

3. Cardio 

Eventually, I increase the intensity of my workout by including a few cardio exercises. Cardio exercises are aerobic exercises of long duration (more than 3 minutes at a stretch). It works on your cardiovascular strength (heart health), stamina and muscular endurance. Examples of these exercises are walking, brisk walking, jogging, running, swimming, cycling, stair climbing, etc. In lockdown or while self-quarantining, I include spot jogging, spot cycling, jumping jacks, march pass and stair climbing to my daily routine.

Few Things To Keep In Mind While Planning Your Routine 

  1. Workouts should be developed around a person’s age, goals, nutritional strategy, free time, etc.
  2. How much time can you devote to exercise? If you can do an hour a day, that’s fantastic. But maybe you have a wife or husband, three kids, a dog, two jobs, and no robot butler… then maybe you only have thirty minutes, twice a week.
  3. Break up your workout! According to the American College of Sports Medicine (ACSM), if you accumulate three 10-minute bouts of exercise throughout the day to a total 30 mins of exercise, then that is as effective as someone who does one 30 mins bout of exercise

How to Build a Full Body Workout? 

Now comes the tricky part—putting all this together. 

  1. Full-body workouts should be fairly simple! Always begin with a dynamic warm-up and finish with a cooldown.
  2. Add a variety to your exercise routine by including one new exercise every week to avoid boredom
  3. As a beginner, you can start your full body workout slowly and once you get used to the routine, you can increase the intensity for better results.
  4. Rest is also required to ensure complete recovery of the body. So do not forget to give one day rest to your body – it deserves that! 

Finally, the favourite that I never miss doing is Surya Namaskar! At least 1-10 rounds depending on my workout. Surya Namaskar postures are a good blend of warm-ups, asanas and burn out. It helps to tone and shape the body and it also improves body function, improves flexibility, strengthens muscles and helps beat stress. Add this to your routine to stay active always and it’s best done in the morning hours. 

If this article helped you, let us know your thoughts in the comments below. If you’re not sure where to begin, try joining a live, interactive class, conducted by an expert on GOQii PRO. You can schedule a class via the GOQii App. 

To get a workout routine suited to your health goals, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

You can also browse through more articles on everything workout and fitness here.

#BeTheForce 

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Pre & Post Workout Shots You Can Try At Home

pre & post workout shotsWhether you’re working out indoors or outdoors, hydration is imperative throughout a workout and especially before and after! Since you’ve been working out at home all this while, here’s how you can improve your hydration game to the optimum benefits on your performance and outcomes of exercising with these pre & post workout shots! 

Pre & Post Workout Shots For Home! 

1. Shot of Beetroot Juice for Pre Workout
Beetroot Juice is a supplement with a high nitrate content, that is said to improve physical performance secondary to nitric oxide, which is a component of human blood that helps dilate your blood vessels and aid faster blood circulation, as to provide greater oxygen supply. Supplementation or dietary ingestion of nitrates is known to reduce oxygen requirements during exercise and reduce VO2 max (which indicates better stamina). In measures of time taken to reach exhaustion, beetroot juice showed an association with a fatigue delay effect and exercise performance enhancement.

A short term supplementation with beetroot juice may reduce VO2, giving an ergogenic effect, at less than or equal to VO2 max intensity that makes it possible to enable increased time-to-exhaustion. In addition to improving efficiency and performance, chronic supplementation with beetroot juice may improve cardiorespiratory performance as well. Consumption of Beetroot juice should be initiated in a period of 90 minutes before athletic effort, since the peak value of nitrates occurs within 2-3 hour after ingestion. At least 6-8 mmol of nitrate i.e. juice of 5 medium sized beetroots intake is required to observe an improvement in athletic performance.

2. Shot of Amla Juice for Post Workout
Amla Juice is a reservoir of Vitamin C and essential electrolytes that are of utmost importance for post workout recovery. Post workout is an immunocompromised state where the body is concentrating more on muscle recovery and storage. This makes it imperative to supplement with immune boosting nutrients and electrolytes that may be lost due to sweating, right after a workout session.

Supplementing with amla juice has shown to reduce infection rate in athletes and heavy working out individuals. It also lowers down duration of muscle soreness significantly, which aids early mitigation of muscle cramps. Vitamin C being an antioxidant, reduces inflammation in the body, which is a common after effect of exercising. Chronic supplementation with amla juice is shown to build stronger immunity and improve gut health as well as strengthening the respiratory system.

Intake of amla juice should be initiated within 20 minutes of finishing physical activity as that is when the recovery and restorative activities of the body begin. Juice of 4 medium sized amlas ensures the supply of adequate amounts of Vitamin C and electrolytes.

We hope these pre & post workout shots help you get the most out of your exercises! Do let us know your experience in the comments below. For more on workout out and fitness, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

To get these tips directly from your GOQii Coach, subscribe for personalized health coaching now: https://goqiiapp.page.link/bsr

#BeTheForce 

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