Lift your upper body off the ground, engaging your abs, and then lower it back down in a controlled manner. To perform a crunch, lie on your back with knees bent and feet flat on the floor. CrunchesĬrunches are an integral core workout that work your entire core while also sculpting the front abdominal muscles. To improve flexibility, gradually incorporate side planks into your weekend workout regime. For starters, do only one plank every day and work up to three to ten over time. Hold this position for as long as you can, and try to increase the duration with practice. To perform this exercise, put your hands directly under your shoulders and straighten your body in a push-up position. Planks are a great full-body exercise that primarily targets your core muscles, but it also engages your arms, shoulders, and legs. A person who follows a fitness regime daily can do up to 300 push-ups, but for an average individual who is choosing to do on a weekend, can aim to do between 50 to 100. They help work the chest, shoulders, and triceps and also engage the core muscles, helping to improve upper body strength and stability. They don't require any equipment and can be performed at any place. Push-ups are a simple and productive exercise for increasing your strength. If you are new to this exercise, aim for 20 squats a day that will help your legs and back. They help in building strength, enhancing mobility, and promoting better balance and posture. Squats are a fundamental lower body exercise that targets the muscles in the thighs, glutes, and lower back. Return to the starting position and repeat for a set number of repetitions or time. Jump with your feet spread apart and simultaneously raise your arms in the air. Put your feet together and maintain a sideways posture. Jumping jacks are a classic and effective cardiovascular exercise that can get your heart rate up and improve your overall endurance. Badminton, Cricket, Squash, Table Tennis, Football, are some of the popular sports that can be played. It drastically improves your endurance, strength, stamina and helps build lean muscles. Playing a sport can also help improve breathing while working the muscles in the body. Any kind of sport is good for blood flow in the body. Playing a sport is not only fun but also keep your mental and physical health up to the mark. Running is an exercise that has an effect on your whole body and it also helps in strengthening your bones. Running can improve your heart health, stamina and lung capacity and it is also good for a better sleep. It's an excellent way to get some fresh air and improve cardiovascular health. An individual can burn up to 300-400 calories with this exercise. Take advantage of the weekends to go for a brisk walk or running or jogging in your neighbourhood or a nearby park. Whether you're a fitness enthusiast or just starting your journey towards a more active lifestyle, incorporating the following exercises into your weekends can bring about significant change in your lifestyle as per Shelatkar. "Weekends provide a perfect opportunity to focus on personal well-being and take steps towards a healthier lifestyle," says Rohit Shelatkar, Fitness & Nutrition Expert, VP Vitabiotics Ltd. From walking, strength training, cardio, Yoga, push-ups, to crunches, these exercises which are accommodated in your routine during your off days can help improve your heart health and overall fitness. However, the negative effects of this sedentary lifestyle can be offset to some extent by embracing an active lifestyle during Saturdays and Sundays. Many people are turning weekend warriors in modern times where a typical day may start early in the morning and may see no signs of ending. (Also read: Monsoon workout: 6 ways skipping rope can help you in losing weight) Weekends provide a perfect opportunity to focus on personal well-being and take steps towards a healthier lifestyle.(Freepik) As per health guidelines 150 minutes of moderate to vigorous exercise can keep you healthy. They also saw risk of heart failure dropping by 38%, compared to 36% of daily exercises. A new study published in JAMA said that people who manage to exercise for 150 minutes or 2.5 hours during the weekends are able to cut their heart attack risk by 27% compared to 35% among people who did physical activity for more days of the week. Do you feel guilty for not working out at all during your Monday-Friday 5 days-a-week work routine? Here's good news.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |