A new wave of losing weight has engulfed people worldwide, and more and more people are striving to shed extra fat and stay fit. Health experts and media have been raising awareness about the benefits of keeping fit and staying in shape. Mental health issues have been increasing at an alarming rate. It is not only adults who tackle psychological issues; many young children face mental health problems. Psychiatrists recommend physical exercises to mental health patients, and they say that it reduces depression and anxiety remarkably.
Fitness experts suggest resistance training workout, but a prevalent misconception is that resistance training is for actively fit people, and not everyone can indulge in it. Moreover, people feel that they cannot incorporate gym sessions to do resistance training workouts in their busy routines. The truth is that resistance training exercise is highly beneficial. It helps strengthen and tone muscles. With age, muscles tend to weaken, and if you do not take care of your diet and exercise, you may be battling many health issues due to weakened muscles in later years.
Contrary to popular belief, you can shed extra fat through a strength training workout at home. The following are some of the resistance training exercises that you can do while staying in your home:
- GET WORKOUT EQUIPMENT
Many people think that while staying at home, they feel lethargic and do not find workout motivation. An easy solution is to purchase an exercise machine, and it will encourage you to buckle up and get on it. Many people buy expensive yet wrong equipment and then regret it. Markets have a plethora of options available, and you can survey before investing your money in one. Modern homes generally are compact, and people do not have enough space to place a piece of over-sized workout equipment. If your concern is resistance training, then a vertical workout machine is ideal for you. It offers muscle toning for maximum calorie burn, too, with a single movement. Besides, the machine is sleek and stylish. It will add style to your home’s interior and will not take up much space.
- LUNGES
For resistance training, workout gym equipment is unnecessary, and you can quickly lose weight without them. Lunges work for muscles in the lower body, which include hamstrings, quadriceps, and calves. The good part is that you do not have to invest hours while making lunges, and a few minutes of lunges daily will start showing results in a fortnight. A mat is all that you need while you gear up to make lunges. Place the mat on the flat surface, stand straight on one corner with feet and shoulder-width apart. Take a step ahead with the right foot and bend the other leg until your right leg is 90 degrees, while the left is parallel to the surface. You need to ensure that the front knee does not pass your toes. Keep your body straight and hold the position for five seconds minimum. Take the foot back and repeat the movement with another foot. Make 10-12 cycles of lunges and then rest for a few seconds, and you can repeat the process.
- DUMBBELL
A pair of dumbbells with a proper plan can modify your body in a month. If you are a beginner, it would be best to take it slow in the initial days and gradually move towards an intense workout. A key for exercise is to keep your back straight while you use a pair of dumbbells. Lateral raise is for beginners, and for this, you need to stand straight and hold dumbbells in both hands while keeping both hands parallel to your body. Slowly lift your hands towards your outer thigh, stay in the position for five seconds, and bring the dumbbells back. Repeat the set at least five to six times, and it will help in building your stamina. For core strength, you can try dumbbell wood chop, and it will strengthen your core muscles. Hold the dumbbells in both hands while standing, then gradually come in the squat position, and move the dumbbell to either side. Slowly get up and then repeat the rep focusing on one side. Have a cycle of 3 to 4 reps of one side and then do the same with the other one.
- KETTLEBELL
Kettlebell is another versatile exercise equipment, and it does not occupy much space in your house. It is a cannonball with a handle, and it comes in differentiated weights. You can use the kettlebell for more than a dozen workouts, and it will enhance your muscle growth and help in shedding weight.
- PLANKS
If you want to improve core strength and stability, then plank is an excellent workout for you. Moreover, as per estimation, planks burn 2 to 5 calories per minute, but the ratio depends mainly on body weight and height. You need to place a mat and lie with your face towards the mat. Later, rest your body on your forearms and toes. The crucial part of a plank is to keep the back straight and hips clenched and abdominal muscles engaged. As a beginner, you can attempt to plank for fifteen seconds and then slowly take it up to one minute.
CONCLUSION
Resistance training is ideal for weight loss, but consistency is the key. You should do 20 to 45 minutes of exercise, five days a week. It will help in healthy metabolism, building lean mass muscles, and burning calories. Strength training exercises are easy to do at home, and you do not need an extensive setup for them.
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