With gyms shut down, parks closed, and stay at home orders in place, finding ways to exercise your body and mind, on your own, can help improve your well being during these uncertain times. A home workout that engages both your body and mind can provide your health and help you escape from any anxiety you might be feeling.
Here are some total-body exercises that challenge you physically and mentally.
HIIT + Super Sets
High-intensity interval training (HIIT) is predicated on short bursts of intensive exercise, made even more challenging by short rest periods. Because HIIT training can be customized and doesn't require heavy weights or complex implements, they can be completed in your backyard, living room, etc. You can make HIIT training even more engaging mentally by folding "hammer" intervals into each set of reps you complete.
A basic HIIT workout starts by segmenting your desired workout time into sets. For instance, a 30-minute workout can be broken into ten, three-minute sets, five, six-minute sets, etc. You'll also need to add time for rest between reps and sets. Most HIIT workouts use a 1/2:1 rest/workout ratio. For instance, if your sets are three minutes long, your rest should be about one minute and thirty seconds. Additionally, if your workout reps are thirty seconds each, your rest between reps should be about fifteen seconds. Once you decide on the total time and the number of sets, you can work on breaking down the individual sets into a number of exercises. For a great total body workout, aim to work out each of your large muscle groups. For your arms, push-ups, dips, bicep curls work great for HIIT. For your legs, squats, calf raises, lunges are perfect. Most HIIT workouts include 3-5 different workouts per set. Since these sets are time-based, not rep counts, you should choose workout options that are sustainable.
Adding a challenge into each set can push you to be more engaged in the workout and helps you build mental strength in the process. A great option for HIIT workouts is super reps. These super reps mean that one rep in each set should be lengthened to add intensity. For instance, if your HIIT workout involves five exercises per set, you can make one of the exercise reps slightly longer in one of the workout sets. Thus, you might do push-ups for forty-five seconds, while your other exercise remains capped at thirty seconds.
For more information on full-body exercises, reach out to a local fitness center.Share
19 May 2020
When I was sixteen-years-old, I began exercising regularly. Working out completely changed my life. I lost 30 pounds. My energy and endurance drastically improved. I became happier and more confident. Do you desperately desire to do something to make your life better? Consider beginning an exercise routine. Be sure to incorporate both cardiovascular and strength-training workouts into your plan. Great cardiovascular exercises include walking, swimming, and elliptical training. Squats, chest presses, and biceps curls are effective strength-training moves. On this blog, I hope you will discover how exercising can help you become the person you’ve always wanted to be. Enjoy!