Tips for working out without having to go to the gym

Professionals explain how to practice physical activity at home to improve the health of the body

Lack of physical activity is a risk factor for various diseases, especially cardiorespiratory diseases. “Physical exercises offer numerous benefits, including improved cardiorespiratory and pulmonary fitness, strengthening, increased strength and muscle tone, decreased fat mass and increased and maintained lean body mass, improved flexibility, and functional improvements in daily activities,” explains the personal trainer Vinicio Viotto.

How to insert the exercises in the routine?

In addition to health, if you want to start exercising improve self-esteem, you need to start moving. To compensate for the lack of time, money or social distancing, aerobic and anaerobic physical exercises can be performed at home or on the street. All you need is discipline and determination.

To start incorporating some physical activity into everyday life, physical educator Wagno Freitas suggests some very simple options, such as taking the stairs instead of taking the elevator, getting off two stops before work and walking a little more instead of taking the car. Taxi.

Precautions before starting the practice

Some specific workouts to strengthen muscles can be done at home with very simple objects. However, Wagno Freitas warns that it is advisable to consult a doctor before starting any activity, so that he can provide some specific tests and check if you are able to practice certain physical activities. “And we can’t do that phisical exercises without the presence of a professional in the area, so that no type of accident occurs”, he underlines.

Exercises to do at home

After taking all the necessary treatments, you can start physical activities and enjoy all the benefits they offer. “Using creativity, it is possible to exercise at home. We can use plastic bottles filled with water, chairs or even poufs to do some exercises,” Vinicius Viotto points out.

According to the teacher, you can do a free squat while holding the bean bags in your hands as an overload, use a chair to support your hands, and perform the triceps exercise on the bench. “Lying on the floor we can perform some types of abs, and with the same ‘bags’ we can do a lateral shrug of the shoulders, a flexion of the elbows (simultaneous curling) of the biceps, an extension of the elbows (French triceps) and many more,” he lists.

Aerobic activities to do at home

In addition to localized bodybuilding exercises, there are activity aerobics that can be done at home, such as jumping rope. “It is advisable, first of all, to do a good muscle strengthening, as the rope generates a lot of impact on the joints. Then, we suggest that you do the activity with short intervals: jump 1 minute and rest 30 seconds or jump 2 minutes and rest 1 minute “, advises Wagno Freitas.

According to Professor Vinicius Viotto, this is an exercise that brings many benefits. By way of example, we can mention fat burning, increased cardiorespiratory and pulmonary capacity, increased strength and muscle tone, body awareness, among others.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.