Friday, October 9, 2009

Workout at home, this monsoon!

Monsoons are here!! They are probably the best time to invent the most creative excuses you would have ever imagined! So, while the greenery, beauty and scenery all around, sure are a feast for the eyes, what goes for a toss is the exercise schedule! Exceptions are always there!
So, is there an alternate way to keep those guilt feelings at bay? Yes, there is…. Workout at home! Over the coming weeks, we’ll read about what exercises can be done at home.
Highly suggested is that you set aside a specific time of the day for your exercise. However, remember that anytime of the day is fine, especially if you manage to get to the gym on some days in between. Similar to your routine at the gym, the components of your schedule must be warm-up, core workout / conditioning exercises and cool-own. The core workout can be resistance exercises or simple cardio exercises.
Warming up is essential since the cold weather outside makes the muscles inflexible and cold. Many people choose to skip this without realizing that the first 10-15 minutes of warm-up save you from injuries, strains, joint pains and even your heart! Sudden and intense movements put tremendous pressure on the cardio-vascular system to provide blood to the active part and can prove dangerous. Sudden movements of muscles can also cause excessive strains thereby leading to complications, locally and which may act out in other parts of the body or affect posture!
Typical warm-up steps could be –
Start by simply walking around the house, slowly increasing speed
Once a slight warmth is felt, you can start by movements for loosening the joints – shoulder rotations, hip rotations and twists, forward bends, standing leg curls, hip flexions and extensions, ankle and wrist rotations, neck rotations and other dynamic stretches.
You can now increase the intensity by spot jogging, jogging around the house, climbing stairs, jumping jacks, skipping etc.
Remember to restrict the warm up to 10-12 minutes and medium intensity, just so that you have enough energy left to do the main workout! Don’t tire yourself out during the warm up itself!

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