There are many people who are previously slim but due to many causes, they gain weight. Pregnancy, overeating or certain diseases may lead to this gain of weight. They desire to be back in shape like they were before. So if you have been looking for best fitness exercises to help you to get back in shape? You can easily find them here.
Cardiovascular exercises are quite superior in bringing you back in shape. They have many other benefits such as they improve lung capacity, let you breathe harder and keep the health of your blood vessels by preventing atherosclerosis.
These are quite simple to perform even. You can do them by walking, running, swimming or jogging. Brisk walking is considered an ideal workout to begin a cardiovascular program. It will also not exert heavy pressure or stress on you owing to its simplicity. It will burn your calories, and make your joints and heart strong. Go for a thirty to forty-five-minute brisk walk thrice a week.
Workouts at Gym
You can go to a gym and perform certain workouts. The best are muscle-strengthening exercises. These are done with free weights and resistance machines. These focus on your major muscle groups for instants the shoulders, chest, legs, and back. You can perform various other fitness exercises in the gym including dumbbell curls, leg extensions, flat bench flies leg curls or triceps push-downs. Begin your workouts with a ten to twenty-minute warm-up via cardiovascular machines such as the treadmill, recumbent bikes, rowing machine, elliptical machine, and Stairmaster etc.
Muscle-strengthening exercises assist you to recover lost muscle mass. Improved muscle mass will facilitate lifting up your metabolism and allow your body to burn fats more powerfully. This will make it easier to divest yourself of those obstinate fat deposits in the region of your belly, chest, and waist. Muscle-strengthening exercises also assist in maintaining testosterone levels, which decreases with age. So these are especially beneficial for men.
The Full Press-Up
You can perform this exercise at your home. Put your hands on the floor in a prone position while your arms fully widened, fingers facing forward and palms flat. Maintain your legs straight and your knees should be off the floor. Flex your arms at your elbows, letting your chest little down until it is 2 inches over the floor while your elbows attain an angle of 90 degrees. Maintain your legs and back straight at all times as if your body was a floorboard. Avoid bending or arching your back when you push up. Continue this by push up and back.
“Squats” is an easily performed workout. Stand up while your arms extended out in front. Now lower down by flexing your knees until they acquire the angle of 90 degrees. Your back should be kept straight while avoid extending your knees over your toes.
Begin your exercise program with a simple routine and boost your workload slowly as you get robust and stronger.
Avoid being determined for too early results but trying to follow what you could do with ease. Otherwise, you could injure yourself or acquire certain health issues that could slow down your effort to get back into shape.
Amna Sheikh is a medical doctor with a Bachelor of Medicine, Bachelor of Surgery (MBBS), Bachelors in Economics and Statistics. She is also a medical writer working as a freelancer for 10+ years and she is specialized in medical, health, and pharmaceutical writing, regulatory writing & clinical research. All her work is supported by a strong academic and professional experience.