If you are not a regular, going to the gym can be an intimidating process: The row of treadmills staring at you can be overwhelming and finding a good spot to work out in, amongst all the folks lifting weights, maybe just enough to send you back home! Let’s take a look at some easy, peasy exercises you can do to keep you on track whether you are at home, or in the gym.
Strength Training
Lifting weights doesn’t have to be scary, and it won’t bulk you up as you might think. And, if you don’t exercise your muscles, they will lose strength over time.
Lifting weights also helps you burn calories, which will help you maintain your weight. However, before picking up those dumbbells, you need to know how to keep proper form so you don’t injure yourself.
Start light with just one to five pounds. You should be able to do 10 reps without difficulty. After you feel comfortable, you can increase the showers.
Interval Training
You might have heard the words interval training. It’s a way a good way to rapidly increase your fitness levels and burn more calories to help you lose weight. The way it works is to vary the intensity of your workout, instead of going at a steady pace.
You can do interval training with a variety of exercises, including walking, running or another cardio exercise of your choice. All you have to do it increase your pace for one or two minutes. Then go back to a regular pace for the next 2 to 4 minutes. Repeat the intervals throughout your workout. Continue the workout for 15 to 20 minutes depending on your level of comfort.
Good technique is a must. If you’re not active now, it’s a good idea to check in with your doctor first, especially if you have been diagnosed with health concerns. For example, if you have advanced osteoporosis some of these exercises may be too aggressive.
Squats
Squats are a great, full-body workout. They are a great exercise because they work for several large muscle groups at the same time, including your quadriceps, hamstrings, and gluteals at the same time.
When you do squats, keep your feet shoulder-width apart and your back straight. Bend your knees and lower yourself down as if you were sitting down in a chair. Make sure your weight is evenly distributed.
If you master this exercise in good form, you can add some weights in your palms and rotate them up as you squat down.
Lunges
Lunges are another great, full-body workout. They are simple to do in your home as well. All you do is take a lunge forward with one leg while keeping your back leg straight. Bend your front knee to about 90 degrees. Keep weight on your back toes and drop the back knee toward the floor. Don’t let the back knee touch the floor.
Bent-Over Row
This is a great work out for your upper back and your biceps. Stand with your feet shoulder-width apart, bend your knees, and bend forward at the hips. As you do this motion, keep your core held in.
Hold your dumbells under your shoulders, and keep your hands shoulder-width apart. Bend your elbows and lift both hands toward the sides of your body. Pause, then slowly lower your hands to the starting position.
You can perform this exercise with a bar or dumbbells.
NOTE: The information is not intended to be a replacement or substitute for consultation with a qualified medical professional or for professional medical advice related to diabetes or another medical condition. Always consult your doctor before starting a new exercise routine and any questions and concerns about your medical condition.