Cardio Exercises

5 Cardio Exercises

1. Skaters

How to do it: Cross your left leg behind your right leg as you bend your right knee 90 degrees. Extend your right arm out to your side and swing your left arm across your right leg. Jump a few feet to the other side, switching the position of your legs and arms. That's one rep.

Recommended sets/reps: 6-8 sets of 8 reps.

What it works: “This works your hip abductor muscles and glutes,” says Gawron. That means it will help you build single-leg explosive power—and adding a bigger jump as you alternate legs will make it even more challenging.

2. Rollbacks

How to do it: Start in standing position. In one motion, sit down onto floor and roll back, driving hips and heels up towards the ceiling. Roll back to return feet to the ground and come back to stand. That’s one rep.

Recommended sets/reps: 4-5 sets of 10 reps.

What it works: "Rollbacks work on coordination and mobility in addition to strengthening your core,” says Gawron.
3. Burpee

How to do it: Start in a squat stance, feet shoulder-width apart. Drop hips down and place palms on the floor, then jump your feet back and lower your body down to the floor. Peel your body up then jump feet forward back into squat stance. Jump up at the top, rotating 180 degrees. Then repeat on the other side. That’s one rep.

Recommended sets/reps: 6-8 sets of 8 reps.

What it works: “This is the ultimate total-body exercise: You’ll work your shoulders, chest, quadriceps, gluteus muscles, and hamstrings,” says Gawron. “Plus, the change in direction will work coordination and spatial awareness.”

4.Lateral Shuffle Taps

The Benefits of Yoga

Physical benefits

“The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” explains Dr. Nevins. “Yoga can also lower blood pressure and reduce insomnia.”

Other physical benefits of yoga include:

• increased flexibility
• increased muscle strength and tone
• improved respiration, energy and vitality
• maintaining a balanced metabolism
• weight reduction
• cardio and circulatory health
• improved athletic performance
• protection from injury

Mental benefits

• Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind. “Stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate,” says Dr. Nevins. “Yoga can be very effective in developing coping skills and reaching a more positive outlook on life.”
  
  

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  Yoga’s incorporation of meditation and breathing can help improve a person’s mental well-being. “Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration,” says Dr. Nevins. Body- and self-awareness are particularly beneficial, she adds, “because they can help with early detection of physical problems and allow for early preventive action.”of meditation and breathing can help improve a person’s mental well-being. “Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration,” says Dr. Nevins. Body- and self-awareness are particularly beneficial, she adds, “because they can help with early detection of physical problems and allow for early preventive action.”
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Healthy Diet Plan

Healthy Eating Plan

A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions. A healthy eating plan: green vegetables, fruits, whole grains, and fat-free or low-fat dairy products  lean meats, poultry, fish, beans, eggs, and nuts Limits saturated and trans fats, sodium, and added sugars Controls portion sizes

Calories

To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT). For a weight loss of 1–1 ½ pounds per week, daily intake should be reduced by 500 to 750 calories. In general: Eating plans that contain 1,200–1,500 calories each day will help most women lose weight safely. Eating plans that contain 1,500–1,800 calories each day are suitable for men and for women who weigh more or who exercise regularly. Very low calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.

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 Now a fast-moving world it can be challenging to take out proper time for fitness training and exercise. we have good news for you. Thanks to the internet you can find a workout of your choice and just follow it in the comfort of your own home. Yes, you might not have a treadmill at home but who needs one if you can find an intense workout that caters to your specific needs.

Benefits of Fitness

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Research indicates that regular exercise can prevent a variety of chronic health conditions in the long term. This list includes diabetes, heart disease, stroke, high cholesterol, high blood pressure, colon cancer, breast cancer and depression. Regular exercise also helps to keep weight down, increases bone density, improves sleep patterns and provides a variety of other health benefits.

Fitness Recommendations

The recommendations for fitness vary somewhat based on a person’s age and ability levels. For example, children and adolescents should strive for 60 minutes or more of activity each day. Most of this should be moderate- to vigorous-intensity aerobic activity, but children should also include muscle- and bone-strengthening activities at least three days a week.

Adults should strive for 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. For even greater benefits, 300 minutes of moderate exercise or 150 minutes of vigorous exercise are recommended. Adults should also include muscle-building exercises at least two days a week.

These recommendations may change somewhat as an adult grows older or has limiting chronic conditions or disabilities. However, even adults in these situations should do their best to incorporate fitness into their lives in a safe manner. Even low-intensity activities like chair exercises, walking and swimming have a number of benefits. People with physical limitations should consult with a health care provider about a safe level of exercise to pursue each day