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

Top 25 At-Home Exercises

Top 25 At-Home Workouts On the Internet

1. Supermans Who doesn't want to think they have super powers?  Great stretch as well when you picture trying to touch the opposing walls with your fingers and toes. View Exercise »
	2. Push-up The Push-up is an oldie but goodie.  You can modify intensity by changing hand placement. View Exercise »
	3. Contralateral Limb Raises Don’t let the name scare you – this is great for toning those troubling upper body areas. View Exercise »
	4. Bent Knee Push-up A great starting option if you struggle with the correct form using a full Push-Up. View Exercise »
	5. Downward-facing Dog Slow and controlled movement very important – wonderful calf stretch. View Exercise »
	6. Bent-Knee Sit-up / Crunches Most people don’t know how to perform a proper sit-up/crunch – that is until now.  Core Power! View Exercise »
	7. Push-up with Single-leg Raise A great progression from a regular Push-Up but remember to keep proper form. View Exercise »
	8. Front Plank This is harder than it looks!  Your back and abs will love you.  View Exercise »
	9. Side Plank with Bent Knee Great way to add in hips work without the need for any equipment other than your own body weight. View Exercise »
	10. Supine Reverse Crunches Advanced crunch that targets the entire core region.  If you feel pain in your back – STOP. View Exercise »
	11. Cobra This is my “good morning, time to wake up” exercise – great way to get ready for a busy day. View Exercise »
	12. Squat Jumps A bit of heart rate work while working on total body movement. View Exercise »
	13. Forward Lunge If I could only do one leg exercise for the rest of my life, a lunge would be my choice. View Exercise »
	14. Forward Lunge with Arm Drivers Start with the regular lunge and work up to this advanced exercise hitting some core areas. View Exercise »
	15. Glute Activation Lunges Often missed, this Gluteus workout is the MAXIMUS. View Exercise »
	16. Glute Bridge Real people do yoga – and this is a great entry exercise to the power of slow and controlled movements. View Exercise »
	17. Hip Rotations (Push-up Position) I’ve always had problems finding a good hip exercise – do this before any push-up exercises so you can stabilize your body before fatigue. View Exercise »
	18. Side Lunge Advanced in terms of needing to include some movement into what becomes a static pose. View Exercise »
	19. Side Lying Hip Abduction A common mistake is raising the leg too high in this exercise.  Small but effective movement. View Exercise »
	20. Side Lying Hip Adduction Even smaller movement than Abduction but equally important. View Exercise »
	21. Side Plank (Modified) Advanced exercise that brings together a combination of core exercises.  If you feel joint pain, STOP. View Exercise »
	22. Side Plank with Straight Leg Don’t forget to breathe on this exercise – exhale on the exertion. View Exercise »
	23. Single Leg Stand I do this one while brushing my teeth in the morning – some call it crazy, I call it multi-tasking. View Exercise »
	24. Standing Calf Raises - Wall My shins are my weak points, thus finding a great exercise like this to improve that area is important. View Exercise »
	25. Supine Pelvic Tilts May not look like an abdominal exercise, but you will feel the burn after a set of these. View Exercise »