One of the most common reasons I hear for not being able to get regular exercise is the inability of afford a gym membership or home gym equipment. This should not be a reason for not getting regular exercise both cardio or weight bearing exercise.
Cardiovascular Exercise at home (Cardio)
A simple definition of cardiovascular exercise is any exercise that raises your heart rate. Here is a simple list of low cost cardio exercises that can be done at home.
1. Skipping (Jump Rope)
Skipping is a great high intensity form of cardio but is also high impact.
2. Star Jumps (Jumping Jacks)
Star jump are a great way to fit some exercise in during ad breaks while watching T.V
3. Running in place
Another good form of cardio that can be done at any time.
4. Dancing
Throw on a CD of your favourite music and just enjoy yourself.
5. Shadow Boxing
Shadow boxing is a great form of cardio that is low impact and can be made more enjoyable if done to your favourite music.
Strength Training
Strength-building exercise makes your muscles and bones stronger and increases your metabolism. They are important for maintaining lean muscle while loosing weight to maximise fat loss.
1. Squat
Squats are a great strength exercise working many muscle groups at the same time including Abs , Obliques, glutes (butt), Lower back, Hamstrings, Quadriceps and adductor (inner thigh) muscles. Squats can be made more challenging by doing single leg squats.
2. Lunges
Similar to squats but a little easier and works less muscles
3. Tricep Dips
Tricep dips are great for the back of the upper arm (the floppy bits that woman often have problems with) and can be done anywhere you have a solid chair or bench.
4. Pushups
Great for chest, shoulders and triceps, there are many varients to change the primary muscle used.
5. Planks
Fantastic exercise to strengthen the whole core area with less chance of injury compared to crunches or situps.
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