Exercise is good for health, we keep hearing about it and there are so many pieces of research that explain this fact as well. With every passing day, medical science tries to emphasize more the importance of exercise. However, with such a fast-paced life and ongoing struggle with work, people do not find enough time to work out.
According to recent research conducted by Gallup, the majority of men claim that they do not work out because they had a hectic day at work. This means that most people feel mental and physical work are the same.
Researchers at Harvard health explained that you burn calories while thinking as well, but you never burn fat without a good workout. In short, it all comes down to the exercise.
Why Do You Need A Completely Different Workout Plan For Men And Women?
We can all agree that men have a completely different lifestyle, diet requirement, and body type than women. However, when it comes to exercise, most people think that the same exercise will work for both. Experts claim that if you focus on the workout, you will be able to customize the way you look. You lose weight, burn calories, get rid of fat or you can gain weight, build muscle and work on getting bulky. It all comes down to the strategy you choose. Genes play an important role in that as well, but with focus and good strategy you can beat everything.
With the help of this article, we will focus on the details on intensity and the way you can easily customize your overall workout plan according to that. To help the beginner know how they can set an at-home gym, we have also listed some easy tips that can help you start working out at home without investing in the machines
Top 6 Full-Body At-Home Cardio Exercises
Jump Rope
For this exercise, your main focus will be on feet workout and your hand movement. You need to sync both and make sure you move both at the same time otherwise you may fall. Most people bend forward which might cause muscle strain.
Jumping Jack
A jumping jack is great for the body workout because it involves a full body. You are going to make a snow angel in the air so start by standing straight in an “I” position and then as you jump up, turn that into an “X” position.
Marching In Place
This is a simple workout that will help you to mimic the same posture that you do when you jog. The aim is to stay in one place and move like you are running. If you have a treadmill you can use that as well.
Squats
A squat is a simple exercise that will help you to focus on your legs and your abdominal muscles. You need to stand straight with your legs apart. Now pretend that you are sitting on an invisible chair. Your body weight will be on your legs but you need to make sure that your back is straight.
Mountain Climbers
Mountain climbers are pretty simple, you need to get into the push-up position and then start by lifting your one leg and try to bring your knee closer to your elbow. Now bring it back to the original position and do the same with the other leg.
Russian Twist
For a Russian twist, you need to sit straight and then bend your knee. Now join both hands and touch it on the left side and then on the right side. Do not touch your feet on the ground. This workout is very good for the abdominal muscles.
How to Customize a Workout?
If you are an exercise enthusiast you might have heard about a 5 minutes extreme workout plan or a one-hour workout plan. So most people get confused about the time difference. According to experts, the main difference between the workouts can be created through three different things.
- You can either change the time. This means you can work out for one hour, two hours, or just a few minutes. You can also work out for multiple hours if you want.
- Then there is a change in the intensity. This means you can work on an extremely intense workout that will make you sweat in a few minutes or you can work out at a slow pace that will not make you sweat. This usually helps you to adjust according to the time
- The third and most important factor is the distance which means how much distance you have covered. In the case of exercises, this measures the amount of workout, the reps or sets that you perform.
According to recent research, if you run for 15 minutes in the morning, that is enough and equivalent to the 45 minutes run at any other time of the day. This means that it all comes down to the time and the way you perform the exercises. You can change the pace and run at high speed or you can change the distance and run just a few miles. It all comes down to the way you try to optimize your workout plan.
How to Set the Aim?
With workout, your main focus needs to be on the results. If you aim to lose weight, you need to work out just to burn extra fat and calories. On the contrary, if you want to gain muscle, your workout will revolve around weight lifting and other details. The weight you lift and the reps can be customized according to your goal. Most people do not focus on the aim and just try to burn calories. Experts call this, burning junk calories without an aim. Setting an aim also helps you to track down the performance and see if you are going on the right track.
Set a Home Gym
Most people think that setting up a home gym will cost them a fortune. However, if you just want to focus on aerobics, you do not have to spend too much money or space. All you need is enough space to spread your legs and hands on both sides and that will be enough. Start by laying off a mat and then place a small table right in front. This will help you set the premises for your gym. You also need your water bottle, equipment that you will be using along with the place to keep your laptops and other things. You also need a clock and calendar to make sure there are no distractions.
Bottom Line
To sum it all up, the time you spend on workouts doesn’t matter. However, the way you work out and the exercises you choose play a very important role. From simple steps that can help you start your workout to extreme motivation that requires you to continue the struggle, your willpower plays a very important role. There are so many exercises that can help you work out without spending too much time. On the contrary, there are so many exercises that will only help you focus on one group of muscles. While choosing the exercises, you need to adjust time according to the intensity of the exercises. If you can involve all muscles at the same time, this will help you lose weight easily within a limited time. For a better workout plan, you need to get expert advice so that you do not have to spend too much time trying to figure out the best exercise according to your body’s needs.