Make Workout Programs Your Daily Habit


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We as human beings wonder how often we should work out. Even the people who are into fitness, with proper workout routines have no answer to it. It solely depends on your mentality, the fitness background you have, and the amount of time you can avail of the set of goals you want to achieve through your workout programs.

Any habit develops from a continuous routine. Similarly, your first aim should be to create a workout routine. Followed by setting up a goal, which should of course be doable by you. If you are not working out, then try engaging yourself in works that require movement. Walking or stretching would help you to establish workout programs as your habit in a slow but steady manner.

Strength Workout Programs

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Prevention of bone strength loss and muscle loss is of uttermost importance. Therefore, strength training is something that you must pay heed to keep your body function in the long run.

  1. Push-ups: The most basic, yet one of the most effective workout programs.

Lower your body down slowly on the ground while bending the elbows. Try to keep your elbows as close as possible to your body during a push-up.

Complete 3-4 sets of 15-20 reps. Drop down on your knees if you are yet not able to do a standard push-up. 

  1. Lunges: Lunges promote functional movement increasing strength in your legs and glutes. It enhances the body’s balance. Complete ten reps for 3-4 sets.
  2. Squats: Squats builds core and lower body strength, as well as flexibility in your lower back and glutes. Stand straight, keeping feet slightly wider than shoulder-width apart, and your arms at your sides and drop down until your thighs are parallel to the floor, bringing your arms out. Complete three sets of 20 reps.
  3. Dumbbell Rowing: This is an effective back workout program. Choose a lightweight dumbbell. Bend forward at the waist ensuring the neck is aligned with your back. Let the arms hang straight down. Starting with your right arm, pull the weight up to your chest level. Then return to the starting position. Repeat three sets with 10-15 reps.
  4. Standing Overhead Dumbbell Press: An exercise perfect for people who are busy with work. Pick light dumbbells and stand, then move the weights overhead so your upper arms are parallel to the floor. Keeping your head and neck stationary, complete 3 sets of 12 reps.
  5. Burpees: Most of you would hate doing burpees. It provides cardiovascular endurance and muscle strength, showing super effective results. Start by standing upright with your feet shoulder-width apart and your arms down at your sides. A single rep consists of standing up straight, bringing your arms above your head, and jumping. Do three sets of 10 reps every day.
  6. Single-leg Deadlifts: This exercise also challenges your body balance and strength. With a dumbbell in your right hand, your knees slightly bent, you are good to start. The hips are hinged, begin to kick your left leg straight back behind you, lowering the dumbbell down toward the ground, then return to the starting position. Repeat 10 to 12 reps before switching.
  7. Glute Bridge: The glute bridge is very effective for your entire posterior chain, giving your glutes a more bubbly look as well. Start by lying on the floor, keep your knees bent, the upper back and shoulders should be in contact with the floor, lift your lower back. Give 1–2 seconds pause at that position. Do 10–12 reps for three sets.
  8. Planks: Squeezing your abdominals is very important as breathing is while performing a plank. Improper breathing makes it difficult to hold the posture. You can always come down on your forearms if the wrists trouble. Start with 2-3 sets of 30-second hold.
  9. Side Planks: Placing the elbow beneath the shoulder, lie on one side and stack your feet. Then proceed with lifting your hips off the ground. Repeat this after switching to another side too. Beginners can keep their feet on the ground for added support while performing this exercise. About three sets of 10–15 reps on either side would do the needful.

Cardio Workout Programs

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Any movement includes training the cardiac muscles. Be it running, walking, cycling, rowing machine, dancing, kickboxing, etc. Even climbing up and down the stairs of your house involves cardio training. Cardio workout programs have no barrier. They help your circulatory system to work impeccably, so you to recover faster.

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