The benefits of being active go far beyond losing weight or getting a beach body in time for summer. Routine physical exercise strengthens the heart and lungs, improves energy levels and even prevents many chronic diseases from developing.
It can be tough squeezing in time to exercise during the week. Commuting from work to gym and then back home after a training session can be exhausting. But, by working out at home — it’s easier to make time and less tiring than dealing with crowds and parking.
Here are three workout sessions to do at home to get the benefits of fitness without joining a gym.
According to a March 2015 article from the American Council on Exercise (ACE), regular, moderate –intensity cardio workouts can increase your mitochondria density to possibly slow down aging. These moves don't require a lot of space, so move the ottoman and get going right in your living room.
Weights and specialized equipment aren’t necessary to increase strength levels working out at home. Try this calisthenic-based workout to develop an impressive level of strength at home. According to a September 2009 study in Geriatrics and Gerontology International, even senior citizens experienced significant strength gains using bodyweight exercise.
3. Build Muscle
According to a research study in the October 2015 issue of the Journal of Strength and Conditioning Research, high-repetition exercise was as productive as low-rep, heavy weight training for building muscle. Here are three bodyweight exercises for more muscle:
- Pete McCall;7 Often-overlooked Benefits of Cardiovascular Training; American Council on Exercise;(2015)
- Geriatrics and Gerontology International: Effects of bodyweight-based exercise training on muscle functions of leg multi-joint movement in elderly individuals
- Journal of Strength and Conditioning Research: Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men