10 exercises you should do more during winter
The Smith Machine is a weight equipment containing a barbell fixed between steel rails. It is one of the most innovative inventions in fitness because the modern version of this equipment is considered as an all-in-one gym machine. With that, users of this machine can perform a wide array of exercises such as squats, bench press, rows, seated overhead press, drag curl, and many more. Furthermore, other than permitting users to perform different routines, the Smith Machine is also a weight equipment that helps in resistance training especially to those casual or inexperienced strength trainees who do not know how to safely perform free weight exercises involving heavy weights. So if you are one of those people, this machine will surely be of benefit to you because you can perform various exercises with a more stable body movement and a better posture, therefore, making the most out of every exercise routine.
Because it is an all-in-one gym equipment, people will surely benefit from buying their own smith machine for their home gyms. Other than the comfort and swift shift from one exercise to another, you will surely save more money in the long run when you buy a single all-in-one smith machine that can perform a wide array of exercise, rather than buying different sets of gym machines for various exercises. Hence, in order to give you a detailed idea on the time, energy, and amount of money you can save when buying the smith machine, here is an article that will give you a cost comparison of the smith machine compared to other gym equipment.
(Image lifted from: https://www.theguardian.com)
One of the easiest and most accessible home workouts you can do is yoga. No matter what muscle or fitness level you want to achieve, there will always be a yoga style fit for your goals. It is good for all ages, body types, and ability levels. To get started, you just basically need to find a yoga mat. Props such as straps and blocks that some yoga teachers use are usually not necessary, especially if you are just starting out. Furthermore, if you do not have a yoga mat, you can use a bath towel as an alternative.
The good thing about yoga is that you can follow a number of different tutorial videos on the internet that suit your lifestyle and fitness goal. During the winter, when you most likely want to stay at home, you can definitely choose a various yoga style. If you want to stretch your muscles, you can opt for a more calm, relaxed style like hatha or yin. If you want to do something that is more intense, then you can try a power yoga session. There are plenty of free online yoga classes online that you can choose from. Once you get familiar with the sequence and the poses, you can put together your own practice without the help of a video. With that, at-home yoga will be definitely your go-to-exercise during the cold season.
2. Zumba Workout
(Image lifted from: https://www.elitedaily.com)
Zumba is gaining a lot of popularity recently across the globe. It is a workout featuring movements inspired by various styles of Latin American dance, performed to music. In the fitness world, zumba is one of the most fun and versatile fitness crazes to come along in a very long time. There is no right or wrong way to do zumba because it is designed as a combination of salsa and aerobics. As long as you move to the beat of the music, you are participating in the exercise. It is a full-body workout since Zumba involves movement of the entire body, from your arms to your shoulders and to your feet. With that, zumba classes can be geared for just about any fitness level.
There are a lot of different zumba classes online that you can choose from. You just have to set up your monitor such as a TV or a laptop, and clear out your space so you can dance, then you are good to do the zumba workout. Most zumba involves high-impact moves like bouncing and jumping, but it can be modified to your goals. There are zumba classes that incorporate some light weights for your upper body if you want an overall strength training program. If you just want to dance and sweat some especially during the winter, then you can definitely start slow and choose some easy to follow zumba classes.
(Image lifted from: https://www.healthline.com)
Barre is a form of physical exercise that is now easily available through many free online classes. It is different from other types of exercise because it utilizes the ballet barre and its incorporation of movements derived from ballet. The traditional dance movements and positions are combined with those developed from yoga and pilates. In other classes, resistance bands, yoga straps, exercise balls and hand weights are also used. Barre classes usually focus on small, pulsing movements with emphasis on form, alignment and core engagement. Barre classes target the lower body and core, developing strength and flexibility from the ankles up though the calves, knees, thighs, glutes and abdominals.
(Image lifted from: https://www.coachmag.co.uk)
You might think that in order to do boxing you have to have a partner, however that is not true. One of the easiest ways to build strength, develop balance, and boost cardiovascular health is to jabb, cross, and hook with an invisible partner. More than that, boxing can also aid in improving your mental health. With the help of online videos, you can practice non-contact boxing movies in your home, without even requiring special equipments such as bags and gloves.
(Image lifted from: https://www.greatist.com)
Just like Yoga, you just need a mat or a bath towel to do pilates. Today, there are two types of Pilates exercises that are considered as a full body workout. The first one is the type that requires some studio equipment in order to perform the various exercises, while the second one is the type that you can basically perform anywhere on a mat, a bath towel, or even a soft surface. If you do the first type, you will most likely need to visit a studio to work and that would be hard for you especially during the winter season. So why not utilize the second one that you can easily do at home on a mat. You can easily find a wide variety of this type of pilates online.
6. Jump Ropes
(Image lifted from: https://www.buddymantra.com)
Jump rope is definitely one of the best workouts you can do during the winter season. Other than it helps you burn fat, lose weight, and improve your cardio, it also helps you gain some muscle mass. Jump ropes are simple to master, yet still a fun workout. It is considered as a complete, full-body workout that keeps your body warmed up between other workout sets if you decide to incorporate it with other exercises. It improves agility, endurance, and vertical leap, while also developing your calf muscles. Today, there are a variety of jump rope guides and videos on the internet that you can choose from. More importantly, there are now a number of different fun tricks for beginners and experts that you can do so to make your jump workout more exciting.
(Image lifted from: https://www.finishermag.com)
One of the best abdominal and core exercises is the plank. It does not only target the rectus abdominis, but also all the other abdominal muscles and the core muscles that are situated from the pelvis along the spine and up to the shoulder girdle. During just about every other activity, it helps to stabilize, balance, and power the body. This is important because core strength is the basis for all coordinated and strong athletic movements. A developed core can decrease stress on the joints and permit you to achieve better posture. The plank is more of a strength-building exercise than a cardio exercise, but by targeting a variety of muscles it also boosts your calorie burn a little.
8. Squats and Lunges
(Image lifted from: https://www.madbarz.com)
Squats and lunges are the gold standards for developing lower-body strength. On one hand, squats aid in building overall muscle mass while also improving performance and strength. Lunges are great to define and shape the legs and glutes, while also improving balance, coordination, and stability. With both of these exercises, you can have a strong lower body that has a number of benefits such as better posture, improved stamina, and stronger lifts.
(Image lifted from: https://www.openfit.com)
If you do not want to spend so much time doing workouts in the winter, then you can definitely benefit from High-intensity interval training (HIIT). This is perfect for those who want to make the most of their workout in the least amount of time. In order to do this full body workout, you have to go super-hard and fast for a short period, then take a break and do it again. You can do this by incorporating exercises such as jumping jacks, pushups, and squats. Today, there are a number of different HIIT workouts on the internet that you can choose from as your guide if you are just starting to do the program.
(Image lifted from: https://www.landice.com)
The burpee is a full body exercise that is utilized for strength training. It is considered as an aerobic exercise. In its most basic idea, it is a squat thrust with an additional stand between rep. The basic movement is performed in four steps which are known as a “four-count burpee.” This can be done by starting in a standing position, then move into a squat position with your hands on the ground (count 1), after that while keeping your arms extended, kick your feet back into a plank position (count 2), next swiftly return your feet into squat position (count 3), and stand up from the squat position (count 4).
1. Brms. 2018. The 10 Best Indoor At Home Exercises & Workouts Without Equipment. Retrieved from: https://www.brmsonline.com/blog/wellness/2018/winter-workout-at-home. Retrieved on 20 November 2020.
2. Money Crashers. 2019. 10 Best Indoor At-Home Exercises & Workouts Without Equipment. Retrieved from: https://www.moneycrashers.com/indoor-at-home-exercises-without-equipment/. Retrieved on 20 November 2020.
3. Reid Health Org. 2018. Indoor exercises for when it’s too cold to workout outside. Retrieved from: https://www.reidhealth.org/blog/indoor-exercises-for-when-its-too-cold-to-workout-outside. Retrieved on 20 November 2020.
4.The Health Journals. 2017. 6 Ways to Exercise Indoors and Avoid Winter Weather. Retrieved from: https://www.thehealthjournals.com/exercise-indoors-avoid-winter/. Retrieved on 20 November 2020.