Muscular Strength and Endurance

Among the benefits of muscular fitness training includes; Reduces body fat and increases lean body mass (muscle mass) Helps to keep bones dense and strong. Increases energy levels.

High levels of muscular fitness can improve your self-image and improve or prevent chronic diseases such as diabetes, osteoporosis, and cardiovascular disease. Low levels of muscular fitness also translate into low levels of back pain, injury, and chronic diseases like headaches and osteoporosis.

• Increase your ability to do activities like opening doors, lifting boxes or chopping wood without getting tired.
• Reduce the risk of injury.
• Help you keep a healthy body weight.
• Lead to healthier, stronger muscles and bones.
• Improve confidence and how you feel about yourself.
• Give you a sense of accomplishment.

Examples of muscle-strengthening activities include:

1. lifting weights.
2. working with resistance bands.
3. heavy gardening, such as digging and shovelling.
4. climbing stairs.
5. hill walking.
6. cycling.
7. dance.
8. push-ups, sit-ups and squats.

A complete fitness and exercise program should incorporate three basic components: Endurance (Aerobic), Flexibility, and Strength.

4 Steps To Your Perfect Exercise Plan

• Step 1: Talk with your doctor. This is the most important step to creating an exercise plan.
• Step 2: Choose your favorite aerobic activities. Aerobic activities work out your heart and lungs.
• Step 3: Choose your favorite strengthening activities.
• Step 4: Schedule it out.

Slentz said he would expect minimal health benefit from a seven-minute workout, but perhaps a modest physical-function benefit. “Someone who does this workout will not burn enough calories to actually get metabolic benefits,” he said.

The Hardest Bodyweight Workout You’ll Ever Do

• 20 x Burpees. Why: Burpees are an immense full-body exercise, working your arms, chest, quads, hamstrings, glutes and abs with every rep.
• 20 x Bodyweight Squats.
• 20 x Walking Lunges (10 x Each Leg)
• 20 x Step-Ups (10 x Each Leg)
• 10 x Tricep Dips.
• 10 x Alternating Staggered Push-Ups.
• 30 Second Plank.

5 OF THE HARDEST TO TRAIN BODY AREAS

• Obliques. Pretty much everyone does the standard ab crunches, but crunches aren’t going to develop your obliques.
• Calves. We do endless squats, we work those hamstrings and quads into submission but often the calf muscles get forgotten about.
• Forearms.
• Triceps.
• Lower stomach.

Here are some popular low-impact activities.

• Home exercises. These are ideal if you’re not very active but want to improve your health, lift your mood and remain independent.
• Walking. Walking is by far the most popular low-impact exercise.
• Dancing.
• Cycling.
• Swimming.
• Nordic walking.
• Trim trails.
• Yoga.

Hand Switches. Hand switches might be one of the toughest core and upper-body cardio exercises around. The moving plank position really works your abs and shoulders all the while trying to control your breathing and heart-rate. You will love these!

You’ll begin the routine with drop sets on the deadlift, going from a heavy load down to a light one with no rest in between. Then you’ll alternate sets of two more exercise pairs. On the first pair, shoot for 100 total reps, and on the second, pump out as many reps as you can in a minute’s time.

Top home cardio exercises

1. Jump rope. Jump rope is an effective form of cardio exercise.
2. Jumping jacks. Jumping jacks involve the entire body and are a good way to work the heart, lungs, and muscles in one exercise.
3. Burpees.
4. Running in place.
5. Squat jumps.
6. High intensity interval training (HIIT)

10 Best Cardio Workouts for Weight Loss

• Stair Climber.
• Jumping Rope.
• Kettlebells.
• Cycling.
• Swimming.
• Rowing.
• High-intensity interval training.
• Sprinting. Sprints outside, on a treadmill, or even up stairs or bleachers are great to burn the most calories in the least amount of time.

BEST FAT-BURNING EXERCISES YOU CAN DO AT HOME

• 1 – DECLINE PRESS UP JACKS. These are great for working your arms as well as getting your heartrate up.
• 2 – BURPEES.
• 3 – FROG JUMPS.
• 4 – SIDE BOX JUMPS.
• 5 – HIGH KNEES.
• 6 – MOUNTAIN CLIMBERS.
• 7 – ALTERNATING JUMPING LUNGES.
• 8 – QUICK STEP UPS.

High-intensity interval training (HIIT): It is probably one of the fastest and most efficient ways to lose stomach fat and reduce the overall body fat percentage. HIIT is a high-intensity short period of exercise that usually doesn’t exceed 30 minutes, with short breaks of recovery periods of 30-60 seconds.

Learn how to push your body into the fat-burning zone, plus torch calories with these six trainer-recommended moves. Jumping jacks, plank jacks, and burpees can all be great for burning fat.

Developing strength and power are just a few of the many benefits of including squats in your workouts. When performed correctly, this functional exercise also boosts your calorie burn, helps prevent injuries, strengthens your core, and improves your balance and posture.

Plank is one of the best calorie burning and beneficial exercises. A plank hold engages multiple muscles at once, thereby benefiting the core strength of your body. Not just burning the fat around your abdomen area, they also work by giving you an improved posture, flexibility as well as a tighter tummy.

“They are great for your posture — by increasing the strength in your core, back, and chest, it is a lot easier to stop yourself hunching over and to keep your shoulders back and down,” she said. “A strong core is vital for injury prevention and will massively improve your workouts and ability to move more, too.