The exercise guide to do at home and our weekly exercise plan
Maintaining an exercise routine is essential to keep your health up to date and prevent diseases. But it is not always possible to go to the gym or practice outdoor activities. Thinking about it, we have separated some types of exercises that can be practised at home and a weekly exercise plan for you to stay active.
1. Aerobic exercises
Aerobic exercises are those that increase heart rate and improve cardiovascular capacity. Some examples of aerobic exercises that can be practised at home are:
Jump rope
Dance
Going up and down stairs
Walk or run in place
Make Burpees
2. Strength exercises
Strength exercises are important to strengthen muscles and prevent injuries. Some examples of strength exercises that can be practised at home are:
Arm push-ups
Squats
Abdominals
Board
Lifting improvised weights, such as water bottles or backpacks with heavy objects
3. Flexibility exercises
Flexibility exercises help improve the range of motion of the joints and prevent injuries. Some examples of flexibility exercises that can be practised at home are:
static stretches
Yoga
Pilates
Massage with foam roller
Now that you know some types of exercises that can be practised at home, check out the weekly exercise plan we have prepared for you:
Monday:
10 minutes of warm-up with aerobic exercise
3 sets of 10 arm push-ups
3 sets of 12 squats
3 sets of 15 abs
10 minutes of stretching
Tuesday:
10 minutes of warm-up with aerobic exercise
3 sets of 10 arm push-ups
3 sets of 12 squats
3 sets of 15 abs
10 minutes of stretching
Wednesday: Rest
Thursday:
10 minutes of warm-up with aerobic exercise
3 sets of 10 arm push-ups
3 sets of 12 squats
3 sets of 15 abs
10 minutes of stretching
Friday:
10 minutes of warm-up with aerobic exercise
3 sets of 10 arm push-ups
3 sets of 12 squats
3 sets of 15 abs
10 minutes of stretching
Saturday:
30 minutes of aerobic exercises of your choice
10 minutes of stretching
Sunday: Rest
