GETFIT

WORKOUTS

TARGET EXERCISES

Compound and isolation exercises target specific areas of the body. … Compound exercises include squats, shoulder presses and rowing. Biceps curls and triceps extensions are isolation exercises. A combination of both isolation and compound movements will target all the areas of your body.

WALKING

THE recommended minimum for adults is 150 minutes of moderate activity a week, such as brisk walking. As per the general recommendation, you would only need to walk about 8,000 to 10,000 steps a day.

PRANAYAMA - YOGA

Oxygen is energy for your vital organs, including your brain and nerves.
  • Improves sleep quality. The stress-relieving effects of pranayama may also help you sleep. …
  • Increases mindfulness. For many of us, breathing is automatic. …
  • Reduces high blood pressure. …
  • Enhances cognitive performance.

ONLY WORKOUT YOU NEED

WALKING / THE BEST EXERCISE

Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.

BENEFITS OF WALKING

  • Improve Circulation. Walking wards off heart disease, brings up the heart rate, lowers blood pressure and strengthens the heart. …
  • Shore Up Your Bones. …
  • Enjoy a Longer Life. …
  • Lighten Your Mood. …
  • Lose Weight. …
  • Strengthen Muscles. …
  • Improve Sleep. …
  • Support Your Joints.

WALKING WITH ANKLE WEIGHTS 

  • It’s important to include ankle weights while you go for your walk
  • If the going gets tough start with using them at home
  • Start with a lower 0.5kgs per ankle and increase weight as you start to get comfortable
  • Ankle Weights go a long way in keeping the right stress on to lose weight
IT’S ALL ABOUT

WALKING

ONE OF THE BEST WORKOUT’S

PLANKING

Planking is an activity consisting of lying in a face down position, sometimes in an unusual or incongruous location. The palms of the hands are typically touching the sides of the body and the toes are typically touching the ground.

Planking is excellent choice of stimulating the whole body, if you would do it every day, you burn more calories than at any common exercises for abdominal muscles such as push ups. Muscles strengthened by this exercise on a daily basis ensures burning of higher energy amount even when sitting

The bottom line. The plank is a highly effective abdominal-strengthening exercise. For most people, it burns between two and five calories per minute. Planks increase muscle and boost metabolism, so they help to sustain higher levels of caloric burn during rest.

The plank strengthens your spine, your rhomboids and trapezius, and your abdominal muscles, which naturally result in a strong posture as they grow in strength. Developing your posture can improve on a number of ailments, and prevent the onset of other ones. Good posture means you’re keeping your bones aligned.