Training at home is easier than it sounds. It is possible to create a training plan to build muscle mass with the help of your body weight, but also to carry out simple exercises such as walking or cycling. Whichever mode you choose, remember that it is important to warm up before starting. Even a light walk is enough. If in doubt, consult a personal trainer for targeted suggestions and follow a personalized program.
Steps
Method 1 of 3: Finding a Good Cardiovascular Workout
Step 1. Understand the benefits of cardiovascular training
You know that doing physical activity, including aerobic one, offers numerous benefits to the body. Cardiovascular training is good for the heart and helps deal with chronic conditions such as hypertension. It is also effective for getting stronger overall. Exercising regularly is also good for your mood and can even extend your life expectancy.
Step 2. Talk to an instructor
A professional will help you identify suitable exercises, allowing you to create a specific training plan for your body type and your needs. In addition, he will be able to show you the correct execution of the exercises. You can partner with an instructor at the gym, but there are also personal trainers who work from home. In any case, choose a professional compatible with your personality to make the most of the experience.
Step 3. Take advantage of the web
If you can't afford a personal trainer, the internet offers numerous resources, such as training videos, complete fact sheets, and how-to articles that can help you achieve a good aerobic exercise. Just make sure you use good quality resources that can give you sound advice.
An app can also help you. Many are free or available at a low price. They offer training schedules and tools to track your progress
Step 4. Contact your doctor
Before starting to play sports, it is best to talk to your doctor, especially if you have a chronic medical condition. He will be able to give you advice on the most effective types of training for your body. For example, if you have knee problems, she may suggest you do low-impact exercises.
- Other problematic conditions include diabetes, heart disease, asthma, cancer, arthritis, liver or lung disease.
- It is also important to seek medical attention if any problems such as dizziness, shortness of breath or pain in the neck, jaw or arm are observed while exercising. It is also good to speak to a specialist in case of rapid heartbeat at rest or night swelling affecting the area of the feet.
Method 2 of 3: Develop a Cardiovascular Training Card Using Body Weight
Step 1. Train in short intervals
Cardiovascular training involves increasing your heart rate over a period of time. Consequently, it is preferable to train at intervals of 30-60 seconds. Rest for 30 seconds between sets, but also between exercises.
In the beginning, you can alternate between dynamic intervals and breaks until you have completed 10 minutes of exercise. Over time gradually increase the duration of the workout up to 20-30 minutes in total
Step 2. Lift your knees
This exercise basically requires you to walk in place, only you have to raise your knees more than usual, until your thigh is perpendicular to your body or a little higher. As you lift one knee, move the opposite arm as well. Alternate your knees for 30-60 seconds. Follow a steady and dynamic pace.
Step 3. Try the burpees
To perform them, stand upright. Bend your knees and jump, swinging your arms too. Upon landing, bend your knees and assume the plank position, with your hands flat on the floor. Do a push-up. As you lift yourself out of the flexion, push yourself with an impulse to return to a standing position and start over. Repeat for a minute without stopping.
Step 4. Try ski jumping
In a standing position, bring your legs and feet together. Now, jump from side to side as fast as you can. Try to land gently by bending your knees. Keep your chest out. Skip for about a minute.
Step 5. Stretch your legs behind you alternately
In a standing position, spread your legs shoulder-width apart. Step back with one leg. Meanwhile, bring your arms forward and extend them. Switch to the other leg. You don't have to step backwards, just extend your legs alternately as you stretch your arms out in front of you. Aim to do 15-24 repetitions within 30-60 seconds.
Step 6. Do squats
In a standing position, spread your feet shoulder-width apart. Extend your arms in front of you. Bend your knees while squatting. Imagine sitting in a chair. Your thighs should be parallel to the floor and your back straight. The knees should be aligned with the ankles, avoiding going over the toes.
- Aim to do 15-24 squats within 30-60 seconds to complete one set. If you can't do them all, do as many as possible within this time frame.
- Practice until you have completed 2 or 3 sets. At that point you can start adding weights such as dumbbells or other objects, such as water bottles.
Step 7. Try the corkscrew exercise
In the plank or flex position, place your hands on the floor and spread them shoulder-width apart. Keep your body straight and support yourself on the toes. Kick your left leg towards your right hand and, as you do this, extend your right hand. Touch the foot and return to the starting position. Repeat with the other leg and arm. Alternate your legs for a minute.
Step 8. Try the donkey kick exercise
In a plank or flex position, rest your palms on the floor and support yourself on your toes. The body should be mostly straight. At this point, kick the foot behind you. Imagine giving little kicks to the buttock. Rest your toes on the floor again, making sure to extend your legs.
Start doing it for 30 seconds, until you get to one minute total
Step 9. Switch to mountain climbers
To do this exercise, get into a plank position on the floor. Rest your palms on the ground, spreading them to the same width as your shoulders. The body is suspended in the air, but straight. The forefoot and toes should be flat on the floor, supporting the weight of the body.
- Bring one knee to your chest. Keep your knee under your torso, imitating a marathon runner on the starting block.
- Lower the knee and repeat with the other.
- Alternate legs for 10-60 seconds.
Step 10. Find the right exercises, create a training schedule and repeat it for a number of sets
Beginners can try 6, while if the level is above 8. If you have been training for a long time, try to complete 10. Alternating different types of exercises will help you sweat and exercise various muscle groups.
Method 3 of 3: Try Other Types of Cardiovascular Training
Step 1. Jump rope
This is great cardiovascular exercise. Accelerate your heart rate by exercising your arms and legs. You don't need an actual string to perform it - you can pretend you have one. Jump to the floor by lifting 3-5 cm off the ground and move your wrists as if you were grabbing a rope.
Alternate between one minute of jumping and one minute of rest until you reach 10 minutes
Step 2. Take a simple walk around the house or outside
Walking is also a good cardiovascular workout. Just make sure the exercise is intense enough to make you sweat and leave you moderately short of breath. You should be able to speak, but not sing.
Step 3. Take advantage of the stairs
If you have stairs in your home or condo, try using them to train. Get on as fast as you can and take a short break as you get off.
Step 4. Do jumping jacks
They will make you rethink physical education classes at school. You may not have known that this is a great cardiovascular exercise that can be performed almost anywhere. All you need to do is bring your legs together and stretch your arms to your hips. Jump by spreading your legs and bringing your arms up (keep them straight). Return to the starting position and repeat.
Step 5. Pedal
Maybe you forgot you have a bicycle in the garage. Don't let it rust anymore: take it and take a ride. You can cycle uphill or cover gradually longer distances. Try to push yourself harder in certain places, then slow down for a minute.
Step 6. Put the stress down
Boxing moves can help you get good cardiovascular exercise at home and are simple to perform. Don't worry in case you don't have a lot. You can use small weights or cans of food. The important thing is to punch in the air. Don't forget to move your feet properly.
