Gymming is a very good option to lose weight and to tone up the body. But it requires a nice amount of money, and also you tend to waste time commuting to and fro from the gym, let alone the time wasted while waiting for your turn to use the equipment. Also, some people find it very monotonous to go to a gym every day.
So here are some inexpensive and innovative ways to get back in shape that won't burn a hole in your pocket but would surely burn away all the fat you have stored while eating all those Chickens and Cheese bursts…
The first and foremost thing before doing any kind of exercise is to warm up a ill. Start with stretching exercises. Now for cardio we can either walk, run or skip..,
The best calorie-burning equipment you have is your own body, so why not use it.?
Jogging is one of the most calorie-expending activities you can choose, and it’s free. Even better: alternate brief spurts of running with longer walking intervals. It has already been proved by research that, not only is interval training superior for weight loss, but it improves endurance levels as compared to the traditional runs. If due to some reason, you can’t go out. You can use a treadmill at your place (if you already have it), use it for 20 mins. Since we are on a budget friendly exercise routine, we will jog on the spot for 15- 20 mins, gradually increasing the time as we go. Another very cheap alternate to the expensive equipments, is a skipping rope. Jumping rope builds stamina, gets the person sweating, and burns calories.
A skipping rope costs approximately 100-150 bucks and is easily available at any health equipment store. Start by about 400 skips and increase them gradually to 1000 skips. While skipping, what you can do is, skip the first 150 skips at normal pace and then try to max your pace for the next 50 skips then do the same for the rest 200 as well. If your house has two floors, walk up and down the stairs, once slowly and once as fast as you can.
An easy and more private alternative for those looking to get in shape can be found in fitness videos. There are many options available on the market, and most require little or no equipment. You can get such DVDs for about 300-600 bucks, but a cheaper option to that is download a nice fitness program from the internet and burn yourself a DVD. That ways even if you don’t like one program and want to shift to some other you didn't spend anything on it.
Now for strength training exercises anything with weight can be used. You can also do many strength training exercises using nothing but your own body weight as resistance. The best options for this are lunges, crunches, push ups, squats and dips.
Dumbbells:
Dumbbells are a great investment and are very versatile. You can buy these too for a very nominal price at your health equipment store. Dumbbells can be used in a variety of ways to strengthen the upper body. Bicep curls, lateral arm raises and overhead push-ups are a few exercises that can be done using dumbbells. If you don’t want to invest in a pair of dumbbells yet, you can make your own small homemade dumbbells by filling up water bottles or soda cans with sand.. if you want the dumbbells to be a little heavier then fill the bottle with sand and a little water..and voila you have your own free dumbbells to use. For the girls who have just got into strength training the right weight for the dumbbells would be 1kg, and you can increase the weight to 1.5-2 kgs as and when your strength builds up. Before using dumbbells make sure to start with some stretches or warm ups to loosen and prepare each muscle group. Failing to stretch the muscles can result in strains, tears and other injuries. And don’t increase the weight unless you are ready for it. To check if you are ready to increase the weight just do 5 reps of any exercise that you are doing with increased weights and if you feel comfortable you are ready for it. Always increase the weight gradually not all at once. Never pick up the weights with a jerk and same goes with every exercise. Never jerk yourself when doing any exercise. Like when doing a bicep curl, you hold the dumbbell in your arm and bring it up towards you chest, and then when you bring it down, this is where the jerk, part comes, you have to keep control of your muscles and don’t just let it fall down.
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