Among the goals that lead someone to practice sports, having a better appearance is one of the most common. But, being healthy and keeping our bodies in great condition are the real priorities. Working out is an infallible and natural way of being in good shape to look our best, as well as eating a proper diet. That is why every person must consider exercising every day in the most suitable proportion for their body and age. Style Konsult offers a 5 key daily winter workout routine exercises for men to do in order to prevent being ill and to keep looking handsome.
Nowadays, there are more people exercising than at any other time in history thanks to a boom in fitness centers and social media. Yet, there are more obese, sedentary people and more diseases than at any other point in human history. Sticking to a normal exercising routine can get boring, and sometimes useless. By following our advice, your custom-tailored clothes will suit you perfectly. It is time for you to be fitter than ever and get back on track after the Holidays with these exercises:
1. Squats
Squats are a great exercise because you exercise many different muscles and parts of your body at the same time. The most important thing is to do them correctly. Stand placing your feet aligned with your hips. Also, look forward while keeping your spine straight. Then, stretch your arms out in front of you. Finally, squat down little by little as if you were sitting without your knees exceeding the distance of your feet. Your goal is to do eight to twelve repetitions. This exercise is complete since it stimulates the cardiovascular system and helps to burn more body fat.
2. Lunges
The purpose of lunges is to make you develop agility and physical strength and to be able to have complete control of your body. Lunges are performed without additional weight, but there are variations where you may use dumbbells or a barbell (not recommended for beginners).
Lay your back and legs straight with your arms extended at your sides. Then, move forward with one foot keeping your eyes straight ahead and your trunk also straight. Make sure that your back knee touches the ground. Gluteal strength is used to bring the rear leg forward. It is important not to stop at each step, but to move continuously. If you want to challenge yourself, add a weighted bicep curl to the exercise. Repeat this eight to twelve times in each series.
3. Cardio
We all know that the best way to burn fat is by doing cardiovascular exercises like running on the street, on the treadmill at the gym, cycling on the street, stationary or elliptical bike at the gym, rowing, skating and any exercise that elevates our heart rate, but today we are going to explain how to do cardio to burn more fat. You must bear in mind that before doing any type of exercise, at first, you must stretch to warm up the muscles and joints and avoid injury.
Some of the best cardio routines are: jumping rope with the optimal length for our height, climbing stairs to improve your physical condition and doing burpees , which you can do at home and obtain very favorable results. It is recommended that when you to do it you set a stopwatch and try to perform the maximum number of repetitions with great speed.
4. Yoga
There are many types of yoga: physical, philosophical or restorative. Choosing one or the other will depend on many things, but especially on what you are looking for at that specific moment in your life. The ideal thing is to practice this half-sport, half-meditative discipline between two and four times a week, depending on your availability. Traditionally, it was practiced on an empty stomach in the morning and there are still people who do it, but it is not essential to do it that way.
Take deep breaths when practicing yoga. During intense workouts, your breathing slows down instead of speeding up like it would during a vigorous cardio routine. Yoga helps you to stretch the tense muscles and the ones you do not use. Training to be more flexible will help you improve your body’s health to not suffering back problems and muscle tears.
5. Planks
The plank is a very complete exercise because, by keeping our whole body in tension, many muscles are strengthened at the same time: the abdominals, the buttocks, the legs, the back and the chest. Planks are great for spinal stability and back pain. Get close to the ground with your elbows bent at 90 degrees and both forearms resting on the ground. Maintain your body straight and be careful not to damage your wrists. Start doing the exercise for as much time as you can, then try to lengthen the time every day.
WHAT IS THE APPROPRIATE AMOUNT OF TIME TO EXERCISE?
The World Health Organization recommends spending at least 150 minutes of moderate aerobic exercising, or 75 minutes of vigorous aerobic physical activity each week. Therefore, we advise you to work out 30 minutes a day/5 days a week.
Aerobic activity should be practiced in sessions of at least 10 minutes. In order to obtain even greater health benefits, the duration of exercise can be increased to up to 300 minutes per week if it is moderate aerobic physical activity, and up to 150 minutes per week if it is intense aerobic physical activity. For added benefits, just exercise 60 minutes a day for 5 days a week.
WHICH BENEFITS DO YOU GET FROM WORKING OUT DAILY?
1. Reduce the risk of suffering from cardiovascular diseases, diabetes or some types of cancer.
2. Improve bone and functional health. In this way, diseases such as sarcopenia or osteoporosis can be prevented.
3. Maintain a healthy weight, avoiding overweight or obesity problems.
4. Improve mental health. Thanks to physical exercise, it is possible to prevent depression and combat stress.
5. Develop muscles and strength, and improve basic physical condition.
Style Konsult’s professional image consultant and founder, Jen Auh, will advise you on how to keep your body fit to look your best while following appropriate lifestyle routines. Her tips will make you feel youthful and healthy.