With the growing pace of life, fitness has become an undisputed necessity for us all. But the same pace brings along a variety of hurdles on our way to a fitness schedule.
Cardio has for long been hailed as the most effective form of exercise. However, it doesn’t do much for the core strength and endurance of the body.
Resistance training, on the other hand helps reduce weight and increase the strength of the body, that too showing the effects much more quickly than cardio does.
The study to prove the claim:
A study on 53 patients with non alcoholic fatty liver disease, done to understand the effect of resistance exercises on them proves our above statement.
The patients were divided into two groups. One group did resistance exercises for 12 weeks the other group did not. After 12 weeks their reports were compared and showed significant differences.
The exercise group showed a growth in their fat-free mass and muscle mass. Also, their insulin, iron and fatty liver levels decreased by a good margin.
This proved that resistance exercises improved the overall metabolism of people suffering from non-alcoholic fatty liver disease.
The exercises to follow the claim:
In this article we have compiled a list of 5 exercises that don’t require any fancy gadgets or going to the gym. Without splurging on unnecessary items these exercises could easily be done at home and help in building lean muscles.
A toned body is the epitome of fitness, not only does it look fabulous but it also signifies a body that is fit from inside.
As health became more and more marketable, the advertisements have led us to believe that a fit body could only be achieved through spending money on products seem to be crawling out of the woodwork. Which is not necessarily the case as we will now explain.
The exercises we list below constitute of compound movements. They work on multiple muscles together and help burn the most amount of fat in the least amount of time.
The exercises we keep talking about:
Lunges work primarily on the hamstrings and the butt. It tightens and tones both these areas and strengthens the muscles against everyday wear and tear.
However some people may find it hard on the knees. You could instead do ‘Glute Bridge’, as this also targets the butt and the hamstrings but does not put as much pressure on the knees.
Squats engage your entire leg and the butt area. It is a functional movement, one that you do in your everyday life.
While it looks easy enough, keep in mind that squats can be challenging at first. With time you could also add weights to your routine using dumbbells or barbells.
Push-ups help the strengthening of upper chest, triceps and arms. They could be done anywhere and could also be modified for an individual’s fitness level. And as a plus, it also strengthens your body’s core.
Pull-ups are a bit more difficult to do than the rest of the exercises. However with practice and slight modifications anyone can accomplish it. It goes a long way in strengthening and toning the back.
Planks are extremely important if you want to strengthen your core and tone the abdominal region. If done regularly this could help reduce and prevent back pain. Try and do a plank for one minute straight in order for it to have its best impact.
These exercises are immensely effective for the body and are simple to perform. You could easily squeeze in 15 minutes of these in your everyday schedule and see the benefits in no time.