Being stuck at home is never fun and can truly hinder the active lifestyle you’ve worked so hard to build. While a large portion of the world is partially shut down due to the spread of the Coronavirus, we wanted to encourage those at home to stay active and fit to keep their weight loss momentum going.
Exercise is incredibly important when dealing with being overweight because it can increase your metabolism, meaning how many calories you burn in a day; we all know the more calories you burn the better! In addition, working out can reduce risk of certain chronic diseases. Studies show that people who exercise on a regular basis are 50% less likely to die from diseases like obesity, heart disease, and diabetes.
While it is super difficult to maintain an active lifestyle during a time like this, we’ve got you covered; whether you’ve been on your weight loss journey for a long time or you’re just starting to pick up an active lifestyle, these exercise tips will keep you busy during all this time at home!
Exercise and Your Weight Loss Solution:
First, studies show that you’ll get the most benefit from your exercise if you limit the time of your breaks during your workout. A good tip to limit your breaks is to pair your exercises in circuits, meaning two different exercises with limited rest in between. Using this tactic will keep your heart rate pumping and increase overall fat burning. By pairing circuits together in sets, you can limit the rest in between the individual workouts and only rest once you’ve finished the full set!
Now, we’ll show you some different “no equipment” workouts you can do easily from your home. To maximize your weight loss, remember to use big movements that use more of your muscles!
Bulgarian Lunges: Keep your back straight!
A) Start by placing your rear foot facing forward on an elevated platform; You can stand on your back foot with it placed flat or on your tiptoes.
B) Make sure there’s room for your front foot, which is on the ground, to preform a lunge.
C) While you’re preforming the lunge, make sure to keep your upper body straight.
D) As you descend, keep your upper body above your hips to avoid any strain or injury.
Step-Ups: Keep your balance!
A) Start by pressing your entire right food on an elevated surface (like a bench or chair). Step up onto the bench, bringing your left foot next to your right while standing on the elevated surface.
B) Return to the starting position by stepping down from the elevated surface with the right foot first, and alternate future step-ups between feet.
Plank: Make sure your back is straight!
A) Start by getting into pushup position, with your forearms on the ground, not your hands. Make sure your elbows are in line underneath your shoulders.
B) Keep your back straight, throughout your whole body, creating what looks like a plank.
Burpees: I know they’re tiring, But you can do it!
A) Start by standing with your feet shoulder-width apart keeping your arms by your side
B) Next, try and push your hips back, bend your knees, and lower your body into a squat.
C) Then, move your hands to the floor directly in front of your feet, and shift your weight onto your hands.
D) Jump your feet back to form plank position while making sure to keep your body straight like we discussed before. Make sure your feet land outside of your hands.
F) Reach your arms over your head and burst into the air.
G) Lastly, land and lower back into a squat for your next rep.
Push-Ups: Get all the way down!
A) Start in push up position, bend your elbows, and lower your body to the floor. Try and keep your elbows bent to the sides. Make sure your head stays in line with your body.
B) Lower your body until your chest is almost touching the ground and then slowly push yourself back into starting position.
Deadbug: Feel the burn!
A) Start by lying with your back on your mat, keeping your arms straight in the air and your legs on the air with your knees bent at a 90-degree angle.
B) Then, lower one arm and your opposite leg floor in one fluid motion (for example, lower your right arm so that it is parallel to the floor, and kick out your left leg so that it is straight and parallel to the floor).
C) Return to your center using your other arm and leg. Make sure to keep your core in action throughout the motions, by engaging your core you’re building muscle!
Mountain Climbers: Move those legs!
A) Start in plank position, with your body weight maintained evenly through your hands and toes, with your hands shoulder length apart and your back straight. Try and keep your head in line with the rest of your body.
B) Then, bring your right knee into your chest, and switch by pulling that knee out and back onto the floor and your other knee into your chest.
C) Try and keep your hips down, and bring your legs as deep into your chest as quickly as you can. If you’d like, try alternating breathes between each knee you bring into your chest.
Squats: Maintain your balance!
A) Start by standing facing forward, with your feet shoulder-width apart.
B) Try keeping your balance – by extending your hands straight out in front of your knees it will increase balance.
C) Motion like you’re sitting back and down into a chair, while remaining faced forward with your upper body bent a bit. Instead of allowing your back to fully round, let your lower back arch slightly as you’re lower yourself.
D) As you lower down, try to keep your thighs parallel to the floor and above your ankles.
E) Bring yourself up to the starting position by pushing through your heels to stand up.
The Spatz3 Adjustable Gastric Balloon:
By creating sets using a few of these different workouts, you can be on your way to staying healthy and fit through your quarantine or time at home! Remember, staying active is super important when trying to change the fact that you’re overweight, but eating healthy is important too. While you keep up your activity level using these workouts at home, try and maintain a healthy and nutritious diet to meet your weight loss goals! Here at Spatz Medical, we want to be a part of your journey. By continuing to provide you with updates on trends in the weight loss field, we hope to keep you encouraged and up to date when battling with being overweight. During these tough times stay safe and stay active!