Summer is just around the corner and is fast approaching! Are you beach ready?
When we talk about workouts, there is this presumption of wanting to lose weight, to burn those stubborn fats and muscle up, and achieve a toned physique in order to be beach ready.
But in reality, workout does not solely mean getting the body in toned shape, it is a challenge that is surely a no easy task that could happen overnight; but more like of promoting an active lifestyle. Are you up for the challenge?
When we bring up benefits of exercise, workout is not only beneficial in terms of physical health. You probably did not know that in some cases, for others, the benefits of hitting the gym aids these individual’s mental health concerns. What the majority does not know is that, for gym goers or even workout enthusiasts, a great workout helps in clearing their mind and assist these individual to think rationally.
Healthy and Active lifestyle
People in today’s generation are becoming heavily reliant on advanced technologies, which makes work much faster and easier, while also making us more vulnerable to serious health concerns. There are lesser physical activity that weakens people’s stamina and immune system.
A healthy and active lifestyle is such a cliché term that would make us wonder what it really means; what is it like to have a healthier lifestyle and be able to maintain it?
At this point of pandemic, you probably are still hesitant to hop in crowded places and obviously come in contact with other people due to the threat of the Covid-19 virus. Don’t worry cause we’ve got you covered.
Good news is that you can still achieve your weight and fitness goals on the comfort of your homes without actually hitting the condo gym! We’ve got you a list of home workouts guaranteed to keep you fit and motivated to have an active lifestyle without having to disturb your neighbors!
But first, take note of exercises that could be annoying to your fellow home-owners to ensure that it would be avoided.
Workout routines to avoid when you exercise at home
Owning a condo unit means you are very close to your next-door neighbors. Having your workout routines performed at home might be a bothersome to your next-door and downstair neighbors because of the loud audio and the noise of heavy workout equipment, if you have some at home.
Avoid exercises that involve jumping, such as jumping jacks, and lifting heavy equipment, which may cause noise and vibration to your downstairs neighbors’ ceilings because you don’t want to be reported as an annoying neighbor or fellow condo-home owners.
You are also more likely to disturb your next-door neighbor with your loud music while exercising. If you like exercising or working out with music to get you pumped up, always make sure to turn the volume down or use an air pods so that only you can hear the music, and specially to prevent unwanted noise.
Warm-up exercises should not be skipped especially if you are gonna have a full body workout so that your muscles won’t be too tense.
It is a crucial step because you do not want your muscles to be sore right after every workout. Additionally, warming up before exercise helps to avoid injuries and increase the effectiveness of the workout.
We won’t perform the jumping jacks from our warm-up exercise because we don’t want to disturb our neighbors. What we would do is to perform knee lifts and knee bends; ankle, arms and shoulder rolls. Also, we are gonna do some stretching through arm reach and side reach to stretch those arms.
Now put on your workout gears, plug-in those air pods for some feel-good music, lay out your yoga mat, and get your water tumbler ready for hydration, and let’s get started!
Let’s get into business! Listed below are the condo friendly workouts designed for small space that you could try to start your fitness goals; perfect fit for small spaces condo unit.
These exercises are quick and easy, and beginner friendly guaranteed to make you sweat and lose some weight!
1. Strength Training
Lifting exercises are great option for apartment workouts not just because they do not involve jumping that create noise, which means no neighbors will be bothered, but also because it builds your muscles! All you need are just some dumbbells or resistance bands. For this exercise, you might not need a yoga mat.
2. Walkout Burpees
It is mentioned before that home workouts must be strictly no jumping involve, but this burpee right here is a quiet version. Another thing is that you won’t need a lot of space for this exercise, and no equipment needed but just your body alone. Aside from that, no yoga mat needed as well as you can do this right on the floor. Burpees are a full-body, high-intensity workouts that increases the heart rate, strength, agility, and flexibility.
According to numerous studies, doing burpees and other high-intensity workouts can help you burn up to 50% more fat as compared to doing just a traditional strength training exercises. Burpees actually incorporate push-ups and jumping. This walkout burpees does not include any push ups or jumping so it makes it on our list of apartment friendly workouts.
Walkout burpees are just as effective as hamstring stretches. In performing this exercise, keep your legs straight as much as you can while you reach down to really stretch those hamstrings. Begin by walking out with alternating arms for each repetition.
3. Mountain Climbers
Mountain climbers work your upper and lower bodies, as well as your core, while also incorporating cardio and total body strength training into your workout. A lot of noise can be reduced if you’re gonna do it slowly.
To do this, begin in a plank position, then raise your knee to your elbow. What you need to need to do is to aim for your knee and elbow to touch. Slowly complete as many as you can in twenty seconds. This workout strengthen the arm, back, shoulders, core and legs. One of the advantage of using multiple muscle groups at once is that it raises your heart rate, which helps you burn more calories! Amazing right?
4. Knee Push-ups
Push-ups are one of the most effective bodyweight exercises available and are a classic that you can’t go wrong with. It strengthens the chest, shoulders, arms and abs. However, regular push-ups risk making a lot of noise. You can relieve the noise by using your knees as a stabilizer. To do this, begin in a high plank position with your hands, in shoulder-width apart on the ground and your knees remaining firmly planted on the ground . Maintain a single long line with your body and remember to inhale as you bend your arms to lower your chest to the floor.
5. Leg raise crunches
The raised-leg crunch exercise strengthens the lower back and your entire core. This routine also helps with spine and hip stability. Keeping your legs raised increases the amount of tension placed on your abs as well as the amount of time they are under tension, helping to activate more muscle fibers in the area of your six-pack. To do this, you need to lay down in a sit-up position with your calves parallel to the floor and your legs straight up at a right angle. Keep your arms straight and swing them past your hips and to the ground while lifting your head a little bit in the process.
6. Air swimming
This is one of the best Pilates workouts for targeting your postural muscles, which are the muscles in your back. Swimming in the air is an excellent way to improve your posture, prevent back pain, and balance your strength. It is ideal for anyone who wants to stretch out while keeping the noise down on their apartment.
Foam Rolling for Cooldown
Cool-down exercises are just as important as warm-up exercises and should not be neglected! Cooling down after your workout allows your heart rate and blood pressure to gradually return to pre-exercise levels.
And as per your cool down exercise, you will be needing just a foam roller. Foam rollers can help you loosen up stiff muscles and improve circulation in your limbs and back. For smaller areas such as the neck and shoulder blades, massage balls are recommended in replacement of foam roller. After the much needed cooldown, make sure to hydrate yourself by drinking lots of water. Eat a meal containing both carbohydrates and protein within two hours of your exercise session to help your muscles recover and replenish their glycogen stores.
Lastly, the effective method of recovery is to take a rest and let your body and mind savor the much needed recovery through sleep. By then, you are ready and good to go on your next session!