Hello everyone, Amidst the Pandemic, many things feel beyond our control right now, but certainly, as I mentioned in my previous episode Positivity breeds positivity. So, my humble request to all of you is.
.. to stay positive and look after yourself in these testing times… as prevention is always better than cure. Moving on to prevention, we all are looking forward to boost our immune system to fight against Coronavirus.
.. And the easiest way out is to have good food and good health… And we all know, regular workout not only changes our heart, mind, mood and attitude but also boosts up our immunity. So, on special request; in today’s video, I am bringing a handful of cardiovascular exercises to trigger feelings of positivity.
I had advised you in my previous session that a little adjustment will have to be done, forgetting the gym and making arrangements to do exercise at home. We are sitting inside our homes, and the majority of us are continuously sitting indoors for 5/6 hours either watching TV, or at the computers attending zoom meetings.
.. We all love a good workout but, in view of lockdown we cannot step outside our home. In such case, you can make use of the cardio exercises depending on your age, pre-existing health conditions and definitely doctor’s advice.
The benefits of cardio are superb; neither you require much space, nor any equipment. You can do a cardio workout regularly, in a small space, inside the house. You can have a killer cardio workout at home with just a few interesting moves.
.. So, without further ado let’s get started… In my living room, this is the small area which I am going to use for my cardio workout. I’ll just shift this table, little bit of this sofa and this is all.
..so let’s get going… Marching/Jogging – Starting with the low impact exercise, let’s start marching or jogging in one place to increase heart rate and to warm up our body. Arm Circle- Rotate the arms in a circular motion, both clockwise and anti-clockwise direction.
Jumping Jacks Raise the arms to the sides, straight in the air while jumping out with feet apart. You may increase the intensity by jumping higher or faster. Forearm plank Make a plank using, forearm, where the body forms a straight line parallel to the floor.
You may start from 10 seconds and slowly increase your timings. Walking plank Walking plank is nothing, but start in a high plank position and drop into a forearm plank. I mean walk using forearm plank as fast as possible.
Mountain climber Once again, start from a high plank position and drive your alternative knee towards the chest, as if you are climbing a mountain. Inchworm Start in a standing position, reach down and touch the toes and walk inch by inch like a worm.
If you notice the position, first touch your toes then move inch by inch to dog position, then inch by inch to push-up position, no halt …immediately return in reverse direction inch by inch. Plank jacks Start in a high plank with feet apart and hop feet together.
Initially, you may do this exercise for 30 seconds and slowly you may increase the timings as well as intensity. Air Squat Stand with feet apart, toes turned out, send hips back to drop down to a squat position and return to a standing position, keeping chest lifted.
You may also take support, in case you find it difficult. Squat and kick Do the Squat and while returning to the standing position extend your leg to perform a front kick. Repeat the kick on the other side as well.
180° Squat jumps- As the name suggests, squat Jump 180° and land softly in a squat position. Alternate reverse Lunge Start in a standing position, keeping hands in front of the chest. Step one leg straight back and drop down to lunge position and then return to the standing position.
Repeat on the other side and continue the cycle. Fast feet drop Start in a quarter squat with feet apart moving feet quickly in a place, count to 5… Squat and dropping to the floor… without pausing quickly jump back to starting position.
Burpees It is an advanced full-body move to get the heart pumping. It is mainly sequencing four positions in order i.e., jump, squat, push-up, squat and repeat the cycle. Lateral High knees- Lateral High Knees makes us work on our cardio fitness as well as coordination at the same time.
Continue alternating feet while moving to the right for 3 high knees then reverse the movement to return to start. Punches- Punches also make us work on our cardio fitness as well as coordination. Take punching position, then take small quick alternate steps and extend arms to perform quick punches.
Tuck jumps- Use your lower-body power to jump up high, lifting knees to tap hands at the top of the movement, land softly with bent knees. Skaters- Skaters challenge your strength balance and coordination when moving side to side that is laterally.
Roll-up jump – Start seated, knees bent, extending arms lying down raising legs. Rollback onto shoulders, lift hips off and extend legs straight up in the air. Using momentum, roll forward and stand and repeat the cycle.
Dance- Dancing is a full-body workout targeting every muscle… By holding positions and jumping around, dance is a strength to upbeat music and burns calories. It is fun, enjoying and definitely a fantastic cardio workout.
Hah! It was real fun. Friends, you all will vouch for the fact that cardio is a real good challenge for all of us, while staying at home. And now, it’s time to ponder 1. Exercise is one of the most powerful tools we have for staying mentally and physically healthy.
2. Work out your own new ways to get moving and stay motivated 3. Always stay on track with your exercise goals even when your normal routine is disrupted. 4. Also, remember never overdo any exercises, especially if your body is not used to it, it may have the opposite effect.
5. Prioritise your workout and do it at the time that’s right for you. 6. You may choose the exercises that suit your current fitness level and slowly move on to the difficult one over a period of time.
And last number 7, It’s always good to take minimum rest of 30 seconds before switching over to the next exercise. As a mother, I love to do a lot of cardio… Now, it’s time to take Mom’s advice. Good thing comes to those who sweat.
So, no excuses just do the CARDIO… Hope you liked this advice. Stay tuned and keep watching MomsAdvice and don’t forget to like the video and subscribe to my channel “MomsAdvice” Stay fit, stay motivated.
.. See you, Bye-bye… Namaskar Jai Hind!