The humble skipping rope is a great tool to clock serious cardio hours without even leaving your bedroom. 30 minutes of light skipping burns about 350 calories per hour, a lot higher than the brisk walk around the neighbourhood. Add to it the fact that you don't need an expensive gym cardio machine, or an open park to get your cardiovascular exercise, and skipping is a great alternative for the monsoon months. A simple skipping rope costs about Rs. 200 to Rs. 500, and will help chalk out some time-effective short workouts. However, if it's the traditional treadmill you prefer, then you'll have to shell out some cash and empty out a fair amount of space. Cardio machines like elleptical trainers, treadmills, and exercycles will cost you anything from Rs. 5,000 to Rs. 4 lakhs, depending on the brand, detail and make. Many outdoor athletes prefer to rely on cardio machines in the monsoons and winters to keep up performance levels. When it comes to simple daily workout pursposes though, we see little to no reason for a heavy-duty cardio machine at home. Unless, of course space and money is of no concern to you.
Dumbbells , on the other hand, work well if you want to take bodyweight workouts to the next level with weighted exercises, or simply want to continue the gym momentum with weight lifting ability. A pair of chrome dumbbells will cost you approximately Rs. 250-300 per kg, while a pair of soft dumbbells with grip start at Rs. 800 for a pair of 3lb. Dumbbells take very little storage space, and minimal upkeep. Keep them free of dust, at a designated place (next to the skipping rop and an exercise mat, maybe?) and you've got the perfect workout gear for a full cardio+strength workout.
Barbells work for somewhat more serious exercisers, although even if you lift 12-20 pounds (roughly 7-10kgs), you can still find use for them. We do suggest that you buy a workout bench, since barbells require careful positioning for flat back exercises. Again, the plates are another cost here. The cost depends on the bar's weight, length, plates, collars (clips to prevent plates from sliding off) and workout bench. All in all, look to spending nothing less than Rs20,000. The workout bench should be adjustable to make exercises like incline press and decline press possible.
A yoga mat helps keep joint aches at bay even when you perform floor contact exercises. Think of the modified push-ups where you place bent knees on the floor while lowering and pushing your upper body. Or what about the grip for your palms and toes when you do those surya namaskars? A good exercise/yoga mat costs about Rs. 500 to Rs. 2500, depending on cushioning and length. A must for indoor workouts, a yoga mat can be your personal gym floor during these monsoon months.
Medicine balls are great for variety, as they allow you quick workouts in a small space indoors. Several core and strengthening exercises with medicine balls can keep you fit all through the monsoons. Medicine balls vary in sizes, with the smallest one starting at Rs. 600-800. An added advantage is that you won't need to keep increasing the medicine balls weight - variations in exercise form will be enough for greater muscle work.
Super space-savers - resistance bands make workouts interesting while being inexpensive. Stand on them and pull them up and down for bicep curls, or run them through a door handle or overhead loft handle, and try out lat pull downs and seated rows. Resistance bands are versatile, and if knowing how much weight you're pulling isn't a priority for you, then at just Rs. 300 to Rs. 1500, these bands can add plenty oomph to your indoor monsoon workouts. What's more, pack these and a skipping rope with you, and you're set for holiday workouts as well!
Read more Personal Health, Diet & Fitness stories on www.healthmeup.com
Source timesofindia.indiatimes
No comments:
Post a Comment