10.12.2022 353


Exercising regularly is an important part of our mental and physical health, but finding time to exercise isn't always easy. Moreover, going to the gym at the end of a busy day can end up at the bottom of the to-do list.

However, just because you can't go to the gym doesn't mean you can't be active. It is not necessary to go to the gym to have a fit and healthy body. You can do fun and effective exercises comfortably at home. Here are 5 exercise methods for those who want to be fit without going to the gym.

  1. Swimming

Swimming raises your heart rate and fitness level, but this can take time. Swimming helps build strength and keeps your heart healthy. The more you use your body, the more effective you are at burning calories to lose weight.

  • Swimming is psychologically relaxing
  • Balances blood pressure
  • All your muscles work while swimming
  • It helps regulate breathing. This expands the lung capacity and contributes to more comfortable breathing.
  • Increases muscular endurance and strength. Since water is much denser than air, it shows higher resistance to the movements of the body and helps strengthen the muscles.
  • Swimming is one of the few sports that gives you a full-body workout because it works for almost all muscle groups.
  • It increases the flexibility of the body and improves coordination.
  1. Zumba

Zumba is a type of exercise that emerges by blending fitness movements with dance. Especially preferred by those who want to have fun while doing sports, Zumba is very popular lately.

It is one of the most beneficial activities for those who want to have fun and lose weight at home or in a comfortable environment. Among the benefits of Zumba dance, it is a fun exercise that can burn calories for dieters.

  • Even if most people start the sport very enthusiastically, they can quit it quickly. Zumba has no such disadvantages. Because it is the most fun sport activity because it is done by dancing, you do it by having fun without getting bored.
  • Zumba is an ideal option for healthy weight loss. Contrary to weight loss methods that only target eating habits, Zumba helps you support your physical health by enabling you to take action if your goal is to lose weight by doing sports.
  • All your muscles will work and your excess fat will melt. You can easily get rid of your excess fat thanks to the movements you will make using your whole body from your fingertips to your feet.
  • This sport, which gives energy to the body, is a sport that can be adjusted according to your mood for the day.
  1. Do Exercises With Your Body Weight

Although people think of cardio and weight training as two completely separate types of exercise, these methods overlap a lot. Unlike traditional weight training, gymnastic moves (like push-ups, squats, jumping jacks, and sit-ups) force you to lift your body weight. It also gives you access to muscles you can't work with weight training.

Another advantage is that you can practice whenever you want and you don't have to spend money on equipment. In addition to building and toning your body, training with your body weight is perfect for when you don't want to go to the gym or for those who work out at home.

If you don't have a gym membership or just don't want to hit the gym after a long day, remember that there are many effective ways to get your daily workout.

  1. Cycling

The bicycle, which is seen as one of the traditional sports, has been used since childhood for many years, and after reaching a certain age, it starts not to be ridden. However, cycling is a very enjoyable and beneficial activity. Anyone who wants to do sports, explore and enjoy can ride a bike.

  • As with any sport, it helps to strengthen the muscles. It especially works the abdominal, leg and hip muscles.
  • During cycling, hormones such as serotonin, dopamine, and endorphin, which determine our mood, are actively secreted. In this way, the person feels energetic and happy.
  • If you want to lose weight, we recommend that you prefer cycling or walking. Cycling at a speed of 25 to 30 km per hour burns about 850 calories, but a person walking at a speed of 6.5 km per hour can only burn 350 calories at the same time.
  • If you want to avoid injury and exercise without putting too much strain on your joints, cycling is the activity you are looking for! Since body weight is not carried, fitness, etc. It is a much less vigorous exercise than sports.
  • Especially if there is a working life spent at the desk for a long time, posture disorders may occur in the person. Cycling has the effect of correcting posture. While riding a bike, one has to make many balances without even realizing it.
  1. Running

And we have come to the exercise that should be in the life of everyone who wants to be fit and desires a regular life; running. Running is of great importance in order to lead a healthy life and have a long life. Knowing the importance and benefits of this can encourage more individual jogging. So, what are the benefits of running?

  • It strengthens the bones
  • When you start running, your heart starts pumping more blood and pushing blood through your body faster. Your respiratory system works harder and you mentally prepare yourself for intense exercises.
  • Running is one of the most effective cardio exercises known. That's why the most obvious of the benefits of running may be burning calories. Moreover, your body continues to burn calories not only during the run but also after it.
  • The most important item among the benefits of running is that it reduces the risk of heart disease. When you run, your heart grows and becomes stronger. While you are resting in your bed, you can reduce your heart rate, which beats an average of 75 times a minute, to 55 thanks to regular jogging.
  • Studies show that people who take the time to exercise regularly are more productive and energetic at work than those who are less active.
  • Cardiovascular exercises can generate new brain cells and improve overall brain performance. A strenuous run increases levels of brain-derived protein in the body; It helps decision-making, better thinking, and learning.