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Thursday, October 19, 2017

The Best Ways to Work Out Without a Gym

by Dr. Ahmed Zayed (writer), Egypt, December 01, 2016

Credit: shutterstock.com
Work Out Without a Gym

Health experts have provided a general guideline that underlines the requirements for staying fit.

A common topic among fitness enthusiasts is the type of gym membership they own. They hold their membership status in high esteem and frown upon those who are not subscribed to one. Although there are more than 54 million individuals in possession of at least one gym membership, statistics show that 7 out of 10 of these are never utilized.

For every reason that health advocates use to promote gym utilization, an excuse can be provided to counter them. Excuses such as overcrowded gyms, public shyness, and hectic work schedule are widely used. While gyms are equipped with the necessary amenities to get fit, it is not the only option available. Regardless of the underlying reasons to avoid a gym, individuals are given the freedom to tone their physique through other forms of exercises. Listed below are 10 effective physical workouts that can be done without a gym.

1. Walking
Scientists from the Harvard Medical School have conclusively proven that physical activities such walking can provide substantial health benefits. The report further elaborates that regular walking activities can help to reduce the risk of chronic diseases and poses a significantly lower risk of injury as compared to other activities.

Health experts have provided a general guideline that underlines the requirements for staying fit. The report recommends engaging in at least 30 minutes of exercise per day. This can be easily fulfilled by short walks around the neighborhood or a stroll in the public park.

2. Jogging / Running
For individuals who are in a better physical condition, walking might not offer much of a workout to them. They can simply increase the intensity by starting out with a slow jog and gradually develop into regular runs. As stamina increases and muscle strengthens, individuals are able to cover longer distances. Running routines can also be altered to train different aspects of the body. For instance, running in short bursts will help to increase speed while slow run over long distance trains stamina.

A clear line must be drawn between walking and weight loss. While everyone can participant in walking exercises, they are more suited for individuals who are physically unfit or managing with existing injuries. On the other hand, jogging or running should only be undertaken by individuals who are fitter and free from any physical conditions.

3. Stairs Exercises
To add more variety to the exercise routine, unconventional use of the stairs can prove to be an effective training method. Stairs climbing is an ideal cardio exercise that fully utilizes the whole body. The intensity of this training can be modified as well. Individuals can sprint up flights of stairs with short rest in between landings or climb at a uniform speed to train endurance.

4. Push-ups
One of the most traditional forms of exercise, push-ups is one of the best static exercises available. It effectively trains the triceps, anterior deltoids, and pectoral region. Other parts of the arms also benefit marginally while the abdominal muscles are trained to increase endurance.

5. Sit-ups
Sit-ups are beneficial for any fitness objectives that involve the abdomen. It comprehensively trains the abdominal muscles and has been widely used to eradicate fats around that specific area. Sit-up exercises offer a unique advantage as individuals can carry out more reps without the need to rest. Compared to other muscle groups, the abdominal muscles require a significantly shorter recovery time.

6. Squats

Squats is another static exercise that trains the leg muscles, primarily training the thighs, hips, quadriceps, and hamstrings. It also helps to strengthen ligaments, tendons, and bones. It is important to adopt the right posture for squats as individuals need to maintain their balance throughout the exercise. Individuals can improvise their squats workout by using bottles as weights to increase the intensity.

7. Burpees
Originating as a form of physical fitness test for men enlisting in the army, burpees offer a full body workout that caters to any fitness objectives. It is a popular choice of exercise for CrossFit training and workouts center. The full range of motion involved in each repetition of burpees helps to strengthen the core muscle group while increasing endurance at the same time.

8. Jumping Jacks
A slightly less intense workout comes in the form of jumping jacks. Individuals will experience their limbs being stretched and muscles getting toned. This form of exercise will help to train muscles in the shoulders, calves, thighs, and back muscles.

9. Cycling
Cycling has enjoyed a resurgence in recent times, with more fitness enthusiasts investing in a good bicycle to match their level of interest. Similar to running, cycling helps to train leg muscles but does not exert as much pressure on the joints. The impact levied on the lower joints are significantly lesser and individuals can cover a longer distance in a shorter amount of time.

10. Swimming
Finally, swimming activities have always been a favorite exercise for the majority. The water buoyancy absorbs all the impact and eases the pressure on the joints. This form of exercise is suitable for all ages and is also an ideal activity to help combat the searing heat.

Conclusion
There are many alternatives to achieve a fit physique. While many people must choose to head for the gym, others might prefer to train according to their own schedule and demands. The suggestions above will help these individuals create their unique workout routine. Nonetheless, individuals should always ensure that their exercise schedules train a variety of muscle groups to help their body develop in a uniform manner.

References:
http://www.mensfitness.com/training/workout-routines/5-ways-to-work-out-without-weights
http://europepmc.org/abstract/med/18562968



About the Writer

Dr. Ahmed Zayed Helmy holds Bachelor of Medicine and Surgery. He has completed his degree in 2011 at the University of Alexandria, Egypt. Dr. Ahmed believes in providing knowledgeable information to readers. Other than his passion for writing, currently he is working as a Plastic surgeon at bank el Ahly hospital and is doing his masters at Ain shams University.
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