6 Great Living Room Exercises

No gym membership? No problem! Many people think they can’t get in shape without a gym membership. Really there are tons of options for these types of people. You can get a good workout in in your living rooms every day without spending a dime. Here are some exercises.

Burpees
burpeesBurpees are when you jump, squat down, then extend to push up position, then go back up in the reverse order. That is one burpee. Burpees are a great cardio exercise that can be done next to your bed, in your living room, and anywhere you have 20 square feet.

Pushups
The most classic body weight exercise around, the push up. This can be done in a number of ways, but of course the sit up is when you lay on your stomach and push yourself up while keeping your body straight. For enhanced difficulty, raise your feet by putting them of a chair or sofa, and continue doing pushups in this manner. Also, if you have a dumbbell or weight readily available, you can always place it on your back and continue in this manner. The pushup will work your arms and pectorals (chest) and is a great replacement if you don’t have a barbell bench available.

Sit-ups
Sit-ups are the go to abdomen workout throughout the whole world. Many people do them wrong though. A sit –up is when your feet are flat on the ground and your legs are bent. You then use your upper body, and only your upper body, to bring yourself all the way up. Your upper body should be vertical. When you don’t come all the way up and use your legs to help you , this is considered a crunch.

Bridge Sit-ups
bridgesitupThis is a great rendition of the sit-up. Lay flat on your back, then bring your legs up so your knees touch your chest. Then shoot your hips up and extend your legs. For a moment your back will be supporting your weight until you bring your legs down.

 

Squats
For a full leg workout, do squats. Squats are when you drop your butt to the floor like you are sitting on a chair, then come back up again. Get in front of a mirror and check your form as well. Do as many as you can every day and your legs will get super strong. Some people think you need to get under tons of weight to do squats, but really we can all do them in the convenience of our own homes.

Mountain Climbers
mountainclimbingThese are another great leg builder. For mountain climbers, you’ll want to get in push up position, then jump one leg up to where your hand is. Alternate left and right like your climbing a mountain. Do this a couple hundred times and you’ll surely burn enough calories.

So there you have it. Use these six exercises to whip yourself in shape. Trust us, a gym membership is great, but using these to get you in shape will introduce self-discipline and resourcefulness into your life.

5 Workout Myths Debunked

workout myth2Every day there are thousands of people who work hard at the gym in order to improve upon their heath and to build muscle. Unfortunately however there are a number of myths which surround workouts and people need to be aware of which statements prove to be facts and which ones prove to be myths.

Working out can prove to be beneficial to the body and it can also prove to be a lot of fun. However, this only holds true in case a workout is done properly. Myths surrounding workouts should always be debunked and the facts known.

Here are some of the most common myths that you may come to hear about workouts. Make sure that you do not fall prey to any of them.

  • Crunches and ab machines can help get rid of fat on the belly

workout myth1Crunches or working out an ab machine can prove to be great in strengthening the muscles of the area. However, these exercises do nothing to burn fat and belly fat will remain despite their proper use. Unwanted fat can be burnt off by including strength training and cardiovascular workouts.

  • Muscle soreness after exercise is caused due to the buildup of lactic acid

The soreness that is experienced in the muscles post workouts is not due to buildup of lactic acid, but is rather due to the tearing of the muscle tissue and inflammation being caused at the area of the tear. While this may sound to be alarming, one must remember that the tearing and healing of muscles is important for the buildup of mass of tissue and also in building up strength.

  • Working out builds muscle and does not really help lose weight

While it is true that working out will not lead to an immediate loss in weight, in the long run, it does prove to help. However, since many people do not see the initial loss in weight, they tend to give up on workouts. Research studies have shown that exercise, when combined with the right type of diet, can prove to be one of the most effective ways in helping individuals lose weight.

  • Starting to exercise at an elderly age can prove to be dangerous

Contrary to what many people believe, it is never too late to start off with a healthy exercise regime, no matter whether you’re young or old. What is important is to follow a suitable routine and to always be cautious and aware while sticking to it. Studies have shown that elderly people who take up exercising are less prone to diseases and infections and outlive other similar aged people who don’t.

  • Pain must be experienced or a workout is not effective

While a number of people believe this statement, it cannot be any further away from the truth. While some amount of discomfort may be allowed, no consistent or significant level of pain should be tolerated during daily workouts. Experts have always recommended exercising smarter and not harder.

Who Are The Most Stressed Americans According to American Psychological Association’s Survey

stress1We all are the victims of stress. Sometimes in our lives, we feel distress because we are unable to manage the things that we have to face in life. American Psychological Association has recently published a survey report of 2014 title “Stress in America”. This survey identified the most stressed individuals of the society according to their lifestyle and diet standards.

This year’s report has seen a decline in average stress levels. In the 10-point scale, there was a decrease from 6.2 to 4.9; the former value was taken in 2007. In the scale, 1 means little or no stress while 10 shows great stress. In the recent report, individuals in whom levels of stress had not been improved are:

  • Women
  • People with low incomes
  • Parents
  • Young adults

In the whole United States, money is found to be the top source of stress and then comes family responsibilities and health issues.

Women take more Stress than Men:

During the survey, woman reported to be more stressed than men. They also said that they experience stress symptoms and usually go for an unhealthy ways to manage stress. The recent report showed that the gap between stress levels of men and women has been increased and women are not getting anywhere better in managing the stress. On average, stress level reported by women was 5.2 while in men the number was 4.5.

Stress in Younger Generation:

The latest stress report showed connection between age and stress. When all the generations were compared it was found that generation X and millennials took much stress and found difficulties in stress management. They reported to feel isolated even though they have many good personal relationships. The average stress score Millennials reported was 5.5 out of 10 while Gen Xers reported 5.4.

Parents are more Stressed Than Others

Parents who have children of age 18 and less are found to be more stressed than other Americans. These parents reported that their stress is affecting their health physically as well as mentally. The average stress level in parents was 5.7 while in non parents it was 4.7. Parents also reported that their stress levels have been increased from the past. According to them, they are not doing well in managing stress. They cited that money, housing costs, and family responsibilities are the major stressor in them.

What is the stress level across the country?

When the regions of East, West, Midwest and South were calculated for the stress levels, similar results were seen no matter where the individual lives. The major stressor was money then work and then economy.

Stress affects the health of a person adversely. Adapting some simple things in life can help to reduce the stress like exercise, sharing trouble with family and friends, yoga, daily walks, flexible time schedule and many other similar habits. Continuous stress damages internal body environment and it is necessary that you must seek help if you are unable to deal with the daily stress on your own because you can only live good when you are healthy.

Reference:

APA – Snapshot