Helping people is so important that I encourage regular workouts whether or not you come to my gym. One group of people often neglected are stay-at-home moms and dads. Staying fit should be a goal. Chasing after a toddler or caring for babies takes lots of energy. When you maintain a regular fitness program, you’ll have the energy to do it. Strength, cardio, balance, and flexibility training are necessary to be your healthiest. Start each session with stretching and warm-ups to prevent injury and end them with cool-down exercises.
Get your cardio when cleaning.
Cardio is a type of training that lends itself to everyday activities. If you’re vacuuming, add lunges to the chore. Do a lunge every step forward or backward. It can make the workout and work more fun. Wash windows with vigor and take the baby for a walk. First, exercise at peak intensity, then slow down to recovery, alternating throughout the walk. That turns an ordinary walk into a HIIT—high intensity interval training—workout. The exercises that go with household chores should include squats and lunges.
Get equipment that doesn’t cost much.
Barbells, dumbbells, and kettlebells can be costly, but resistance bands are inexpensive and effective. You can use resistance bands to build strength and improve muscles on all planes. A jump rope can provide an excellent warm-up and great cardio. If your child is old enough, jump rope with them. Another fun tool for exercise that everyone in the family will enjoy is hula hooping. It builds core muscles, improves cardio, reduces inches around the waist, and improves balance.
Bodyweight circuits are perfect for people with limited space.
You can even create a circuit with bodyweight exercises. With circuit training, you move quickly from one exercise to another without stopping to catch your breath or for a short rest. You can rest shortly between circuits. Start with a minute of butt kicks, then move to jumping jacks to warm up. Move to a minute plank, then switch to push-ups. If you can’t do regular push-ups, do modified knee-bent ones. Do a minute of each. Add a minute of mountain climbers and if you can, a minute of burpees. Rest for a few minutes then start the cycle of exercises again.
- Strength training is vital. You can use resistance bands or bodyweight exercises mentioned previously or use makeshift weights from cans or bottles filled with water or sand and do traditional weightlifting.
- You can include your child in your exercise regimen. Older children can do the workout with you.
- Taking walks with the whole family or taking the children to the zoo or on a nature walk can provide the exercise you need for a day. Riding bikes together can also be another bonding and exercise time.
- You don’t have to do your entire workout at once. You can break up your workout into 10 to 15-minute sessions and do them throughout the day. It could include a 15-minute walk in the morning and 30 minutes of exercise when the baby’s asleep.
For more information, contact us today at Iron Fit San Antonio