Being there for our loved ones and enjoying as many special moments together as we can — that’s what life really is all about. Keeping your body happy and healthy to help you live a longer, fuller life is one of exercise’s biggest benefits. Therefore, it’s great news that research published in 2012, which studied more than 650,000 people, found that 150 minutes of moderate exercise (or about half hour five days a week) increases your life span by 3.4 years. (14)
Begin with a free weight in your right hand. Rest your left hand and bent left leg on the exercise bench. Your left hand should be directly under your left shoulder so it supports your body. Bend your right hand while holding the free weight, making sure your back is straight and your torso is almost parallel to the floor. Form a 90-degree angle between your forearm and your upper arm. Keep your head up and your neck straight.
Most gymgoers who are struggling with flabby arms either spend hours on the treadmill or work their biceps day in, day out. What you should focus on are the triceps because this muscle makes up two-thirds of your arm. Train it once or twice per week to lose arm fat and build upper-body strength. Your arms might get bigger, but they'll look leaner and more defined.
Aerobic exercise revs up blood flow to the skin, delivering oxygen and nutrients that improve skin health and even help wounds heal faster. “That’s why when people have injuries, they should get moving as quickly as possible—not only to make sure the muscle doesn’t atrophy, but to make sure there’s good blood flow to the skin,” says Anthony Hackney, an exercise physiologist at the University of North Carolina at Chapel Hill. Train long enough, and you’ll add more blood vessels and tiny capillaries to the skin, too.
While a Bulgarian split squat isn't technically a zero-equipment move, they can still be done pretty much anytime, anywhere. "It activates many muscle groups and can be performed with any lifted surface, like a couch, bench, small table, or even an airport chair," says DiDomenico. The move is a major lower-body burner—you'll feel it in your quads, glutes, inner thighs, hamstrings, and even your calves.
Hold that item with both your hands and lift it over your head. Your arms should be straight, as this is your starting position. Now lower the weight, by taking it behind your back. You need to reach it as low as you can. Make sure that you don’t hurt yourself. Bring up the weight above your head, again. The slower you move your arms, the more toned your arms will get. It is important to keep your upper arms close to your head and ears. Also try to practice this exercise in front of the mirror if you can, it will help you improve the style. You need to do 3 sets of 20 reps, which means you will move the item 60 items above your head. After every set you can take a rest of one minute. Increasing the weight or time after every week will help you to tone your muscles, effectively.
HOW TO DO IT: Place your left foot on a stable low box or step (even a sturdy phone book will work). Hold your right arm forward. Quickly alternate which foot is on the box and which is on the ground from side to side. Stay on the balls of your feet throughout the movement. Perform the move at a slower, more controlled tempo at first, focusing on nice, clean exchanges of your hands and feet, and gradually increase your speed over time.
Plyometrics are high-intensity bodyweight exercises that improve power, speed and physical performance. Think of burpees, jumping jacks, plank jacks and box jumps. These movements engage the whole body and raise your heart rate, sending your metabolism into overdrive. During a typical workout, your muscles are stretched and then contracted quickly to produce explosive force.
Emerging research suggests that it doesn’t take much movement to get the benefits. “We’ve been interested in the question of, How low can you go?” says Martin Gibala, an exercise physiologist at McMaster University in Ontario. He wanted to test how effective a 10-minute workout could be, compared to the typical 50-minute bout. The micro-workout he devised consists of three exhausting 20-second intervals of all-out, hard-as-you-can exercise, followed by brief recoveries. In a three-month study, he pitted the short workout against the standard one to see which was better. To his amazement, the workouts resulted in identical improvements in heart function and blood-sugar control, even though one workout was five times longer than the other. “If you’re willing and able to push hard, you can get away with surprisingly little exercise,” Gibala says. (For more on the 1-minute workout read this.)
Get down on all fours with your knees placed directly below your hips and palms placed directly below your shoulders. Now, raise your right arm forward and stretch your left leg backward at the same time. Create a tension in your back by flexing your foot. Hold the position for a few seconds and then come back to the starting position. Repeat the same using your left arm and right leg. Repeat 15 to 20 times on both sides.