Working from home does not mean that we begin to ignore our fitness. In fact, it is perfectly possible to design a work from home routine that gets you the same health benefits as a gym workout. The best part is that most of these exercises can be done with little more than a pair of dumbbells. To begin with, it is important to judge your present level of fitness. An important indicator of fitness is the body mass index or BMI. BMI is essentially your body weight in kilograms divided by your height in feet squared. This gives an idea of the mass your body carries relative to your height. Higher values of BMI are indicative of greater body fat levels, and hence of poor health. You can calculate your BMI easily using an online BMI calculator. Use this handy BMI calculator by Finserv MARKETS to get an idea of your present BMI and fitness levels.
The workout below is a strength-based routine designed for both men and women. Gone are the days when men were told to lift weights while women were put through endless rounds of cardio. Today it is a universally acknowledged fact that strength training is equally important for both men and women and yields great results for overall health. The workout below is a 3-day complete body workout that needs to be performed on alternate days.
Day 1 Chest and Triceps
Pushups – 3 sets of 10 reps each
Dumbbell Flies – 3 sets of 12 reps each
Pullovers – 3 sets of 12 reps each
Diamond Pushups – 4 sets of 12 reps each
Day 2 Back and Biceps
Bent over rowing – 3 sets of 12 reps each
One-arm rowing – 3 sets of 12 reps each
Bicep curls – 5 sets of 10 reps each
Deadlift with dumbbells – 1 set of 15 reps
Day 3 Legs, Shoulders, and Abs
Squats – 3 sets of 20 reps each
Lunges – 3 sets of 12 reps each
Arnold Presses – 4 sets of 12 reps each
Lateral Raises – 3 sets of 12 reps each
Sit-ups – 3 sets of 25 reps each
Leg raises – 3 sets of 15 reps each
Make sure to give no less than 1 minute and no more than 2 minutes of rest between the sets. Any less than this and your muscles will not get enough time to recover, and any more than this and you risk losing the intensity of the workout.
A good workout is just one part of the equation. You also need to back it up with a good diet and nutrition. Make sure you eat at least 1.6 grams of protein per Kg of body weight and drink plenty of water. At the same time, it is also important to cover yourself from unforeseen medical emergencies by buying good health insurance. A good health insurance plan covers your medical expenses in case you need treatment or hospitalisation. You can compare the best health insurance plans on Finserv MARKETS.
Taking care of your health does not require fancy gym equipment. It does however require commitment and discipline. Make sure you take time out to exercise at least 45 minutes three times a week. Eat a balanced diet with plenty of protein and get good health insurance that covers you in case of health emergencies.