Combining cardio and strength exercises can to help to meet your fitness goals by incorporating both into your daily routine. Not only can this combination enhance your physical endurance, it also will build muscle strength and improve your physique, giving you more stamina and the confidence to face your day!
Enhancing your core strength need not involve any complex or expensive exercise equipment or gym membership. All you need is an exercise mat and comfortable clothing to work out in.
Bicycle Crunches are a simple yet effective way to get in shape and, as the name implies, is just like riding a bicycle only you will lay on the floor mat to mimic the motion of pedaling a bike. While laying on your back, keep your elbows bent with your hands behind your head. Alternate extending one leg while bringing the other leg in towards your chest. Simultaneously, you will rotate your torso to touch your elbow to the opposite knee. The goal is 3-4 sets of 15 repetitions per side. This can be achieved by gradually increasing the number of repetitions and sets each time you perform this exercise.
This low impact routine targets abdominal muscles improving overall core strength and stability. Our fitness experts make it easy to follow along, so feel free to play the tutorial video each time you perform this simple yet effective routine. Before you know it, you’ll notice a difference in how you feel managing your day to day tasks. Just think how much easier it will be when you have the strength and endurance to go grocery shopping and bring the bags in on your own, mow the lawn or take out the garbage without any help. As we age these simple household chores can become bothersome. If, however, you are in shape they are certain to be a breeze! That eliminates the worry and need to call someone to help and that can facilitate your independence a lot longer! Now, that’s a great feeling!
So, keep going. Our next routine is called Squat Thrusters, and although that name may sound intimidating, fear not. You’ll be mastering this exercise like a pro soon enough. Consistency and gradually building up to the recommended number of repetitions and sets will boost your stamina and confidence even further!
Start with a pair of dumbbells you can comfortably hold in each hand. Eventually you may want to increase the weight but for now use what you can comfortably hold without straining. This routine is designed to build lower body strength along with upper body coordination and endurance. Alternatively, you can substitute common household items for a set of dumbbells which can be readily available and just as easy to use. Depending on how much weight you can handle, you can use bags of rice or beans, rolled up towels tied with twine or rubber bands, water bottles, or a couple of cans of something from your pantry. You can also get creative if you have something on hand you think is suitable for working out and easy to hold. Perhaps you have a large dog who won’t mind if you borrow a couple of his Nylabones for your exercise routine if you promise to give them back!
Once you’ve established what you are using, hold the dumbbells at shoulder height while keeping your elbows tucked in. Lower your torso into a squatting position while raising your hands over your head. As you rise back to a standing position, lower the dumbbells back to the top of your shoulders. The goal for this routine is also 3-4 sets of 15 repetitions, but that is the goal, not necessarily the starting point, so go at your own pace and before you know it, you’ll be squat thrusting like a pro. For added encouragement, you can follow along with our fitness expert video demonstration to ensure that you are in the right position with each repetition.
By incorporating these simple yet effective exercises into your daily fitness regimen, you will begin to reap the benefits of increased energy throughout the day along with better cardiovascular function and improved muscle tone which can foster increased stamina, balance, and overall endurance, no matter where your day takes you!
Whether you are a beginner or a seasoned workout enthusiast, these versatile exercises can greatly improve the way you look and feel at any age! Just remember to start slowly and gradually build up to the recommended level. Consistently practicing these exercises can boost your confidence for an overall better sense of well-being. Getting up in the morning will no longer be a chore with aches and pains when you have the strength to face the day with the assurance you can endure any task or leisure activity with ease!