cardiosports

Recent Posts

The Organizing Committee of the 7th TAFISA World Sports Games for All 2021

The Organizing Committee of the 7th TAFISA World Sports Games for All 2021  

Read More

7th TAFISA World Sport for All Games 1-7 October, Lisbon 2020, Portugal

7th TAFISA World Sport for All Games 1-7 October, Lisbon 2020, Portugal     https://www.tafisalisbon.com/en/21      

Read More

IHFA INTERNATIONAL HEALTH AND FITNESS ASSOCIATION

  INTRODUCTION IHFA INTERNATIONAL HEALTH AND FITNESS ASSOCIATION IS A LEADING ACADEMIC ORGANIZATION TO PROVIDING QUALITY EDUCATION AND TRAINING PROGRAMS ON HEALTH ...

Read More

Is HIIT For Everyone?

Is HIIT For Everyone?   HIIT is everywhere, or so it seems. But, is this trendy training method suitable for all of your ...

Read More

Interval Training Workouts Build Speed and Endurance

Interval training has been used by athletes for years to build fitness. Interval training combines short, high-intensity bursts of speed, with ...

Read More

Fit female doing intense core workout in gym. Young muscular woman doing core exercise on fitness mat in health club.

High-Intensity Interval Training

High-Intensity Interval Training The popularity of high intensity interval training is on the rise. High intensity interval training sessions are commonly ...

Read More

High-intensity interval training for health benefits and care of cardiac diseases - The key to an efficient exercise protocol

High-intensity interval training for health benefits and care of cardiac diseases - The key to an efficient exercise protocol     Abstract Aerobic capacity, ...

Read More


tafisa

IACHS is an official member of TAFISA in the international level


Simple Cardio Workout You Can Do At Home

Simple Cardio Workout You Can Do At Home

 

 

When you think of doing cardio at home, you might think of running on a treadmill. And while this is one way to do at-home cardio, you can still do effective aerobic exercise with no running involved.

This at-home cardio workout is designed to get your heart pumping while also strengthening your entire body. It includes basic cardio exercises along with strength movements to work triceps, chest, shoulders and legs. You should finish it feeling sweaty and satisfied with your workout!

This workout uses a skipping rope, but if you don’t have one you can do air skipping instead. You will also need enough space on the floor or ground for an exercise mat or towel.

Doing cardio is great for your heart health, your mood and brain function, and it strengthens your immune system. Most cardio movements require little equipment, so it’s perfect for working out at home

Try this cardio workout at home

Give this cardio workout a go next time you’re wanting to get sweaty at home. But before you get cracking with your workout, remember to warm up with some dynamic stretching or walking.

Jump Rope – 30 reps

Standing on the balls of your feet, hold one skipping rope handle in your right hand and the other in your left. Step your feet in front of the skipping rope to begin. Swing the rope upwards and over your head through small rotations in the wrist. As the rope is about to touch the floor, quickly jump upwards to allow it to swing under your feet and behind your body. Repeat for 30 reps.

Tuck Jumps – 15 reps

  1. Plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between 45 and 90 degrees of your hips.
  2. Propel your body upwards into the air and tuck in both your elbows and knees. Extend both your legs and arms to land in squat position. When landing, ensure that you maintain ‘soft’ knees to prevent injury. Repeat for 15 repetitions.

Jump Rope – 30 reps

Standing on the balls of your feet, hold one skipping rope handle in your right hand and the other in your left. Step your feet in front of the skipping rope to begin. Swing the rope upwards and over your head through small rotations in the wrist. As the rope is about to touch the floor, quickly jump upwards to allow it to swing under your feet and behind your body. Repeat for 30 reps.

Bodyweight Sumo Squats – 15 reps

  1. Plant both feet on the floor further than shoulder-width apart. Point both feet slightly outward. This is your starting position.
  2. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within 45-90 degrees of your hips.
  3. Exhale. Push through your heels and extend your legs to return to the starting position. Repeat for 15 repetitions.

Jump Rope – 30 reps

Standing on the balls of your feet, hold one skipping rope handle in your right hand and the other in your left. Step your feet in front of the skipping rope to begin. Swing the rope upwards and over your head through small rotations in the wrist. As the rope is about to touch the floor, quickly jump upwards to allow it to swing under your feet and behind your body. Repeat for 30 reps.

Jump Lunges – 30 reps

  1. Plant both feet on the floor shoulder-width apart. This is your starting position.
  2. Bend your knees slightly and propel your body up into the air. Land in a split stance with your left foot forward and your right leg back, ensuring that your feet remain shoulder-width apart. Immediately bend both knees to approximately 90-degrees. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.
  3. Extend both knees and propel your body up into the air. Land in a split stance with your right foot forward and your left leg back, once again, ensuring that your feet remain shoulder-width apart. Immediately bend both knees to approximately 90-degrees.
  4. Extend both knees to propel your body up into the air. Land in a split stance with your left leg forward and right leg back. Continue alternating between left and right for 30 repetitions before returning to the starting position.

Jump Rope – 30 reps

Standing on the balls of your feet, hold one skipping rope handle in your right hand and the other in your left. Step your feet in front of the skipping rope to begin. Swing the rope upwards and over your head through small rotations in the wrist. As the rope is about to touch the floor, quickly jump upwards to allow it to swing under your feet and behind your body. Repeat for 30 reps.

Drop Push Ups – 15 reps

  1. Plant both feet on the mat shoulder-width apart. This is your starting position.
  2. Inhale. Bend at both the hips and knees to place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position and your knees remain in line with your toes.
  3. Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
  4. While maintaining a neutral spine, bend your elbows and lower your torso towards the mat until your arms form two 90-degree angles.
  5. Exhale. Push through your chest and extend your elbows to lift your body back into the starting position.
  6. Jump both of your feet forwards in between your hands, once again, ensuring that your feet remain shoulder-width apart.
  7. Push through your heels and extend your legs to return to the starting position. Repeat for 15 repetitions.

Jump Rope – 30 reps

Standing on the balls of your feet, hold one skipping rope handle in your right hand and the other in your left. Step your feet in front of the skipping rope to begin. Swing the rope upwards and over your head through small rotations in the wrist. As the rope is about to touch the floor, quickly jump upwards to allow it to swing under your feet and behind your body. Repeat for 30 reps.

Commandos – 24 reps

  1. Start by placing your forearms (wrist to elbow) on a yoga mat and extending both of your legs behind you, resting on the balls of your feet. This is your starting position.
  2. Inhale. Exhale. Release your right forearm to place your hand firmly on the mat directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. Ensure that you keep your core activated to prevent your hips from swaying.
  3. Inhale. Release your right hand and lower your forearm to the mat, then release your left hand and lower your forearm to the mat to return to the starting position. Repeat this exercise, starting with your left arm. Continue alternating between right and left for 24 repetitions.

Jump Rope – 30 reps

Standing on the balls of your feet, hold one skipping rope handle in your right hand and the other in your left. Step your feet in front of the skipping rope to begin. Swing the rope upwards and over your head through small rotations in the wrist. As the rope is about to touch the floor, quickly jump upwards to allow it to swing under your feet and behind your body. Repeat for 30 reps.

Tricep Dips – 15 reps

  1. Begin seated on a bench. Place your hands on the edge of the bench under your glutes and directly below your shoulders. Ensure that your fingers are facing forwards. Shift your glutes forwards off the bench. This is your starting position.
  2. Inhale. Bend your elbows to lower your glutes towards the mat, ensuring that your shoulders, elbows and wrists remain in line with one another.
  3. Exhale. Once you have created two 90-degree angles with your arms, push through the heels of your hands and extend your arms to return to the starting position. Avoid using your legs to assist you and always try to maintain an upright position. Repeat for the specified number of repetitions.

Finding the cardio style that’s right for you

There are so many different kinds of at-home cardio that you can choose from, and it’s important to find the style that suits you and your needs. 

If you already do other forms of training, you might find that low-intensity cardio is sufficient for your cardio workouts. Or, if you’re wanting to do some more high-intensity cardio, you might find that HIIT is right for you.

Learning more about cardio will help you make an informed decision to get the most out of your workouts.

 

 

 

4 Powerful Glute Activation Exercises

 

In the workout world at the moment, glute activation seems to be a primary focus for a lot of women.

Have you been wondering what this refers to though and why it feels like so many ladies out there seem to be working on their glutes?! 

Find Out:

In this blog post, learn what glute activation is, why it’s important and some of the best glute activation exercises for women. 

What is glute activation?

Glute activation refers to ‘activating’ (also known as ‘firing up’) the gluteal muscles in an effort to strengthen them. For many individuals, their glutes often remain ‘inactive’ or ‘switched off’. Inactive glutes can mean that the muscles are weak and are not relied on as much as they should be during physical movements.

What are your glutes?

Your glutes — or your gluteal muscles, as they are more formally known — refer to the muscles in your butt. Specifically, there are three major muscles in this area: your gluteus maximus (the main, large muscle that shapes your backside), your gluteus medius and your gluteus minimus (two smaller muscles that assist the gluteus maximus in moving your body).

What causes weak glutes?

While there are many reasons why an individual might have weak glute muscles, one of the main causes is that many of us are living increasingly sedentary lifestyles. Many jobs now involve people sitting down for a big part of their day, or after a long day of work we go home and sit on the couch; this means that the gluteus muscles can become dormant more than they should be. Another reason why someone might have weak glutes could be because of poor form and generally over-relying on other muscles during everyday movements, which contributes further to the muscles remaining inactive. 

For these reasons, even if you perform posterior exercises regularly, there is still a good chance that you might have weak glutes. This is especially true if you have not tried to actively work on activating the muscles in this area. 

Why is glute activation important?

Learning to activate your glutes is important so that you can strengthen them. Strong glute muscles are extremely important as these muscles can have a major impact on your overall body strength; your glutes support your core, help to support a range of exercises and compound movements, as well as help avoid muscle imbalances which can lead to decreased mobility. 

Considering this, it makes sense that under-utilised glutes can contribute to a range of health issues including poor posture, lower back pain, balance issues, lack of strength, muscle pain, and could potentially increase the risk of injury. 

So what can you do to strengthen these muscles?

Best glute activation exercises 

Just as you warm up the rest of your body for a workout, it is important to activate (or ‘fire up’) your glute muscles prior to exercise. This can be as simple as performing a few activation movements prior to going for a run, or before a weights session. 

By performing a warm-up that specifically focuses on activating your glutes, you are helping to create a mind-body connection. This can then transfer into your workout, where your focus will be on ensuring your glute muscles remain engaged throughout each exercise. 

Here are some simple exercises that can be done as part of your warm-up to get your glutes firing and ready for the workout ahead. These exercises provide optimal results by using a resistance band but if you don’t have one, don’t worry — they are still effective exercises to do just with your bodyweight!

Clam Exercise For Glute Activation

Clam — 20 reps

  1. With a resistance band looped around your lower thighs, lay on your right side with your arm extended along the mat and your head relaxed on your arm. Bend both knees and draw them forward slightly to bring your feet in line with your glutes, ensuring that your hips are stacked and that you maintain a small gap between your waist and the floor. This is your starting position.
  2. Inhale. 
  3. Exhale. Keeping your feet together, activate your right glute to elevate your right knee towards the ceiling, ensuring that you maintain the gap between your waist and the floor.
  4. Inhale. Lower your right knee to return to the starting position.
  5. Complete 10 repetitions on the same side before completing the remaining repetitions on the other side.
Crab Walk to Activate Glutes

Crab Walk — 20 reps

  1. With a resistance band looped around your lower thighs, plant both feet on the floor hip-width apart ensuring that your knees remain in line with your toes. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips. This is your starting position.
  2. Inhale. 
  3. Exhale. While maintaining a squat position and keeping your right foot on the floor, step your left foot outwards so that your feet are slightly further than shoulder-width apart.
  4. Inhale. While maintaining a squat position and keeping your left foot on the floor, step your right foot inwards to return to the starting position.
  5. Complete 10 repetitions on the same side before completing the remaining repetitions on the other side.
Donkey Kicks For Glute Muscle Activation

Donkey Kick — 20 reps

  1. With a resistance band looped around your upper thighs, start on all fours on a yoga mat. Ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back.
  2. Inhale. 
  3. Exhale. Keeping your knee bent, release and elevate your right leg until your thigh is in line with your spine, ensuring that your foot remains flexed.
  4. Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
  5. Complete 10 repetitions on the same side, before repeating the remaining repetitions on the other side.
Glute Bridge Exercise

Glute Bridge — 15 reps

  1. With a resistance band looped around your lower thighs, lie flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat. This is your starting position.
  2. Inhale. 
  3. Exhale. Press your heels into the mat, activate your glutes and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders.
  4. Inhale. Lower your pelvis to return to the starting position.
  5. Repeat for 15 repetitions.

Fire up your glutes regularly and you’ll feel the results

Aim to perform these glute activation exercises regularly before you workout — especially when your workout involves your lower body. Add in some glute stretches during cool down after you workout to make the most of your session.

By doing this, as well as regularly foam rolling as a recovery method, you are helping yourself get one step closer towards optimising your results and strengthening one of the biggest and most important muscles in your body!

What other exercises do you like to do to help activate your glutes? Let us know in the comments below!

Leave a Reply