Suggestion of quick “Short
Duration Workout”
“Paleolithic workouts”: This kind of workout is
the mixture of aerobic and anaerobic workouts, but surly short and simple,
intensity level can be increased according to person’s fitness level. One
should avoid overtraining when performing, Paleo Workouts, because it’s not the
same workout circuit every day, will not put strain or sprain on any joint and
body part.
“Fitness Fusion Workout” is a combination of
different workout forms like Core strength, muscular strength, body balance,
speed, agility, endurance and more. It is a combination of various activities
like Yoga, Extreme Body stretch, Pilates, Spinning, Circuit Training, Boot
Camp, Zumba, Body Weight Training, High Intensity Cardio, Kick boxing, Fun n
Run, Step / floor Aerobics and anaerobic.
“Hit n Fit (High
Intensity Training) / Functional Training”: Hit n Fit workout is an effective way to be fit
with challenges to practitioners. But anyone can do it with slight
modification. It is a fitness program that combines a wide variety of weight
resistance training and functional movements. It includes lot of Body weight
Training, free hand exercises like Pushups, pull-ups, squats, weightlifting,
high Jumps, gymnastics, running, rowing amongst few others.
“Power Yoga”: The best possible way
to increase strengthening, flexibility and lubrication in the muscles and body.
It is an extreme stretching routine, to increase the level of flexibility and
tone up the muscle which enhances the coordination in muscles, (one of the main
concepts of fitness). An incorporation of yoga dynamic stretching and static
Stretching routines to stretch the specific area which are little less flexible
go to extreme level for pelvic and hamstring regions.
“Pilates Workout”: is a body conditioning
routine that helps in building flexibility, endurance in the legs, abdominal,
hips, muscle strength, arms and back. It puts highlight on breathing, spinal, developing a strong core or centre, improving coordination, balance and pelvic
alignment. Pilates' system allows for diverse workout to be modified. Intensity
can be increased over time as the body conditions and adapts to the exercises
Note: For High intensity
“Short Duration Workout” of exercise, the best warm-up is spot run, which is
proven the most safe warm-up and exercise, and lot of dynamics stretching routines one
can easily perform in their homes for 5 minutes followed by the quick 12-15
minute session.
Guidelines for length of
time spent in cool-down
A
rule of thumb for mid-range aerobic intensity (not exceeding 75% of maximal
heart rate): For every 10 minutes in target heart rate, add 2 minutes of cool-down activity.
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