It is a very common practice to sign up for a gym membership. You get excited about going to transform your physique, or build some muscle with the gym equipment. The gym is not cut out for everyone, though, and it’s a sad reality that people keep their membership without setting foot in the gym for months. 

If you want to build muscle and maintain strength, you do not need access to a gym or health club. All you need is a little creativity and a few pieces of equipment, in some instances, to get an effective workout that yields similar benefits you would get from training in a gym. 

Use Resistance Bands

An entire weight rack can take up quite a bit of space and it isn’t easy to travel with, either. Not to mention, weights can be intense and intimidating for seniors or people who are new to strength training. Resistance bands, or exercise loops, are a great alternative because they are portable, inexpensive, and have different amounts of tension. Some resistance bands have handles or Velcro closures so that you can easily remove them. When you use resistance bands, your muscles have to work against the band’s tension during the exercises. The more you pull the band from its original shape, the harder your muscles have to work. 

Try Pilates

You do not have to join a Pilates studio in order to engage in this exercise system. Mat Pilates focuses on enhancing core strength, controlling breathing, and increasing spinal mobility. You only need a mat or comfortable rug and a few optional props for an excellent home workout. In one meta-analysis, older adults who did Pilates experienced better balance, flexibility, and lower limb strength. If you do not know where to start, there are many Pilates programs available online that range from beginner to expert skill levels. 

Do Bodyweight Exercises

Believe it or not, you can build muscle and strength just by doing exercises that use your body’s own weight as resistance. Lunges, planks, push-ups, squats, and more are bodyweight movements that do not require equipment or a lot of space. One possible downside of bodyweight exercise is that you cannot increase the weight over time. If you want to build muscle, you have to regularly challenge yourself as the body gets stronger, a process called progressive overload. To do that with bodyweight exercises, you can add more reps to your sets, shorten the rest time between sets, and find more advanced movements. 

Go To The Park

Some parks have outdoor exercise equipment, and some playgrounds have pull-up bars. These are accessible, free, and provide you with the opportunity to do different exercises than you could at home. One study found that older adults who used outdoor exercise equipment twice weekly for two months showed improvements in strength and overall fitness. Outdoor exercise machines typically require a person to use their own bodyweight as resistance. If you don’t have access to one of these parks, you can get creative with your workouts at a regular playground. Hang from the monkey bars to enhance grip strength, or do push-ups with your feet in a swing to enhance core strength and balance. 

Use Household Items

You just need a little creativity and the right perspective to turn your home into a gym. Look for opportunities to add weighted items to your bodyweight exercises. After all, 10 pounds is 10 pounds, be it in the form of a dumbbell or jug of laundry detergent. Hold a bag of dog food or kitty litter at your chest when you do squats. You can use magazines or frisbees on the carpet to mimic sliders, which you put on your hands or feet. You don’t need a stair climber machine if you have stairs at home! As long as you are creative, you can accomplish a lot with things you have in your home.

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Welcome to our upper body strength workout! Today, we’ll target your arms, shoulders, chest, and back. Grab your dumbbells, and let’s get started!

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This Full Body workout will have you workout out all of your muscles in one session. Try to implement this workout 2-3 times a week!

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Be sure to warm up before jumping into the workouts as they can optimize your workouts. The good thing about core exercises are that you don’t need to go the gym for these workouts.

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Working on your core can help improve posture and stabilize your muscles. Follow along with Maria and enjoy!

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Avoid locking your elbows, check your posture, and don’t forget to breathe.

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Today, we’re tackling lower body! This time we will use our own body’s weight to build up strength. We’ll have Maria following along with you on this workout. You got this!

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Today, we’re tackling lower body! Lower body workouts can build strength, burn calories, and reduce risk of injuries. We’ll have Maria following along with you on this workout. You got this!

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It’s a very common occurrence to find yourself in a workout class or plan that just isn’t a good fit. Maybe dance cardio started out as an interest, but it proved your lack of rhythm after a couple classes. Yoga seemed like a good idea, but you require something more fast-paced. The reality is that finding a workout that suits your personality can be a challenge, but it isn’t impossible. 

You don’t always have to remain in your comfort zone. In fact, a lot of good comes from stepping outside your comfort zone, but you want to feel like your best and most confident self. To help you feel your best while working out, health experts recommend choosing workouts that best suit your personality. Some people gel more with Zumba, while others prefer high-intensity interval training (HIIT). Consider the following at-home workouts based on your personality and let us know if they work for you in the comments below. 

HIIT Workouts For Busy Bees

Pressed for time? There’s no better workout routine than a HIIT workout. Not only are HIIT workouts efficient, but they also get you sweating in no time. High-intensity training can help boost your cardiovascular and muscular strength simultaneously. You tend to do a series of exercises back-to-back without much rest. That means an efficient workout may only take 20 minutes out of your day!

Stretch Classes For Architects 

Yes, we are referring to people who design buildings. Architects are intentional in how they visualize space, so this personality type tends to be intentional with their time and effort. If you plan your day around the sunrise and sunset and recognize that everything has a purpose, then a solid stretching class is highly beneficial for you. While stretching helps to improve flexibility, it is also a highly restorative form of exercise that exhibits several mind-body benefits. 

Strength Classes For Go-Getters

Are you the type of person who doesn’t take no for an answer? If that describes you, then strength classes are right up your alley. Strength training requires a little grit in order to make it through all the reps and sets. A weighted strength training class is no easy feat, especially if there isn’t a lot of time between each exercise. That’s why people who engage in strength training tend to be resilient, calculated, and understand that time will reveal the results you seek. If this describes you, then invest in some dumbbells or resistance bands so you can build on your success as you progress through the workouts.

Flow Classes Are For Peacemakers

What is a peacemaker, exactly? This type of person tends to be empathic and in tune with the energy that surrounds them. This person, quite literally, keeps the peace between friends and family. In order to invite peace into your own life, exercise enthusiasts recommend simple yoga flows that require you to follow your breath. This helps replenish your own energy, especially if you are a drama referee in life. There are many restorative yoga poses and flows that you can do almost anywhere. 

Hiking For People With High Levels Of Openness

We know that hiking isn’t an at-home workout, but it’s often good to get out of the house. Hiking is great for people who seek out adventure and embrace new challenges. Because hiking is ever-changing, each trail is always uncharted territory. This is why hiking is an excellent way to burn calories and increase strength for open personality types. A 2019 study found that people who hiked for two hours a week reported an increase in mental and physical health. Even if you take short walks around your neighborhood, you can help improve blood sugar and blood pressure. 

Home Calisthenics For The Logician

Logicians are proud of their creativity and individuality, wondering a great deal and pushing boundaries. One of the great things about being open-minded and enthusiastic is that you enjoy trying new things. That doesn’t mean you are big into showing off, which makes home calisthenics an excellent training regimen. These exercises enable you to experiment with bodyweight movements, so you can develop strength without doing so in the public eye of the gym. Switch up the movements constantly to target all of your major muscle groups.

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For most people, the New Year represents a fresh new start, a chance to hit the reset button. Leaving 2020 in the past is something that people can’t wait to do. This year turned every person’s world upside down and we had to learn, adapt, and transform as a result. We are now evolved and ready for what the future brings. Even though 2021 is just around the corner, we know that we have a long road ahead of us, and there is still room for growth. 

If we can take away one positive aspect from 2020, it’s that people made a larger investment in health and wellness. Hopefully, society continues to become healthier and cares for overall well-being. With this new interest in health, experts predict a new batch of health trends for 2021. Some trends are brand new for the upcoming year and some continue to evolve from where they started this year. Keep reading to find out what health trends you can expect in 2021.

Gut Health

There is a direct link between a healthier gut and a strong immune system, but a healthy microbiome benefits the entire body. People are all about probiotics, including kombucha, fermented foods, kefir, and miso, all of which work to increase the presence of beneficial gut bacteria. As we enter 2021, health experts predict that people will continue to learn more about how different foods affect their gut. In addition to probiotic consumption, health enthusiasts must also consume prebiotics, which feed probiotics. Get some prebiotics by eating foods like sunchokes, walnuts, asparagus, and garlic.

At-Home Workouts

It’s going to take a while before gyms re-open their doors, but this all depends on where you live. Nevertheless, many people discovered how easy and affordable it is to workout at home. Not to mention, engaging with online videos is often more fun for people and it’s like having a personal trainer without forking out the high cost that comes with it. The only negative about this is that people may have a difficult time finding free weights, e-bikes, or other workout equipment because companies are sold out.

The Air Frying Sensation

One of the best things to come out of 2020 was that people started cooking more often. One of the most popular cooking contraptions of 2020, besides the Crockpot or Instant Pot, was the air fryer. According to EatingWell.com, air fryer recipes during 2020 increased by 239%. Air fryers are essentially convection ovens that give food crispy texture without having to cook it in tons of unhealthy oils. Some people are hesitant to buy an air fryer because they take up space, but they are very versatile and affordable. Expect to see more air fryer recipes in 2021. 

More Research On Healing Benefits Of Psychedelics

In 2020, Oregon became the first state to legalize psychedelic mushrooms, but more states plan to follow suit in the wake of the psychedelic renaissance. Many reports find that psychedelic-assisted therapy benefits people with depression, PTSD, and anxiety. The scientific community plans to conduct more studies on the health benefits of psychedelics, and how they may incorporate them into modern medicine. 

Healing The Planet

The quest to keep the planet as healthy as possible is never-ending. When most of the world was under strict lockdown orders, people saw how much the environment benefited. Dolphins appeared back in the canals of Venice, Italy, and air quality improved in busy cities. Natural landscapes flourished, even if it was only temporary. People saw how taking a break from everything helped nature restore itself, making people realize how much everyday life negatively affects the planet. Health experts expect a new wave of environmentalism that puts power back into the hands of nature. 

Bye Bye Inflammation

People want to beat inflammation almost as bad as they want the coronavirus to disappear. Inflammation is at the root of common life-threatening illnesses, and most health websites saw an uptick in anti-inflammatory content. While inflammation is a natural response to help protect the body from injuries or foreign invaders, chronic inflammation damages the body over time. Heart disease, arthritis, and cancer are common inflammatory conditions. Turn to inflammation fighting foods like leafy greens, avocados, berries, nuts, seeds, healthy fats, legumes, and citrus fruits. 

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