How to Stay Fit When You Can't Get to the Gym: Cardio and Stretching

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How to Stay Fit When You Can't Get to the Gym: Cardio and Stretching

As we have now witnessed in 2020, going to the gym can be a luxury. It is always good to be prepared for moments when going to the gym is not a possibility. Regardless if you can make it into the gym or not, there are still a number of different exercises you can still do right from the comfort of your own home. In this series, we are going to discuss exercises that focus on each muscle group using simple equipment and many others that don’t require any equipment at all.

As we have now witnessed in 2020, going to the gym can be a luxury. It is always good to be prepared for moments when going to the gym is not a possibility. Regardless if you can make it into the gym or not, there are still a number of different exercises you can still do right from the comfort of your own home. In this series, we are going to discuss exercises that focus on each muscle group using simple equipment and many others that don’t require any equipment at all.

As we have now witnessed in 2020, going to the gym can be a luxury. It is always good to be prepared for moments when going to the gym is not a possibility. Regardless if you can make it into the gym or not, there are still a number of different exercises you can still do right from the comfort of your own home. In this series, we are going to discuss exercises that focus on each muscle group using simple equipment and many others that don’t require any equipment at all.

STAYING FIT DOES NOT REQUIRE TONS OF EQUIPMENT

Some of the best exercises do not require the fancy equipment that you find at gyms. Here are just a few tried and true exercises that can be done with no equipment whatsoever:

Cardio Exercises 

These exercises include running, jogging, walking, cycling, swimming, and more. Cardio exercises have a number of health benefits including improved cardiovascular health (heart health), an improved lung capacity, which helps improve stamina and endurance, as well as a great way to burn calories and burn fat. Doing these exercises will help you with every other workout you do. Too often, people just run out of energy during a workout because they don’t have the stamina to finish. Doing cardio exercises frequently will help eliminate that issue.

In a time when you can’t get to the gym a simple jog through the neighborhood or local park would be the perfect way to get your heart pumping and get you off the couch. If jogging is something you have to build up to, even a brisk walk is something that will benefit you. Think in terms of weights in the gym. Just because you bench 135 lbs. and another guy benches 250 lbs., doesn’t mean it’s not worth benching anymore. Your 135 lbs. bench is a lot better than the guy sitting on a couch doing nothing. Plus you can build up, just like with cardio. You can increase the distance and pace over time.

One great cardio exercise is stair or hill climbing. If you have access to a public space that has a large number of stairs or a large hill, this is the perfect activity for you. This is an incredibly intense workout that will burn a massive amount of calories. If you have any pre-existing health problems like asthma, heart issues, or knee issues you might want to take this very slow or possibly consider another exercise entirely; however, there aren’t many exercises that are this simple yet will burn this many calories like this one. 

Stretch and Relieve Tension in Your Muscles After Your Cardio is Finished 

To avoid soreness, stiffness, and even injury it’s important to stretch before and after exercising. Make sure to focus on the muscles that you used the most. Most cardio exercises involve mainly your legs so it’s important to stretch your quads, hamstrings, calves, and glutes. For even more effective stretches you can use resistance bands like the REX bands in multiple ways. Like in the picture above, you could place them just above your knees while laying on your side and try to stretch your legs as wide apart as you can, similar to a hip abduction machine. This will work your hip abductors and your inner thighs. 

In addition to stretching, it’s also beneficial to use muscle rollers to alleviate tense muscles. The TrigStick is perfect for rolling on your calves, hamstrings, and quads after a long run. For those extremely tense muscles, use the Revive Massage Roller by placing it on the ground and by putting your body weight on the roller like the image below.

Hopefully, this article gave you some insight into the importance of cardio and stretching and the best ways to do so when you cannot go to the gym. Take a look at our other informative articles and stay tuned for more posts from this series as we dive into other important muscle groups.

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