How To Bulk Up 101

The best cardio workouts that you can do at home are the ones that do not require special exercise equipment.  People often think that you need an elliptical machine, treadmill, or stationary bike to get a decent aerobic workout at home.  Oftentimes you will use more energy and burn more calories with body weight exercises.  Here are some low-impact and high-impact exercises for all levels of exercisers, from beginners to advanced.

1. Walking or Running

Most people will agree that walking and running are some of the best cardio exercises at home.  Walking is an excellent way for beginners to start a fitness routine.  If your body is in poor shape, start by walking for 10 minutes everyday.  Gradually increase the time until you are able to walk non-stop for at least half an hour.  You can increase the intensity of your cardio workout at home by jogging or running.

2. Jumping Rope

Jumping rope is a fun way to get a good cardio workout at home.  It’s a challenging, full-body workout that improves balance, coordination and endurance.  Fifteen minutes of jumping rope is often enough to get your heart pumping faster.  Try to jump rope for a total of 30 to 60 minutes, with rest periods every 10 to 15 minutes.

3. Plyometrics

Plyometric exercises consist of explosive movements that require a lot of effort and energy.  Some of the best exercises include jumping jacks, high knees, and squat-thrust jumps.  These high-intensity exercises should be done for 15 to 20 minutes to get the full benefits of a cardio workout.

4. Froggy Jumps

Froggy jumps are similar to jumping jacks.  They will improve your cardiovascular endurance and increase the power of your lower body.  One minute of froggy jumps can be combined with another cardio exercise to add intensity to your workout.

To perform froggy jumps, start by squatting all the way down on the floor.  Put your hands on the floor in front of you.

Push up from the floor in one explosive movement and jump up in the air as high as you can.  Tap your heels together as you jump and raise your hands up or place them behind your head.

Bend your knees when you land to cushion the impact and protect your joints.  Go back to the squat position and prepare to make another jump.  Repeat 10 to 20 times.

How to Begin Cardio Workouts at Home

Everyone knows the importance of cardio exercise for a healthy heart.  The best way to begin a cardio workout at home is to choose an exercise that you enjoy and can do easily.  Most people find that walking is the best aerobic exercise for them.  It does not require special exercise equipment and can be done almost anywhere.

Cardio workouts at home should begin with 5 to 10 minutes of light cardio to warm up and slowly increase your heart rate.  To avoid injury, workout at your own pace.  You should not feel too much discomfort while working out.  You may be able to exercise for only a few minutes initially but if you are consistent with your workout your endurance will slowly increase.

Gradually increase your workout time until you are able to do cardio workouts continually for 30 minutes per session.  As your fitness level improves, try adding more challenging exercises to your cardio workouts at home.

The calf muscles may seem very minor compared to other muscles in the body but they play a very important role.  The calf muscles are used in ankle extension, walking, jumping and running movements.  Well-developed muscles in the calves give your legs a sculpted look.  If you want to have finely shaped calves, there are a number of calf exercises you can do at home.

Importance of Calf Muscles

Calf muscles are important not only for walking and jumping but also for absorbing the impact of your foot fall or landing.  In a way, they work like shock absorbers.  Your calf muscles must be strong and flexible if you want to improve your performance when walking, running, and for many competitive sports.  The muscles in your calves must be stretched and strengthened for maximum performance.  Because of this, calf exercises at home should increase flexibility while building strength.

Considerations

Your calves do a lot of work, whether you’re standing, walking, running, or jumping.  The calf muscles are used to carrying your full body weight and must be subjected to heavier loads and high repetitions if you want to get results.  Thus, calf exercises at home must be done with proper technique and plenty of weight and repetitions if you want your calves to grow.  When working your calves, do at least 15 repetitions for every set.

The following calf exercises can help stimulate muscle growth in your calves.  Be sure to warm up and stretch before doing the exercises.  Remember that the calf muscles are prone to cramps and injuries.

Calf Raise

This calf exercise uses only your own body weight as resistance and is easy to do at home.  To begin this exercise, stand straight with your feet slightly apart.  Keep your abdominal muscles tight.  Slowly rise up on your toes and pause for a moment.  Lower your heels back to the starting position.  Do three sets of 20 repetitions each.

You can increase the resistance by holding dumbbells in each hand at your sides.

As a variation, point your toes slightly inward or outward to target the inner or outer portion of the calf muscle.

Single-leg Raise

The Single-leg Raise is a very challenging calf exercise.  For this exercise, you will need an aerobic step or a stair.  To perform this at-home calf exercise, start by standing with the heel of your right foot hanging off the edge of the step.  Keep your left leg straight and hold your left foot a few inches above the step in front of your body.  Keep your arms straight at your sides.

Raise your right heel as high as you can and hold for a second.  Lower your heel back down so it is hanging over the edge again.  Repeat 10 to 15 times and then work your left leg.

Bent-leg Calf Raise

Bent-leg calf raises are best done while sitting on a bench or calf-raise machine.  If you are using a calf raise machine, slide your knees under the knee pad.  Otherwise, place dumbbells or a weight plate across your lower thighs.  Lift your heels off the ground and pause for a second at the top of the movement.  Lower your heels and repeat.  Do three sets of 15 to 20 reps.