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5 Workout Infographics For You To Exercise At Home On Weekdays

5 Workout Infographics For You To Exercise At Home On Weekdays

Hit the gym or crash on the couch? Don’t make the wrong decision, no matter how busy you are. It’s a hard choice after a hectic day in the office, but even the busiest people can find time to exercise every single day of the week.

With these five infographics, you can learn some simple workouts which help you to tone a variety of muscle groups without gym equipment. That means you can work out every day of the week for free in the comfort of your own home.

Whether you are trying to lose that winter puppy fat in time for summer, or you just want to maintain your general fitness, exercise during the week is vital for your health.

Regular exercise improves cardiovascular health, reduces fat, prevents depression and generally contributes toward self esteem and well being.

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The most common excuse people make for not exercising regularly is that they don’t have enough time. That’s why we’ve compiled these five simple infographics, with quick workouts that can be done anywhere anytime.

The workouts start off nice and easy but they get progressively harder. You’ll find them easier the more you do them, so don’t be afraid to up the ante if you’re not getting results. There’s one for each day of the week, which means there’s no excuse not to keep fit everyday!

Monday: 7 Minute Workout

You don’t need to sweat it for hours to be healthy. Studies show that as little as half an hour of intermittent high-intensity exercise per week can significantly reduce blood levels, which is particularly good news for people with type 2 diabetes.

Some of these exercises are pretty intense, but you only need to do them for 30 seconds each. The trick to this workout is not resting in-between exercises, go full power for the whole seven minutes.

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5 Workout Infographics 1

    Tuesday: 20 Minute Cardio and Strength Training

    Time to step it up a notch. Today’s workout is longer but less intense. This carefully tailored combination of cardio and strength training will get your heart pumping and your blood flowing in no time at all.

    The whole set takes ten minutes and you need to do it twice. It’s fine to take a breather between sets if you need to.

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    5 Workout Infographics 2

      Wednesday: Body weight Workout

      Who needs expensive weights when you can get great results with body-weight exercises? Calves, thighs, glutes, core and triceps will all feel the burn after this midweek session.

      Forget the gym; you can do all these exercises in your living room after work. This ones a long one, so put half an hour aside for it.

      5 Workout Infographics 3

        Thursday: Plankathon

        Time to punish those abs. Thursday is core day; are you ready for the plankathon? This is another high intensity workout. You need about 10 minutes to get through 2 rounds of the 12 exercises. Each exercise requires 30 seconds of intense exertion followed by a maximum of 10 seconds rest before the next one.

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        You should warm down by stretching after completing the work out, as your torso should be pretty tender when you’ve finished. This is guaranteed to get your abs burning and your stomach looking great in time for summer.

        5 Workout Infographics 4

          Friday: Quad Crush

          Finish off the week with a quick workout to target your quadriceps. Two of these exercises will massively increase your thigh strength while the push ups will work your pectorals and arms.

          This workout is also all about high intensity in a short time. Just go at it as hard as you can for 10 minutes. The more rounds of the 3 exercises you can complete, the better. If you’re finding it too easy then try holding a medium weight dumbbell or kettlebell in front of your chest during the wall sits.

          5 Workout Infographics 5

            Featured photo credit: Planche by Jonathanfv via commons.wikimedia.org

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            Last Updated on August 12, 2019

            12 Best Foods That Improve Memory and Brain Health

            12 Best Foods That Improve Memory and Brain Health

            Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

            But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

            I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

            Here are 12 best brain foods that improve memory and brain power:

            1. Nuts

            The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

            Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

            Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

            Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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            2. Blueberries

            Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

            When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

            3. Tomatoes

            Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

            4. Broccoli

            While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

            Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

            Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

            5. Foods Rich in Essential Fatty Acids

            Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

            The body does not naturally produce essential fatty acids so we must get them in our diet.

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            Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

            6. Soy

            Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

            Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

            Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

            7. Dark Chocolate

            When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

            Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

            8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

            Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

            B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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            Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

            Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

            To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

            9. Foods Rich in Zinc

            Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

            Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

            Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

            10. Gingko Biloba

            This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

            It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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            However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

            11. Green and Black Tea

            Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

            Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

            Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

            12. Sage and Rosemary

            Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

            Try to enjoy these savory herbs in your favorite dishes.

            When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

            More About Boosting Brain Power

            Featured photo credit: Pexels via pexels.com

            Reference

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