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workoutathome

5 expert tips to start your online fitness journey

by qalfit June 29, 2020

written by qalfit

With the social distancing and home quarantine in effect, the demand for online fitness classes has spiked across the globe. Gyms and fitness centres have been shut until further notice owing to the pandemic and people are starting to develop a sedentary lifestyle. However, the lockdown need not spell the end of your fitness journey. With online fitness classes and live fitness sessions booming, here are 5 expert tips to start your online fitness journey.

Read more: 5 fun ways to exercise at home

1. Set up space for your workout

You need to prepare your mindset and set up the physical space needed for your workouts. Whether you’re taking up an online Zumba class or yoga or aerobic exercise session, you need to set up a dedicated space for your workouts. You don’t need a large fancy room to exercise, even the small space you get from moving your coffee table can be enough. You just need to make sure that you can stretch your body comfortably.

2. Select the right level

While starting an online fitness class, it is important that you select your correct fitness level. Choosing the wrong level will make the workout sessions ineffective. Furthermore, choosing the wrong level increases your risk of injuries and may even discourage you from continuing your online fitness journey. So, make sure you choose the right level while starting an online fitness class.

3. Consistency is the key

To truly reach your fitness goals, consistency is the key. Starting an online class would be all fun and exciting. But the real challenge lies in keeping the excitement lit till you reach your fitness goals. You need to be consistent to see the desired results. Starting an online class and dropping it halfway or skipping a few classes now and then will only lead to failure. So, be consistent and follow your online classes regularly.

4. Schedule your day.

Usually online fitness classes start and end at a specific time. This is an added advantage to you as it is easy to make it a routine. With a specific time frame given, you are more likely to stick to a fitness program. Schedule your day properly to make yourself available at the time of your online fitness class. This way, you can make it a routine and follow it daily.

5. Reward yourself

Reward and celebration are great motivators. For every achievement you complete and every fitness goal you reach, reward yourself. You are convincing yourself daily to put on the workout clothes and complete a workout session in front of a screen. This is already a huge achievement and you deserve a reward. Go ahead and watch a movie or buy new workout gear- you’ve earned it! This way you can motivate yourself to reach your fitness goals.

Read more: Build a home gym on a budget

If you’re feeling like you’re missing the daily dose of your workout session due to lockdown, try online fitness classes. With these 5 expert tips to start your online fitness journey, you are setting up yourself for success!

June 29, 2020 0 comment

Lifestyle

The perfect music for gym and home workout

by qalfit May 11, 2020

written by qalfit

Music is an integral part of an effective workout. Whether it’s a cardio workout, bodyweight exercise, running, Zumba, or spinning classes, turning up the music helps you have a good time working out even if you’re drenched in sweat and battling the muscle burn. But as it turns out, the right music for your gym and home workout doesn’t just make you feel good but also boosts your performance.

The science behind the perfect playlist and workout

According to a research conducted in 2020, people who listened to high-tempo music ranging from 170 beats – 190 beats per minute perceived their workouts as easier than the those who listened to lower tempo music or no music at all

Another study conducted in 2017 showed that people who worked out to high-tempo music had an average workout time of 37 minutes while people who worked out with no music had an average workout time of 22 minutes. These researches showed that working out to music can increase your endurance, performance, and reduce fatigue.

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This is because the right music for gym or a home workout can induce physio-psychological responses that align your body and brain to workout better, longer, and to enjoy your session. It also takes your mind away from any discomfort and distraction while working out. In other words, High tempo songs stimulate the brain and the brain rhythms to help you execute movements and avoid errors.

The perfect playlist for a workout:

Crafting a perfect playlist can be tricky if you don’t know what you’re dealing with. So here are a few tips to get you started.

Mind the tempo: Loud and fast songs are always better than slow songs and are generally good motivators. But you need to synchronize your movements with the beat or try to match your pace with the tempo of your music to achieve the best results.

Variety is the key: Perfecting the art of mix is important while crafting the perfect playlist because music with the same kind of beats or tempo would eventually bore you out, So try mixing your playlist with the 90’s punk rock, metal, rap and anything that helps you.

Read more: Increase your intensity at Gym

Our perfect playlist for your workout:

A good playlist is a list that consists of workout music that is no less than 170 beats per minute, but the sweet spot where you hit that perfect playlist for music is 170-190 beats per minute. Here are our picks for perfect workout songs that you could try today!

“Lose yourself” by Eminem: 171 bpm
“Don’t stop me now” by Queen: 180 bpm
“Wonderland” by Taylor Swift: 180 bpm
“Karma Chameleon” by Culture Club: 188 bpm
“Lay Down Sally” by Eric Clapton: 190 bpm

5 fun ways to exercise at home

by qalfit April 17, 2020

written by qalfit

Given the current world scenario, almost all of the gyms and fitness studios are now closed across the globe and people are actively seeking ways to workout at home now more than ever. Moreover, when you’re stuck at home and feeling restless, a workout can clear your mind and give you the energy-push you need for the rest of the day. But, even all this excitement and novelty of exercising in a new environment with minimum or no equipment can go stale after a few days. This is why you need to keep finding some fun ways to exercise at home and to avoid boredom when the gym isn’t an option anymore.

Here are a few tips on how to try out some fun ways to exercise at home

1. Try online workout classes.

Social distancing is a thing now and it is quite common to miss your packed workout classes. Fortunately, there are tonnes of workout videos and streaming fitness studios available online. Even top fitness trainers and celebrities are taking free workout classes on their social media handles. You can give those a try and you can even mix it up with different instructors for each day to beat boredom while working out at home.

2. Vary your workouts.

According to fitness experts, if you follow the same workout plan for a long period, your body will get adapted to it and your efforts will no longer have any effect on your body. So, no matter what type of workouts you are doing at home, you need to vary your workouts to keep it interesting. If you have already made significant progress in your workout routine, you need to start progressing and keep making things harder as you get fitter.

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3. Reward yourself.

Whether you are working out at home to lose weight or to get six-pack abs, nothing can push you forward like a creative reward. These rewards necessarily don’t have to be for any goals, you can even reward yourself for ‘showing up’ for workouts in your home. So, try to think of some fun ways to reward yourself. For instance, set a goal to continuously show up for workout for 5 days and reward yourself with a new TV show you want to binge-watch.

4. Try circuit workouts.

Circuit workouts can work wonders in keeping your home workouts both quick and interesting. A ‘circuit’ is one completion of all prescribed exercises in the program. For example, take 3 or 4 exercises from your regular gym routine and do them back-to-back with no break in between. You can rest for 2 minutes and repeat it 3 times more. This makes your home workout sessions feel like you’re working out at the gym and also make it more intense.

5. Set a non-body goal.

Setting body goals like shedding 3 Kgs in 2 weeks or reducing your hip size by 2 inches is a great motivation factor for any workout. But given the current scenario, where we are confined to our homes, setting body goals may not be particularly motivating. So, you can set non-body goals like perfecting your posture, better body movements or increasing stamina. This way you can focus on something positive and beat boredom while working out at home.

For those who worked out at gyms in their rotation long before social distancing became necessary, working out at home may become boring after a few sessions. Even if you have just started working out in this quarantine period, after a few days, you may lose the motivation to move forward. So, use these fun ways to exercise at home and make the most of your home workouts.

April 17, 2020 0 comment

Fitness

Working out at home: How to get started?

by qalfit April 10, 2020

written by qalfit

Are you missing the good old days where you hit your favourite gym for a power-packed workout? Well, you are not alone. Nothing can jumpstart your day with some energy like a good workout. But, as we all know, our favourite gyms are closed owing to the pandemic situation that’s going on and we can’t even go out for a quick walk outside. Furthermore, we are glued to our smartphones and computers all day with the excuse of working from home. So, goodbye to your weeks of progression at the gym?

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No! You can workout at home. Your gym is closed, you can’t go for a walk outside or maybe you just want to it- whatever your reasons are, working out at home is an excellent alternative to traditional gyms. So, if you are wondering how to get started working at home, these pro tips can help you build your at-home workout habits.

1. Set up a space for your workouts.

You don’t need a large and fancy room to exercise. Even a small space you get from moving your coffee table can be enough to put your mat on the ground and stretch your body or if you got a dedicated room, fortunate for you. But the important thing is that you need a specific spot which you designate as a workout spot. This signals your body that it’s time for workout and helps you to focus.

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2. Choose the workout program that you enjoy.

Since you are working out at home you may be restricted to some weights and a treadmill for your workouts, but the most common obstacle you face while working out at home is the lack of motivation. Because there is no one to hold you accountable like your fellow gym friends or a trainer. So, you need to choose a workout program you know you will enjoy. If you like cardio, stick to a cardio program or if you like HIIT, find a HIIT routine, you would love. The important thing is you need to get up and workout regularly.

3. Acquire some basic equipment

Although, technically, you don’t need any equipment to workout and keep your body fit, using workout equipment can help you workout efficiently. If you are fortunate enough to acquire some basic equipment like kettlebells or resistance bands, great. But many people aren’t so lucky. So, you can even use household items as equipment like filled bags as kettlebells or milk jugs as weights to set up your home gym.\

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4. Set goals

If you workout solo at home, it is common to drift off from your fitness program at times. This is why you need to set goals and push yourself. You need to set achievable goals and mark your progress somewhere visible like your monthly calendar. This keeps you accountable and gives you a purpose to workout at home. For instance, set a goal to do 10 push-ups on the first day and add 5 more push-ups each day till you reach 50. Thus, will keep you engaged and on track.

5. Find an at-home workout partner.

If you got a friend or neighbour or someone in your family who can join your workout at home, it can encourage you to workout daily and also makes the workout sessions fun and interesting. It is not necessary that they have to be with you physically, even being there in a digital capacity like a video call is more than enough. Moreover, having an at-home workout partner can create a healthy and inspiring workout environment that exists outside your gym.

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So, while your couch and Netflix may seem inviting while you are at home, with these pro tips on how to get started working out at home, you can make the most of your at-home workout.

April 10, 2020 0 comment

Fitness

5 must-have home Fitness equipment you should Have in 2020.

by qalfit February 27, 2020

written by qalfit

It’s 2020 and you’re going to lose weight and get fit. Whatever you decided at the start of the year, DON’T GIVE UP! If you don’t want to go to the gym to get that done, don’t worry, we got you. Check out these 5 must-have home fitness equipment you should have in 2020.

1. Stealth Plankster core trainer

Must have home fitness equipment | Stealth Plankster Qalfit

Stealth plankster core trainer is a must-have home fitness equipment that turns boring planks into a dynamic core workout that is fun, effective and only takes a few minutes a day! What makes it even more fun is that you can insert your phone in the trainer to run an app called ‘Game your core’ that utilizes your phone’s accelerometer and gyroscope to make your workout fun!

Qalfit Innovation Rating: 4/5