Cardiorespiratory training, or cardio, is made up of cardio exercises at home that get the heart and lungs working and make them stronger, says Melissa Kendter, an ACE-certified trainer, functional training specialist, and EvolveYou coach. “They make your energy systems work harder, raise your heart rate, get your blood pumping, and help your circulatory system, which includes your lungs and heart, work better to get oxygen to your muscles. Then, you’ll be more physically fit and able to do more without getting tired or out of breath “she says.
This document provides 19 different cardio exercises that can be done at home, grouped into beginner, intermediate, and advanced levels. It emphasizes that regular cardio exercise has significant health benefits, such as weight loss, better sleep, and reduced disease risk. While outdoor exercise is optimal, it notes that many effective cardio routines can be done indoors without equipment through bodyweight exercises. Safety tips are also provided, such as warming up, cooling down, gradually increasing intensity, and consulting a doctor for pre-existing conditions.
This document provides a summary of 15 yoga poses that are beneficial for surfing. It describes each pose in detail, including proper form and variations. The poses target key muscles used for surfing like the back, core, shoulders, and legs. Poses include downward facing dog, plank, chair pose, bridge pose, and more. Practicing these yoga routines can help surfers enhance their strength, balance, and flexibility both in and out of the water.
Best Strength Training Exercises for RunnersAQF Sports
There really is no right or wrong way to incorporate strength training into your routine, just bear in mind that consistency is of extreme importance. Choose a regimen that you can complete daily to optimise the benefits of strength training.
According to research weight training 2-3 times, every week for 8 to 12 weeks can show optimum results for runners.
This document provides information about conditioning exercises and includes examples of exercises. It begins by explaining that conditioning exercises target the whole body using different muscles to strengthen, shape, and tone. Examples of exercises are then given with photos and instructions for each one. These include squats, mountain climbers, burpees, lateral lunges, and jumping jacks. The document explains that regular conditioning exercises offer many benefits such as improved cardiovascular health, muscle building, and increased flexibility.
This document provides information on warm-up exercises and activities to prepare the body for exercise. It discusses 13 different warm-up exercises that involve movements like jogging, stretching, and drills specific to different sports. It also discusses how to monitor exercise intensity using the talk test and target heart rate zones. The document emphasizes that warm-ups are important to prepare muscles, lubricate joints, increase blood flow and body temperature before exercise.
This document provides a 3-week workout plan to help women get in shape for summer and score a "bikini body". The plan consists of 6 workouts per week - 2 total-body toning routines, 2 fat-blasting interval workouts, and 2 easy recovery sessions. Completing the full 21-day plan will help form a new workout habit. Each workout session is only 30 minutes and provides exercises and instructions. The goal is to build lean muscle, burn calories, and sculpt a toned physique in time for summer.
This document provides 19 different cardio exercises that can be done at home, grouped into beginner, intermediate, and advanced levels. It emphasizes that regular cardio exercise has significant health benefits, such as weight loss, better sleep, and reduced disease risk. While outdoor exercise is optimal, it notes that many effective cardio routines can be done indoors without equipment through bodyweight exercises. Safety tips are also provided, such as warming up, cooling down, gradually increasing intensity, and consulting a doctor for pre-existing conditions.
This document provides a summary of 15 yoga poses that are beneficial for surfing. It describes each pose in detail, including proper form and variations. The poses target key muscles used for surfing like the back, core, shoulders, and legs. Poses include downward facing dog, plank, chair pose, bridge pose, and more. Practicing these yoga routines can help surfers enhance their strength, balance, and flexibility both in and out of the water.
Best Strength Training Exercises for RunnersAQF Sports
There really is no right or wrong way to incorporate strength training into your routine, just bear in mind that consistency is of extreme importance. Choose a regimen that you can complete daily to optimise the benefits of strength training.
According to research weight training 2-3 times, every week for 8 to 12 weeks can show optimum results for runners.
This document provides information about conditioning exercises and includes examples of exercises. It begins by explaining that conditioning exercises target the whole body using different muscles to strengthen, shape, and tone. Examples of exercises are then given with photos and instructions for each one. These include squats, mountain climbers, burpees, lateral lunges, and jumping jacks. The document explains that regular conditioning exercises offer many benefits such as improved cardiovascular health, muscle building, and increased flexibility.
This document provides information on warm-up exercises and activities to prepare the body for exercise. It discusses 13 different warm-up exercises that involve movements like jogging, stretching, and drills specific to different sports. It also discusses how to monitor exercise intensity using the talk test and target heart rate zones. The document emphasizes that warm-ups are important to prepare muscles, lubricate joints, increase blood flow and body temperature before exercise.
This document provides a 3-week workout plan to help women get in shape for summer and score a "bikini body". The plan consists of 6 workouts per week - 2 total-body toning routines, 2 fat-blasting interval workouts, and 2 easy recovery sessions. Completing the full 21-day plan will help form a new workout habit. Each workout session is only 30 minutes and provides exercises and instructions. The goal is to build lean muscle, burn calories, and sculpt a toned physique in time for summer.
This document provides instructions for a sit up routine to develop a six pack. It begins with an introduction to the benefits of the routine and progresses through 15 different abdominal exercises from easiest to hardest. It then outlines beginner, intermediate and advanced routines consisting of combinations of the exercises. Tips are provided such as training on an empty stomach and minimizing rest between sets to maximize results. The goal is to follow the routines daily or every second day to build core strength and achieve a defined six pack.
This document provides a 30-minute workout routine that can be done in a short amount of time. It includes exercises targeting the major muscle groups, beginning with lower body exercises like squats, lunges, and romanian deadlifts. Upper body exercises then follow, such as pushups, chest presses, rows, and shoulder presses. Core exercises like bicycle crunches are also included. The routine finishes with 10 minutes of high-intensity cardiovascular training by varying speed and resistance on a machine. This full-body workout is designed to be done in short sessions every other day for a quick and effective routine.
This document provides exercise ideas for outdoor boot camp workouts without gym equipment. It describes 18 different exercises that target the entire body through cardio and strength training. The exercises include things like stair running, double foot hops, push ups on steps, quick step ups, sprints, tricep dips, mountain climbers, and more. Descriptions are provided for proper form and variations to increase intensity for each exercise. Pictures of downtown Indianapolis landmarks are included at the end.
Abs, or abdominal muscles, most often refer to your mid-section, but they are actually much larger than that.
Ab muscles run up the back and stretch down the butt and even down to the front and inner thighs.
So they really are a core set of muscles.
This document provides descriptions and instructions for 23 low back exercises. Each exercise includes a starting position, the movement or action, and a reminder to not cause pain. The exercises focus on stretching and strengthening the low back and include moves like knee pulls, pelvic tilts, hip rolls, pelvic lifts, abdominal exercises, cat/camel stretches, and various stretches for the upper and lower back.
This document provides instructions for various stretching exercises including neck mobility, shoulder circles, arm swings, hip circles, half squats, leg swings, lunges, ankle bounces and static stretches for the chest, biceps, upper back, and abdominal and lower back muscles. It also defines flexibility, stretching, and describes how to perform a headstand in 10 steps beginning from a child's pose position and lifting the body into an inverted vertical position supported by the hands and elbows.
The document describes a series of basic stretching and warm-up exercises. It includes 10 exercises: neck stretch, shoulder rolls, side arm stretch, tricep stretch, hamstring stretch, quadricep stretch, outer thigh stretch, inner thigh stretch, calf stretch, and knee bends/squats. Each exercise is explained in 1-4 steps with instructions like bend your head forward, roll shoulders in circular motion, grasp your ankle and gently pull your heel up, and bend your knees as if sitting in a chair. Hold times of 16 counts are recommended for each stretch.
Quick and Easy 5 Day Workout Routines that Get You in ShapeBriash Gripads
5 day workout routines keep you on schedule to challenge yourself during the week and recover on the weekends. Days of rest are an important element of your workout routine so your muscles grow and repair.
The document provides instructions for 12 abdominal exercises: crunches, twisting crunches, bridge, side bridge, cable crunches, pelvic thrust, V-up, jack knives, air bike, and lying leg raises/throwdowns. For each exercise, it describes the starting position and instructions on how to perform the movement, holding for 30-60 seconds where applicable. The overall document teaches a variety of core strengthening exercises for building abdominal muscles.
This document provides instructions for a strength circuit workout consisting of 8 exercises that should be completed as a circuit 3 times. The exercises include push ups, kettlebell rows, plank with shoulder taps, stability ball rollouts, kettlebell deadlifts, VIPR split squats, Viking presses, and overhead pulls. Each exercise lists the starting position and movement to perform one repetition.
www. Healthaz.net Exercises to reduce belly fat,You have tried all below for the purpose of smooth abs: slow crunches, panels, bikes as well as the stomach roller
How to get flat belly fast for men women at home in weekRahul Singh
This document provides a 10-minute ab workout routine consisting of 5 exercises that target the abs, arms, butt, and thighs. The routine includes exercises like pike and extend, standing side crunch, chest flye with leg extension, knee-up with overhead press, and lunge and twist. Each exercise is described in 1-2 sentences with instructions on how to perform the movement and number of reps.
This document provides instructions for two physical exercises: heel touches and leg raises. Heel touches involve lying on your back and side-bending your spine to alternately reach your hands toward each heel while engaging your core muscles. Leg raises involve lying on your back with straight legs and lifting both legs together up toward the ceiling until your hips lift off the floor, then lowering back down in a controlled motion. The document recommends regular physical activity and describes how to perform these two exercises with proper form.
This document provides exercises to target the abs and back, with an emphasis on safety and proper form. It includes over 20 core exercises that can be done on the floor or with equipment like an exercise ball or Bosu ball. Exercises are divided into circuits for abs, back, and dynamic stabilizers to work the entire core. Safety tips are provided, such as supporting the lower back and avoiding jerky motions, with modifications suggested for those with back issues.
The document describes various weight lifting and bodyweight exercises that can be done on different days using weights or ankle weights. It provides instructions for exercises targeting biceps, triceps, shoulders, sides, core, legs, calves, shins, hamstrings, hips, and back. The exercises include bicep curls, tricep extensions, shoulder presses, side dips, forward and backward leans with weights at the chest, leg extensions, calf raises, shin scratches, hamstring curls, hip abductions, and back leg slides.
The presentation drafts some of the basic variations of a squat which can be trained productively and efficiently by a Physiotherapist, A Trainer or a Coach.
Keep exercising during pregnancy, Dr. Sharda Jain , Life Care Centre Lifecare Centre
This document provides 10 exercise tips for pregnant women. It recommends walking as the best exercise throughout pregnancy. It also recommends learning pranayama deep breathing exercises to help with delivery. The document then provides instructions and photos for exercises like calf raises, forward lunges, seated adductor stretches, Kegel exercises, pelvic tucks, lifts and squats. It concludes by providing information about antenatal exercise classes offered on Saturdays.
What is a Moral Alignment Test? The Ultimate Guide | The Lifesciences MagazineThe Lifesciences Magazine
A Moral Alignment Test is a tool designed to assess an individual's ethical perspectives and behavioral tendencies. It draws inspiration from various philosophical and psychological theories.
Dependent Personality Disorder: Meaning, Symptoms, and Treatment | The Lifesc...The Lifesciences Magazine
Symptoms of Dependent Personality Disorder: 1. Difficulty Making Decisions Without Reassurance 2. Fear of Disapproval or Criticism 3. Difficulty Expressing Disagreement 4. Avoiding Responsibilities
More Related Content
Similar to The 20 best cardio exercises to do at home.pdf
This document provides instructions for a sit up routine to develop a six pack. It begins with an introduction to the benefits of the routine and progresses through 15 different abdominal exercises from easiest to hardest. It then outlines beginner, intermediate and advanced routines consisting of combinations of the exercises. Tips are provided such as training on an empty stomach and minimizing rest between sets to maximize results. The goal is to follow the routines daily or every second day to build core strength and achieve a defined six pack.
This document provides a 30-minute workout routine that can be done in a short amount of time. It includes exercises targeting the major muscle groups, beginning with lower body exercises like squats, lunges, and romanian deadlifts. Upper body exercises then follow, such as pushups, chest presses, rows, and shoulder presses. Core exercises like bicycle crunches are also included. The routine finishes with 10 minutes of high-intensity cardiovascular training by varying speed and resistance on a machine. This full-body workout is designed to be done in short sessions every other day for a quick and effective routine.
This document provides exercise ideas for outdoor boot camp workouts without gym equipment. It describes 18 different exercises that target the entire body through cardio and strength training. The exercises include things like stair running, double foot hops, push ups on steps, quick step ups, sprints, tricep dips, mountain climbers, and more. Descriptions are provided for proper form and variations to increase intensity for each exercise. Pictures of downtown Indianapolis landmarks are included at the end.
Abs, or abdominal muscles, most often refer to your mid-section, but they are actually much larger than that.
Ab muscles run up the back and stretch down the butt and even down to the front and inner thighs.
So they really are a core set of muscles.
This document provides descriptions and instructions for 23 low back exercises. Each exercise includes a starting position, the movement or action, and a reminder to not cause pain. The exercises focus on stretching and strengthening the low back and include moves like knee pulls, pelvic tilts, hip rolls, pelvic lifts, abdominal exercises, cat/camel stretches, and various stretches for the upper and lower back.
This document provides instructions for various stretching exercises including neck mobility, shoulder circles, arm swings, hip circles, half squats, leg swings, lunges, ankle bounces and static stretches for the chest, biceps, upper back, and abdominal and lower back muscles. It also defines flexibility, stretching, and describes how to perform a headstand in 10 steps beginning from a child's pose position and lifting the body into an inverted vertical position supported by the hands and elbows.
The document describes a series of basic stretching and warm-up exercises. It includes 10 exercises: neck stretch, shoulder rolls, side arm stretch, tricep stretch, hamstring stretch, quadricep stretch, outer thigh stretch, inner thigh stretch, calf stretch, and knee bends/squats. Each exercise is explained in 1-4 steps with instructions like bend your head forward, roll shoulders in circular motion, grasp your ankle and gently pull your heel up, and bend your knees as if sitting in a chair. Hold times of 16 counts are recommended for each stretch.
Quick and Easy 5 Day Workout Routines that Get You in ShapeBriash Gripads
5 day workout routines keep you on schedule to challenge yourself during the week and recover on the weekends. Days of rest are an important element of your workout routine so your muscles grow and repair.
The document provides instructions for 12 abdominal exercises: crunches, twisting crunches, bridge, side bridge, cable crunches, pelvic thrust, V-up, jack knives, air bike, and lying leg raises/throwdowns. For each exercise, it describes the starting position and instructions on how to perform the movement, holding for 30-60 seconds where applicable. The overall document teaches a variety of core strengthening exercises for building abdominal muscles.
This document provides instructions for a strength circuit workout consisting of 8 exercises that should be completed as a circuit 3 times. The exercises include push ups, kettlebell rows, plank with shoulder taps, stability ball rollouts, kettlebell deadlifts, VIPR split squats, Viking presses, and overhead pulls. Each exercise lists the starting position and movement to perform one repetition.
www. Healthaz.net Exercises to reduce belly fat,You have tried all below for the purpose of smooth abs: slow crunches, panels, bikes as well as the stomach roller
How to get flat belly fast for men women at home in weekRahul Singh
This document provides a 10-minute ab workout routine consisting of 5 exercises that target the abs, arms, butt, and thighs. The routine includes exercises like pike and extend, standing side crunch, chest flye with leg extension, knee-up with overhead press, and lunge and twist. Each exercise is described in 1-2 sentences with instructions on how to perform the movement and number of reps.
This document provides instructions for two physical exercises: heel touches and leg raises. Heel touches involve lying on your back and side-bending your spine to alternately reach your hands toward each heel while engaging your core muscles. Leg raises involve lying on your back with straight legs and lifting both legs together up toward the ceiling until your hips lift off the floor, then lowering back down in a controlled motion. The document recommends regular physical activity and describes how to perform these two exercises with proper form.
This document provides exercises to target the abs and back, with an emphasis on safety and proper form. It includes over 20 core exercises that can be done on the floor or with equipment like an exercise ball or Bosu ball. Exercises are divided into circuits for abs, back, and dynamic stabilizers to work the entire core. Safety tips are provided, such as supporting the lower back and avoiding jerky motions, with modifications suggested for those with back issues.
The document describes various weight lifting and bodyweight exercises that can be done on different days using weights or ankle weights. It provides instructions for exercises targeting biceps, triceps, shoulders, sides, core, legs, calves, shins, hamstrings, hips, and back. The exercises include bicep curls, tricep extensions, shoulder presses, side dips, forward and backward leans with weights at the chest, leg extensions, calf raises, shin scratches, hamstring curls, hip abductions, and back leg slides.
The presentation drafts some of the basic variations of a squat which can be trained productively and efficiently by a Physiotherapist, A Trainer or a Coach.
Keep exercising during pregnancy, Dr. Sharda Jain , Life Care Centre Lifecare Centre
This document provides 10 exercise tips for pregnant women. It recommends walking as the best exercise throughout pregnancy. It also recommends learning pranayama deep breathing exercises to help with delivery. The document then provides instructions and photos for exercises like calf raises, forward lunges, seated adductor stretches, Kegel exercises, pelvic tucks, lifts and squats. It concludes by providing information about antenatal exercise classes offered on Saturdays.
Similar to The 20 best cardio exercises to do at home.pdf (20)
What is a Moral Alignment Test? The Ultimate Guide | The Lifesciences MagazineThe Lifesciences Magazine
A Moral Alignment Test is a tool designed to assess an individual's ethical perspectives and behavioral tendencies. It draws inspiration from various philosophical and psychological theories.
Dependent Personality Disorder: Meaning, Symptoms, and Treatment | The Lifesc...The Lifesciences Magazine
Symptoms of Dependent Personality Disorder: 1. Difficulty Making Decisions Without Reassurance 2. Fear of Disapproval or Criticism 3. Difficulty Expressing Disagreement 4. Avoiding Responsibilities
Understanding the Clock Drawing Test: A Comprehensive Guide | The Lifescience...The Lifesciences Magazine
The Clock Drawing Test (CDT) is a widely used cognitive screening tool that provides valuable insights into a person’s cognitive functioning, particularly in relation to visuospatial abilities, executive functions, and overall cognitive impairment.
Difficult Person Test: Strategies, Case Studies, and More | The Lifesciences ...The Lifesciences Magazine
The Difficult Person Test isn't merely about identifying difficult individuals; it's about how leaders manage and influence interactions to foster positive outcomes.
Extrapyramidal effects manifest due to the medications' interactions with dopamine receptors in the brain, particularly in the basal ganglia and other motor control areas.
Cyclothymia Test: Diagnosing, Symptoms, Treatment, and Impact | The Lifescien...The Lifesciences Magazine
The cyclothymia test is a pivotal tool in the diagnostic process. It helps clinicians assess the presence and severity of symptoms associated with cyclothymia.
Federal Authorities Urge Vigilance Amid Bird Flu Outbreak | The Lifesciences ...The Lifesciences Magazine
Federal authorities have advised the public to remain vigilant but calm in response to the ongoing bird flu outbreak of highly pathogenic avian influenza, commonly known as bird flu.
Digital Biology: Evolution, Components, Applications, and More | The Lifescie...The Lifesciences Magazine
Applications of Digital Biology: 1. Genomics and Personalized Medicine 2. Drug Discovery and Development 3. Biotechnology and Agriculture 4. Environmental Monitoring
Deep Leg Vein Thrombosis (DVT): Meaning, Causes, Symptoms, Treatment, and Mor...The Lifesciences Magazine
Deep Leg Vein Thrombosis occurs when a blood clot forms in one or more of the deep veins in the legs. These clots can impede blood flow, leading to severe complications.
Dengue Fever Outbreak: Cases Reported in Alabama, Florida, and Georgia | The ...The Lifesciences Magazine
Dengue fever, a mosquito-borne viral infection, has been confirmed in Alabama, Florida, and Georgia, according to recent reports. Dengue fever presents a range of symptoms, including high fever, severe headaches, eye pain.
Recent research has demonstrated that a single infusion of engineered T-cells can achieve lasting asthma remission in mice, potentially expanding the indications for cell therapies beyond cancer.
Cold Sores: Causes, Treatments, and Prevention Strategies | The Lifesciences ...The Lifesciences Magazine
Cold Sores, medically known as herpes labialis, are caused by the herpes simplex virus (HSV). HSV-1 is primarily responsible for cold sores, although HSV-2 can also contribute in some cases.
Study Identifies Genetic Causes of Pediatric Chordoma | The Lifesciences Maga...The Lifesciences Magazine
Researchers at Children's Hospital Los Angeles (CHLA) have made significant strides in understanding the genetic causes of pediatric chordoma, a rare and aggressive bone tumor.
Nonverbal Autism: Causes, Symptoms, and Support Strategies | The Lifesciences...The Lifesciences Magazine
Symptoms of Nonverbal Autism: 1. Social Communication Challenges 2. Repetitive Behaviors 3. Sensory Sensitivities 4. Nonverbal Communication 5. Cognitive and Learning Differences
Cell Division Evolution in Ichthyosporea: Insights from EPFL and EMBL Heidelb...The Lifesciences Magazine
Research on Ichthyosporea sheds light on the evolutionary origins of cell division mechanisms, offering insights into the remarkable diversity of eukaryotic development.
The Future of Medical Devices in the Age of AI, Robotics, and Personalized Ca...The Lifesciences Magazine
In this article, we delve into the exciting realm of the future of medical devices, exploring how AI, robotics, and personalized medicine are reshaping the healthcare paradigm.
Most Innovative Medical Devices for Cardiovascular Health | The Lifesciences ...The Lifesciences Magazine
In this article, we explore some of the most innovative devices for cardiovascular health, including stents and pacemakers with advanced functionalities, minimally invasive heart valves for implantation, and wearable devices for heart rhythm monitoring.
DL4MicEverywhere: Revolutionizing Microscopy Image Analysis with Open-Source ...The Lifesciences Magazine
DL4MicEverywhere offers life scientists easy access to advanced AI for microscopy image analysis, democratizing technology and enhancing biomedical research globally.
Western Blotting: Techniques, Applications, and Innovations | The Lifescience...The Lifesciences Magazine
Innovations and Advancements in Western Blotting: 1. Automated Western Blotting 2. Multiplexing Capabilities 3. Improved Detection Sensitivity 4. Digital Imaging and Quantification
MISS RAIPUR 2024 - WINNER POONAM BHARTI.DK PAGEANT
Poonam Bharti, a guide of ability and diligence, has been chosen as the champ from Raipur for Mrs. India 2024, Pride of India, from the DK Show. Her journey to this prestigious title is a confirmation of her commitment, difficult work, and multifaceted gifts. At fair 23 a long time ago, Poonam has as of now made noteworthy strides in both her proficient and individual lives, encapsulating the soul of present-day Indian ladies who adjust different parts with beauty and competence. This article dives into Poonam Bharti’s foundation, achievements, and qualities that separated her as a meriting champion of this award.
MISS TEEN HYDERABAD 2024 - WINNER RYKA TANDONDK PAGEANT
In the dynamic city of Hyderabad, a youthful and outstandingly skilled person has as of late made waves on the national stage. Ryka Tandon, a 14-year-old understudy, has been honored with the prestigious title of Miss High Schooler India 2024 Victor, Pride of India, from the Dk Show. Her travels to this regarded position are a confirmation of her unflinching devotion, ability, and tireless endeavors. Despite her youthful age, Ryka has, as of now, accomplished momentous points of reference that recognize her as a guide of motivation and pride for her city and her nation. This article digs into the uncommon life and accomplishments of Ryka Tandon, investigating her foundation, achievements, and the qualities that make her a standout individual.
Dive into this presentation to explore the complete guide to the 7 Chakras and their effects, and discover the fascinating world of chakras. Learn how these seven energy centers influence your physical, emotional, and spiritual health, and find out how balancing them can improve your overall well-being and harmony.
HR STRATEGIES AND EMPLOYEE OUTCOMES: A STUDY ON COMPENSATION, APPRAISAL, RECO...indexPub
This study examines the relationship between HR practices and employee outcomes in order to provide insight into the crucial role HR practices play in organisational dynamics. The results show that HR procedures significantly affect workers' engagement with their work and their ability to decide whether or not to stay with their current employer. In order to improve staff retention rates and achieve sustained organisational effectiveness, this study's findings stress the significance of well-crafted human resource policies. Purpose: The purpose of this study is to investigate the multifaceted relationship between human resource practices and employee outcomes, specifically focusing on compensation, performance appraisal, and recognition programs. By delving into these dynamics, the research aims to enhance our understanding of how these HR strategies influence job embeddedness and the intention to quit among employees, ultimately providing valuable insights for organizations to optimize their HR policies and employee retention strategies. Design/Methodology: This research adopts a quantitative approach, utilizing a structured survey instrument administered to a diverse sample of employees across various industries. Data collected will be analyzed using advanced statistical techniques, including regression analysis, to examine the associations between compensation, performance appraisal, recognition programs, job embeddedness, and intention to quit. Additionally, qualitative data such as open-ended responses will be analyzed to gain deeper insights into employee perceptions and experiences. Findings: Reveal significant correlations are identified as key determinants of job embeddedness, with higher levels of job satisfaction and commitment associated with these practices. Moreover, employees exposed to effective HR strategies exhibit a decreased intention to quit, highlighting the role of these practices in retaining talent. The study also identifies nuanced interactions between these variables, shedding light on the complexity of HR practices' impact on employee attitudes and behaviours. Practical Implications: By recognizing the importance of compensation, performance appraisal, and recognition programs in promoting job embeddedness and reducing intention to quit, organizations can design and implement more effective HR policies. This, in turn, can lead to improved employee retention rates, increased job satisfaction, and ultimately contribute to organizational success and stability. Originality/Value: The originality of this research lies in its ability to provide organizations with a comprehensive understanding of the interconnectedness of these variables, thus offering valuable insights and practical recommendations for HR practitioners and organizational leaders striving to retain talent and foster a positive workplace culture.
Stag Elevators | Leading Home Elevator Company in IndiaStag Elevators
Discover Stag Elevators, India's premier home elevator company, dedicated to delivering unmatched mobility solutions nationwide. Specializing in certified home elevators, lifts, and platform lifts, Stag Elevators leads with superior safety, quality, and innovation. Partnering with renowned Italian manufacturers ensures every product meets European safety standards and is TUV certified, offering affordability and utmost safety for homes of all sizes and types, from small houses to luxury residences.
Green Illustrated Sustainable World Presentation.pdfliwangshu074
Our project "Recycling Old Clothes" aims to enhance the public's understanding and participation in the recycling of used clothes through scientific and technological means, and promote the concept of sustainable development.
The Power of Gratitude: How Gratitude Can Change Your LifebluetroyvictorVinay
n our fast-paced world, it’s easy to get caught up in the hustle and bustle of daily life, often forgetting to pause and appreciate the beauty that surrounds us. Yet, there is a simple but profound practice that can significantly transform our lives: gratitude. Embracing gratitude isn’t just about saying “thank you” but about adopting an attitude of thankfulness that can shift our perspective, enhance our well-being, and lead to a more fulfilling life.
1. The 20 best cardio exercises to do at
home
By The Lifesciences Magazine
Cardio exercises at home:
Cardiorespiratory training, or cardio, is made up of cardio exercises at
home that get the heart and lungs working and make them stronger, says
Melissa Kendter, an ACE-certified trainer, functional training specialist, and
EvolveYou coach. “They make your energy systems work harder, raise
your heart rate, get your blood pumping, and help your circulatory system,
which includes your lungs and heart, work better to get oxygen to your
muscles. Then, you’ll be more physically fit and able to do more without
getting tired or out of breath “she says.
Here are the 20 best cardio
exercises at home;
2. 1. Mountain Climbers
A. Get into a high plank position with your shoulders over your wrists, your
fingers spread out, your feet hip-width apart, and your weight on the balls of
your feet. From the shoulders to the feet, the body should be in a straight
line.
B. Keep your back flat and look between your hands as you brace your
core, lift one foot off the floor, and quickly bring your knee to your chest.
C. Put the foot back where it started and repeat with the other leg. Quickly
move your knees in toward your chest as if you were running.
2. Speed Skaters
A. Stand on your left foot first. Leap to the right and put your weight on your
right foot all at once.
B. Shift your weight and move your hips back while reaching your left arm
toward the floor and your left leg back behind your right. Keep going back
and forth. It is one of the cardio exercises at home.
3. Wall Sprints
A. Face a wall and put your feet hip-width apart. Do a push-up with your
hands on the wall at shoulder height. Lean in until the angle of your body is
45 degrees.
B. Start by bringing one knee up to your chest. Then quickly switch legs as
if you were trying to run through the wall.
4. Jump Squats
3. A. Stand with your feet about shoulder-width apart and your hands clasped
in front of your chest. Squat down.
B. Push up with all your might and jump as high as you can. Drive through
the heels, not the toes. As soon as you land, squat down. Repeat. (Love
jump squats? Box jumps are a great way to step up your workout game.
5. Jump Rope Skips
A. Hop all the time at a steady speed. Keep your shoulder blades back and
down, your chest up, and your landing soft. Use your wrists, not your arms,
to move the rope. These can be really easy cardio exercises at home.
6. Kettlebell or Dumbbell Swings
A. Stand with your feet about the width of your shoulders apart and a
kettlebell or single dumbbell about a foot in front of your toes. Bend down
and grab the handle of the kettlebell or one side of the dumbbell with both
hands. Keep your back straight and don’t round it.
B. Inhale and pull the weight back and up between your legs to start the
swing. (In this position, the legs will straighten a little.)
4. C. Exhale, stand up quickly and swing the weight forward until it’s at eye
level. This is called “hip drive.” At the top of the move, you should be able
to see your core and glutes contracting.
D. Move the weight back down and up under the body. Repeat. You can
choose this as a cardio exercises at home.
7. Thrusters
A. Put your feet about hip-width apart. Hold a dumbbell in each hand,
palms facing in toward your thighs.
B. Hold the midline, then hinge the hips back and lower the dumbbells to
the middle of the thigh. Then, straighten your legs and pull the dumbbells
up vertically at the same time. Rotate your elbows so you can catch the
dumbbells at shoulder height. Stand. This is where you start.
C. Sit your glutes back toward the ground while keeping your core tight,
elbows high, and chest forward.
D. At the bottom of the squat, press your heels into the ground to straighten
your legs while pressing the dumbbells overhead. When the legs are
straight and the dumbbells are right over the shoulders with the biceps
pressed against the ears, the rep is done.
E. Bring the dumbbells back up to your shoulders as you squat down to
start the next set. It is one of the great cardio exercises at home.
8. Bear Crawl
A. Start in the position for a pushup.
B. Keep your knees off the ground and bent as you crawl forward by
moving your arms and legs back and forth.
C. Keeping the torso straight and the abs strong.
9. Burpees
5. A. Stand with your feet shoulder-width apart and your weight on your heels.
Keep your arms by your sides.
B. Put your hips back, bend your knees, and squat down.
C. Put your hands on the floor just inside your feet, right in front of them.
Move the weight to your hands.
D. Jump back a few feet and land softly on the balls of your feet in plank
position. From the head to the heels, the body should be in a straight line.
Make sure not to let your back sag or your butt stick up.
E. If you want to, you can lower your body into a push-up or all the way to
the floor while keeping your core engaged. Push up to get off the ground
and back into the plank position.
F. Leap feet forward so they land just outside your hands.
G. Reach your arms up and jump up into the air quickly.
H. Land. For the next rep, drop back down into a squat. This is considered
to be cardio exercises at home.
10. Single-Arm Press
6. A. Put your feet wide apart and bend your knees. Hold a dumbbell in your
right hand and put your right arm in a goal post position (elbows open to
sides at shoulder level). Keep left arm at side.
B. Keep your core strong and reach your right arm straight up.
C. Slowly lower the elbow to go back to the beginning. Finish the set and
do it again on the left side. It is the best cardio exercises at home.
11. Froggers
A. Stand with your feet shoulder-width apart and your weight on your heels.
Keep your arms by your sides.
B. Push your hips back, bend your knees, and squat down.
C. Put your hands on the floor just inside your feet, right in front of them.
Move the weight to your hands.
D. Jump back a few feet and land softly on the balls of your feet in a plank
position. From the head to the heels, the body should be in a straight line.
Make sure not to let your back sag or your butt stick up.
E: Jump your feet forward so they land just outside your hands, and hold
the low squat position. Repeat.
12. High Knees
A. Stand with your arms at your sides and your feet hip-width apart.
Keeping your shoulder blades down and back, your chest up, and your
core tight, lift one foot off the floor and quickly bring the knee to your chest.
B. Put the foot back where it started and do the same thing with the other
leg. Quickly move your knees in toward your chest as if you were running.
It includes the best cardio exercises at home.
13. Lateral Shuffles
A. Stand with your feet hip-width apart, bend your knees, and put your
weight on your hips. Get to the core.
B. Step off with your left foot and shuffle to the right, keeping your chest in
line with your knees. Keep stepping forward with your left foot for five steps.
C. Stop and do it again on the right side going left. Keep going in different
directions.
7. 14. Jumping Jacks
A. Stand with your feet touching and your arms at your sides.
B. Jump up, spread your legs apart, and raise your arms above your head.
Land with your feet about hip-width apart, and then jump back together
while lowering your arms to your sides. One repetition. This can be a
beneficial cardio exercises at home.
15. Jumping Lunges
A. Start in a lunge position with your right leg in front and both knees bent
at 90-degree angles. Make sure your right knee doesn’t go past your ankle.
B. Lower yourself 1 to 2 inches to gain speed, then push off the ground and
jump up quickly, switching legs in the air. Land softly in a lunge, with your
left foot in front. One repetition.
C. Do it quickly again, but switch legs each time.
16. Inchworms
A. Start by standing up. Reach down and briefly touch your toes. Then walk
your hands out until they are in a pushup position.
8. B. Do a push-up, then walk your feet toward your hands and lift your hips
up, like you would in the downward dog position.
C. Inch the feet as close to the hands as you can, then walk the hands out
to the pushup position. It includes in cardio exercises at home.
17. Supine snow angel (wipers) exercise
This exercise should be done while a person is lying down. It works the
shoulders, chest, and abdominal muscles.
To carry out:
A. Lay flat on your back with your feet on the floor.
B. Put the lower back on the floor by slightly tucking in the pelvis.
C. Spread your arms out from your shoulders and bend your hands slightly
toward your ears.
D. Slowly bring the hands up to meet at the top of the head.
E. Lower the hands back to where they started and do it again. It is also
said to be to do cardio exercises at home.
18. Trunk Rotation
A. Hold a heavy thing above your chest with your elbows out to the sides.
B. Turn to one side and then the other from the waist.
C. A person can also put their arms up to their shoulders and twist from
side to side. Trunk Rotation is one of the toughest cardio exercises at
home.
19. Stair Climb
9. A. One way to work out with stairs is to go up and down them several
times.
B. Taking the stairs two at a time and going faster until you’re running can
challenge the heart and leg muscles even more.
20. Lateral Shuffles
A. Start at one end of the room and get down low.
B. Shuffle to the other side of the room, bringing your feet together, and
then shuffle back out and forward.
C. Increase the intensity of the exercise by going faster and squatting
deeper.
To Know More About 5 Exercise to Reduce Your Belly Fat Visit.