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Fitness at home: 12 exercises recommended by a kinesiologist

Are you looking for fitness exercises to lose the pounds you put on over the holidays or to start the New Year off on the right foot? You know it’s important to stay in shape, but your schedule as a health care professional doesn’t always leave you time to get in shape.

To keep you from being at the mercy of these web gurus who all promise miracles, we went to meet Karine Paradis, kinesiologist* at Forme Active Clinique de Kinésiologie.

She gives you advice and suggests exercises that will not only help you lose weight but also improve your cardio and muscular strength, whether you are a beginner or intermediate level. And guess what? You won’t even have to leave the house. You’ll be able to do all of these exercises in the comfort of your own home (except for walking, of course)!

 

Fitness program: what are the prerequisites?

Before starting a fitness program, Karine Paradis recommends that you make sure you have no contraindications from your doctor or physiotherapist. If you suffer from certain conditions such as shoulder injuries, angina pectoris, chronic obstructive pulmonary disease, it is important to seek the advice of your doctor before starting.

Karine Paradis Kinesiologist

Karine Paradis, Kinesiologist 

As long as you have no contraindications, you can get back into shape at any time of the year. However, it is important to understand your motivations, the goals you would like to achieve, and what this will change in your life.

There are many reasons why you may want to get back into shape:

– To be able to follow your children in their physical activities without feeling out of breath from the first minute and looking like an antique in their eyes;

– To be able to play on all fours with your grandchildren;

– To feel better about yourself;

– To have better self-esteem.

If this reflection is not done beforehand, there is a good chance that your getting back into shape will be like all those resolutions you make at the beginning of the year and give up a few weeks later.

 

Fitness exercises at home: beginner level

1. Walking

Walking

Duration: 15 minutes

 

2. Developed leg with a chair

Developed leg with a chair

Keep your back straight, chest out, head up and abs straight. Start on the front of the seat.

Series: 2

Repetition: 15

Rest: 30 seconds

 

3. Push-up standing hands on the table

Push-up standing hands on the table

Hands placed on the edge of a table aligned with the shoulders, do push-ups keeping the elbows aligned with the hands. Keep your back straight, abdominals straight and head held high. 

Series: 2

Repetition: 15

Rest: 30 seconds

 

4. Bridge on the heel

Bridge on the heel

On your back, with your knees bent, raise your toes to lean on your heels, raise your buttocks by aligning your thighs with your trunk, and maintain the position. 

Series: 2

Repetition: 15

Rest: 30 seconds

 

5. W Y on the abdomen

W Y on the abdomen

Lie on your stomach with your chin tucked in, lift your elbows and hands by engaging your back muscles (rhomboid, lower trapezius). Extend arms upwards and open (Y) keeping the shoulder blades pressed against the rib cage. Return to the initial position.

Series: 2

Repetition: 15

Rest: 30 seconds

 

6. Board on isometric elbows

Board on isometric elbows

Make the board on the elbows. Keep abs straight, back straight, head up, and elbows under the shoulders. Maintain the position.

Series: 2

Repetition: 15

Rest: 30 seconds

 

Home Fitness Exercises: Intermediate Level

1. Walking

Walking

Duration: 20 minutes

 

2. Developed Sumo legs with elastic

Developed Sumo legs with elastic

Standing on an elastic band with a wide leg position, feet pointing outward at about 45°. Hold the handles of the elastic in a pronation grip (palms facing forward), hands placed on either side of the shoulders. With the elastic passing behind you, lower your body until your thighs are parallel to the ground, and then raise your body. Keep your back straight, abs straight, head up and chest out.

Series: 2

Repetition: 15

Rest: 30 seconds

 

3. Push-up on knees

Push-up on knees

Keep your back straight and your abdominals tensed.

Series: 2

Repetition: 15

Rest: 30 seconds

 

4. CoreStrength1 1-leg bridge

CoreStrength1 1-leg bridge

Lying on your back with a heel on the lowest step, place your hands on your side. While pressing on the heel, lift the hips towards the ceiling. Keep your back straight.

Series: 2

Repetition: 15

Rest: 30 seconds

 

5. Fly back sitting with elastic

Fly back sitting with elastic

Keep your back straight and your abdominals taut. Keep your elbows slightly bent and pointing backward.

Series: 2

Repetition: 15

Rest: 30 seconds

 

6. Board on isometric elbows

Board on isometric elbows

Make the board on the elbows. Keep abs straight, back straight, head up, and elbows under the shoulders. Maintain the position.

Series: 2

Duration: 45 seconds

Rest: 30 seconds 

 

How often should I do these exercises?

Karine recommends doing these exercises 2 to 3 times a week. If you’re starting, twice is good. “It can even be once, it’s better than zero,” she adds. But, to get better results, you need to do it 2 to 3 times a week and for 30 to 45 or even 60 minutes. 

 

How long does it take to see results?

Results depend on the frequency and intensity of the exercises. Some benefits are visible from the first session due to the secretion of dopamine: improved physical and mental well-being and increased energy levels.

Karine specifies that if your goal is to lose weight, improve your cardio or muscle strength, it takes about 1 to 2 weeks to see changes. According to her, if you take your program seriously and adopt a healthy diet as recommended by Canada’s Food Guide, you can expect to lose one pound per week.

 

How do you stay motivated in a fitness program?

Staying motivated is often the biggest challenge when starting a fitness program. Sometimes, unfortunately, motivation can run out of breath too quickly. To stay motivated, the kinesiologist invites you to remind yourself all the time why it’s important for you to get back into shape and what it will bring to your life.

Karine’s tip: write down all these reasons in a notebook and reread them as soon as you feel your motivation diminishes. There’s nothing like it to keep you on track! 

One of the roles of the kinesiologist is to help you stay motivated and make sure that the program matches your goals and abilities. So, don’t hesitate to contact the Clinique Forme Active for personalized support.

 

How can I avoid gaining back the weight I lost?

Sometimes you can regain the weight you’ve lost, or even more. This is the famous yo-yo effect. To avoid this, you should not go on a diet or go on deprivation, because they could lead to a vicious circle and eventually lead to uncontrollable cravings that will make you gain the weight back.

In short, starting a fitness program requires a deep reflection on your motivations. This is what will allow you to stay the course when they desire to give up everything is felt. 

Karine Paradis’s trick is to choose the activities that make you happy. Do you like dancing? Put on music and dance (make sure you set the volume to a level that won’t disturb your neighbor). If an activity doesn’t please you, you won’t want to do it.

So, when do you start?

* The kinesiologist is a health professional specializing in physical activity.