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How to burn 1000 Calories at home



Home is safest and sustainable environment to practice your fitness regime. Home is personal space, it allows us to relax and unwind more, in the process it makes our body and mind more receptive.
In most cases, going to a social place like gym, aerobics or yoga group sessions right in the beginning makes people averse to the whole idea of fitness. They start focusing more on how they look and sound rather than the actual benefit derived from the session and it becomes more of a performance.
Due to spread of pandemic, though gym, yoga classes and other social exercise platforms are temporarily closed, one should restrain to visit such social places even after they get reopened, and practice exercise regime at home to stay fit.

Points to consider pre and post the exercise:

You will need to practice warm up exercises before you start following set of exercises. The reason why you shouldn’t skip your Sukshama vyayam is because, majority of our Blood supply inside our body is towards the stomach and intestines for digestion and absorption work at rest, when you start warming your body with light exercises, you slowly change the direction of blood supply from the stomach towards the active muscle undertaking the activity. This prevents the injury and spasm of muscles.
Similarly, cooling down post the exercise is significant too for redirecting blood supply towards the stomach from active muscles. This enables body to understand the conclusion of exercise and reduces the chances of tiredness.

Exercises that can burn 1000 calories:


No.
Exercise
How to perform
Time / frequency 
1.
Brisk walk
Increase intensity of walking, you shouldn’t be able to talk while you are doing brisk walk
10 minutes
2.
Surya Namaskar
Set of 12 surya namaskar performed for 2 times is counted as 1 round
 8-10 rounds
3.
Hand exercises
·       Lift hands up and down
·       Rotate hands in circular movement
·       Lift hands from sides
10 times
10 times
10 times
4.
Squats without weight
Stand erect, Take little wider than your hip width stance, keep hands spread in front of you, maintain back arch, toes pointing outwards in line with knees, partially sit down and stand up.
20 times
5.
Push ups
Place palms firmly on ground, practice push-ups with maintaining back arch (tight shoulder and back while practicing).
20 times
6.
Stand & reach (paschimottanasan)
Stand with feet’s together, stretch hands up and gently move down, touch the toes without bending the knees. Repeat the process. 
10 times
7.
Natarajasan (balancing pose)
Stand up with straight back, gently lift one leg at back and bent from waist while spreading both hands in front. You will be standing on one leg with leg at back, both hands interlocked together in front. Hold for few minutes and come back to normal, repeat the whole for 10 times.
10 times

Calories burn during the session:

Single session of set of 7 will burn 400-450 calories. Where breakup of whole total includes 90 calories in brisk walk, 52 calories in each of exercise i.e. Surya Namaskar, Natrajasan and stand & reach, resistance exercise will burn 150 calories while in session and After Burn Effect will continue to burn more and more calories throughout the day. To burn 1000 calories the whole set needs to practice twice at one go.

Who can practice?

These exercises are for individual who has been acquainted and are involved in some or other physical activities. Beginners should practice another set and gain the stamina and strength before undertaking these exercises, as these are intermediate level of exercise. For beginners complete guide of exercise is athttp://thearogyam.blogspot.com/2020/06/quarantine-exercises-for-beginners.html

Benefits of exercise:

1.       Involves all limbs and major muscles, this increases BMR after exercise and burns your calories.
2.       Tones your muscles especially chest, biceps, back and legs muscles (hamstring + quadriceps).
3.       Reduces fat from all over body.
4.       Increases flexibility of spine and legs.
5.       Increases strength of legs muscles with balancing pose.
6.       Increase capacity of heart with brisk walk, which eventually helps in reducing high blood pressure.
7.       Removes pains and aches from body, makes you fit, increases your energy levels for daily activities.
8.       Squats and Push-ups are bone strengthening exercises and increase its density; healthy bone in turn can efficiently produce WBC. WBC’s are the front line worrier of body’s immunity. Therefore exercise is must at today’s time where risk is high for everyone to get infected.
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