Could there be anything better than what freelancing promises? Personal freedom, a chance to do something you are genuinely passionate about, and set your own schedule — all wrapped in one! It's no wonder freelancing is catching up as a preferred career choice the world over.
But, as you settle into your new way of life, a realization dawns — all that freedom is not without a cost, the biggest of which is health. The amount of time and effort freelancers and entrepreneurs spend on their enterprises, particularly when starting out, is already the stuff of legend.
Such an attitude (while no doubt badass) takes a huge toll on health. Finding time to exercise can become difficult. Any professional working long hours sitting in front of a desk is given to a variety of health problems including a heightened risk of heart disease, carpal tunnel syndrome, weak eyesight, anxiety, stress and posture related issues.
Writers, freelancers and bloggers who are always on the move also find it hard to stay in shape as they have difficulty accessing training equipment.
But should this really be the case?
Not in the least! I firmly believe most freelancers (or even regular people) expose themselves to such risks due to a persistent belief that staying fit is all about working out for 1-2 hours at a gym — big mistake!
A study by Boston University found that 10 minute bursts of exercise were just as effective as working out for hours in a gym for adequate overall health, as long as they both add up to the same amount of time spent exercising each week. In fact, by simply committing to 5-10 minutes jaunts of high intensity training, you can mitigate many of the health issues that come with a tied-to-desk lifestyle.
If any of this sounds like why you are still not working out, then calisthenics can be the perfect way to kick your butt back into shape!
And Calisthenics Are...?
Calisthenics are a form of training where you only use your bodyweight to add resistance to an exercise. These exercises have been around for millennia and can be done either as a complete regime, or added to other forms of workout as warm up or warm down.
Calisthenics are particularly useful for freelancers and traveling entrepreneurs as they do not require any equipment, yet can be extremely effective when done right. Indeed, there is a very lively debate as to whether weights are needed at all when we are hulking around with so much weight already!
Before you get started, though, consult with your physician to find out whether you can do the following exercises safely. They will place a lot of stress on your body and if you have or are prone to injuries, it's best to avoid any movement which can aggravate them.
With that settled, here are three exercises guaranteed to give you a killer tip to toe workout without impinging on your schedule.
Hindu Squats
Without a doubt one of the best leg workouts you will ever do! Hindu squats hit the glutes, quadriceps, hamstrings, hip flexors and calves while giving your lungs something to remember as well.
Start by standing with your feet shoulder width apart.
- Put your hands in front (as if you were sleepwalking).
- Now squat down until your butt almost touches your heels.
- Raise your heels slowly as you are going down and swing your arm back, making a rowing motion.
- At the lowest point, push off from the balls of your feet and return to the starting position, bringing your arms back in front of you.
- Breathe in as you are going down, and breathe out as you are coming back up.
When starting out, aim to complete 20-30 reps in a set at a moderate pace. This should take no more than 40-50 seconds. Slowly work your way up to 100 reps.
The first time I tried the Hindu squats, I was wobbling silly at 40 reps, and I could barely walk for the next few days even though I was working out regularly, so I know at first-hand how effective this exercise is!
A complete lower body exercise in itself, these squats torch fat like there's no tomorrow and promote lean tissue growth while giving you a pretty thorough aerobic workout.
Here's an awesome instructional video on how to perform the Hindu squat properly.
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Planks
Freelancers can face posture-related problems because of long hours at the desk. Apart from the frontal rectus abdominis muscles, your core also has important muscles including obliques found on the sides of your abdominal section, and spinae erector muscles which run along the length of the spine. All of these muscles help with your posture and can become weak if ignored. A bad posture can lead to backaches and in extreme cases, a herniated spinal column (slip disk) as well.
Continue reading %3 Quick, Formidable Calisthenics Exercises for the Hustling Freelancer%
by Parth Misra via SitePoint
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