In addition to increasing your daily activity, exercises while watching TV has other advantages. You can improve several aspects of your fitness, such as strength.
Many people enjoy watching television as a soothing method to unwind after a busy day. There are workouts you can do while watching TV if you have a sedentary job or wish to boost your daily mobility.
According to research, moving around for short 3-minute of commercial breaks every 30 minutes can help fight the negative consequences of sitting. Benefits include blood sugar stabilization and lowering “bad” (LDL) cholesterol levels. Here are some inventive strategies to increase your activity levels while watching TV.
How to Exercise While Watching your favorite shows on TV
You don’t have to work out the entire time while watching TV to boost your activity level. The workout is designed such that you work out vigorously during commercial breaks and rest while your show is on.
Most television shows have 11 minutes and 20 seconds of ad time during each broadcast hour.
If you watch three hours of TV in the evening and complete a little workout at each commercial break, your exercise time will exceed 45 minutes.
In that time, a 150-pound exerciser burns about 180 calories practicing bodyweight exercises. You can also improve your strength, muscle mass, and flexibility.
Of course, the total quantity of calories burned during exercise will differ depending on factors such as gender and workout intensity. You can estimate your number using a calculator.
Before you begin your training, check with your doctor to make sure you’re in good enough shape for strenuous activity. You’ll also need to clear a space large enough to fully extend your arms and stride forward and back without colliding with anything.
You can use a pair of weights if you have them. Do the TV workout without weights the first time. Then, if you want to increase the difficulty, use weights for the upper and lower body workouts.
Prepare Yourself
It’s a good idea to start your workout with a warm-up. However, your warm-up does not have to be strenuous. If you’ve been active for the majority of the day, your body may be ready to move.
Make sure your muscles are ready by making mild full-body motions for up to three minutes before your presentation. You can march in place, run up and down the stairs, or even perform housework.
Try some active stretches and mobility exercises to warm up your muscles and joints.
Lower Body Exercises you can do while watching TV
Several lunge variants will be performed during the first ad break. This workout will tone and tighten your thighs, glutes, calves, and core.
A lunge workout can also increase your heart rate, which will help you burn more fat and calories. Begin by performing the exercise without weights, then add them if you feel you need a greater challenge.
Step forward into a lunge (as shown), then back up and switch legs during the first commercial. Repeat for the duration of the first commercial. It will most likely last 30 to 60 seconds.
During the second advertisement, take a step to the side rather than to the front.
When a new commercial comes on, you’ll notice your inner and outer thigh muscles working harder—step to the back instead of the side. If there are more than three advertisements during the break, begin with the front lunge series and repeat each set.
Ensure that your shoulders stay in line on top of your hips during each set of lunge repetitions, so you never feel like you’re bending towards the moving leg. If you have achy knees or joint pain, keep your front knee over your toes rather than in front of them.
Upper Body Exercises you can do while watching TV
During commercials, you’ll execute push-up variations to work your upper body. If push-ups are too difficult for you, there are many variations that can help you get stronger so that you can finally execute a full push-up with the perfect technique.
If you haven’t done an upper body workout before, start with push-ups against a wall. Place your hands on a sturdy wall at shoulder height and stand a little more than arm’s length away.
Then, bring your chest near the wall by bending your arms. This is a simple push-up technique performed while standing. Finish by moving your body away from the wall. Make an effort to complete at least 10 repetitions.
When you’ve mastered the wall push-up, move on to the incline push-up.
As a basis, use your couch or a strong table, then press your body weight up and down from the base. Incline push-ups will help to strengthen your shoulders and engage your abdominal muscles.
When you can complete at least ten incline push-ups with proper form, try a full push-up on the floor (pictured above). Do at least ten reps of your push-up variation during each commercial for this upper-body workout.
Improve Your Core Strength
One of the perfect execises you can do is core exercises while watching TV. This will be the simplest but not the easiest element of your television workout. To build functional, strong abs, try a basic plank workout and a few variations.
You can perform the basic plank exercise with your weight supported on your hands (as shown) or with your weight supported on your elbows. Maintain the pose without allowing your hips to sink to the floor. When your form begins to shift, take a rest.
Because most ads last 30-60 seconds, your ab workout should aim to keep you in a plank posture for the duration of the advertisement.
At first, you might only be able to hold a plank for 15 seconds. But that’s OK. Eventually, you’ll be able to hold the plank for the full commercial break—three minutes or more—with some practice and persistence. If you want to train different portions of your abdomen, try a couple of plank variants.
During breaks, move about.
Depending on the length of what you are watching on TV, you might not get another commercial break. But you’ve already worked your upper, lower, and core bodies.
You’ve also increased your heart rate, which improves your cardiovascular fitness. If your show has another commercial break, you can do some extra short cardio. To stay active, take the stairs or march in place. If you have the space, you can even jump rope.
Increasing your everyday mobility will improve your fitness and make it easier to maintain a healthy weight.
If you’re up for it, repeat this training routine two more times. Usually, we watch 2-3 hours of television per night, so doing the workout twice should be simple. Alternatively, consider going to bed to rest.
To Conclude on Exercises you can do While Watching TV
As with any fitness routine, you’ll see benefits after 2-3 weeks of constant use.
With this strategy, if you exercise regularly and consume a nutritious diet, your arms will get stronger, your tummy will get tighter, and your legs will get leaner. You’ll also get closer to your weight-loss objectives.
If you want to mix things up, try a different home workout on different evenings of the week. There are basic routines you can do in your living room, as well as amazing internet workouts that are cheap or free.