You know you ought to start exercising. But what if, like so many people, you just hate the gym or are short on time and motivation? Or maybe you’re so far out of shape that you don’t know where to start?
There is hope! All you have to do is focus on exercising in a way that suits your personality, lifestyle, and fitness level.
“It all has to do with what people are going to stick with,” says Reema. “And what people will stick with is what they’ll enjoy most.”
If You Can’t Stand the Gym
Never fear. You can still get in shape, because movement — the very thing needed for increased fitness — can take place anywhere.
Take a walk, ride a bike, or go for a hike or, perform an exercise routine outdoors at a park using your own body weight.” Ideas include pushups, squats, squat jumps, crunches, and planks.
If You’re Seriously Out of Shape
Beginners should start with 10-minute walks – five minutes out and five minutes back – then gradually increase that by two or three minutes each week. The next thing you know, you’ll be walking 30 minutes a day!
If You’re Social
Group activities may be your best way to get into shape. Dance classes, Aerobics, Yoga are some of the most popular group activities. Others, like Spinning (Spin Cycling) is another good option which gives you a really intense workout.
If You Need Some Pointers
It also is good idea to get a personal trainer for personalized and customized workout. Many personal trainers are highly educated and experienced, with nationally recognized degrees and certifications. They tailor workouts to individual needs and situations, and frequently work with healthcare professionals to establish specific programs for special populations, such as those who are pregnant, elderly, on the mend, or physically challenged.
If you can get to a Gym, then a Circuit Training routine would work well, whereby you keep moving from machine to machine, without rest. The key is to keep moving, and keep your heart rate up as high as possible. If you prefer free weights, just double up on your moves, adding short bursts of cardio – like jumping on and off a weight bench – in between each.
Try combination moves, such as a Squat and Bicep curl as one exercise, whereby you’re getting your biceps, shoulders, and lower body involved in one movement. And rather than eight to 12 exercises, you can do it in three to four.
Another good suggestion is a combination Push-up with an alternating lateral row. This will simultaneously work your chest, triceps, and shoulders along with the laterals and biceps. You will also work on those important core stabilizers to maintain proper body position. It’s the entire upper body. Start with one Pushup. Then remain in the top position, while grabbing a free weight with your right arm. Flex it then pull backward, keeping your arm close to your chest. Move to your left arm. Repeat.
If You’re On a Tight Budget
“Trust me, you don’t need a gym membership to exercise! You can jog, walk freely in a park or a beach. With some free resistance called gravity, bodyweight exercises can be easily performed at home, parks or even at the beach! It is a very affordable, flexible, and enjoyable way to get your exercise in.”
Try squats, multi-planar lunges, pushups with different hand positions, walking lunges with torso rotations, long jumps, bridges with knee extensions and bear crawls, or walking on all fours.
Want to create your own Home Gym? Well, it isn’t expensive and all you only need are a few resistance bands, some dumbbells, and a stability ball to create unlimited workouts. No idea what to do with all that equipment? Hit the Internet or DVDs for videos, or get your Personal Trainer to teach you.
If You Can’t Touch Your Toes!
Stretching increases range of motion, allowing you to perform more exercises, with better results. And according to several studies, it can even decrease sensitive areas, called trigger points. Stretches should be held for 20 to 30 seconds each – with no bouncing.
Classes such as Yoga, Pilates or Tai Chi that will work toward increasing your flexibility.
If You’re Easily Bored
Look for cross training options such as Cycling, Swimming and Running. It is recommended that you change your main activity every six to eight weeks. Alternatively, you can mix up each workout.
Do just 15 minutes on the Elliptical machine than 45 minutes, then do 15 on the Treadmill, then 15 on Circuit Training. In your next workout, take part in a Group Exercise activity.
Remember, exercise doesn’t have to come in a traditional package of cardio and weights. The options are endless! Go Dancing, Ice-skating, Roller-skating, play Golf, Hike your local Trails or even just run around playing Frisbee! All these activities will give you a Workout.
They will all keep you moving, and that’s the name of the game! It also helps to find people with whom you enjoy exercising.
If You Need a Challenge
Take whatever you’re already doing to the next level. For e.g. if you are into Cardio workouts, do an endurance event like a half Marathon or Marathon.
The point: Set a big goal for yourself, whether it’s a 5 K Run or a challenging hike. Then break down that goal into smaller, more realistic goals!