Want to start exercising, but hate the gym? Short term or motivation? Or maybe you're feeling so out so that you do not know where to start?
There is hope, experts say. All you have to do is focus on exercising in a way that suits your personality, lifestyle and physical conditioning level.
Midsection Fat Loss Workout - Your Workout Options: Choosing the Best Exercise Plan for You
Never fears. You can still get in shape because the movement - the same thing needed for increasing fitness - can occur anywhere.
"Take a walk, walk bike or go for a walk," says Scott Lucett, director of Education for the National Academy of Sports Medicine. "Or realize an outdoor exercise routine in a park using your own body weight." Ideas include push-ups, squats, squat heels, crunches and planks.
Consider group classes outdoors. They are occurring in parks throughout the country, even during the winter, and many invite children and babies to participate. If the classes are not your style, look at an adult recreational league. They are in all cities and cover soccer sports for final Frisbee.
Bring and look for activities that give you a more active lifestyle, says Cedric Bryant, director of the American exercise advice.
"Exercise as Wii Fit are a good way to take someone who is a sofa potato and give them a little exercise," says Bryant. "Doing something that can be a little more fun, you may be able to sneak on a small dose of exercise. And the intensity tends to be low or moderate."
Look for simple opportunities to move during your daily routine. "Use a pedometer and make a goal to take more and more steps every day with the ultimate goal of reaching 8,000 to 10,000 steps per day," says Bryant.
lucett suggests beginners with top 10- minute rides - 5 minutes and 5 minutes back - then gradually increase than for 2 or 3 minutes every week. "The next thing you know," says Lucett, "you will be walking 30 minutes a day." He also says, however, that people who are seriously out of shape must have approval from his doctor before starting any exercise program.
Group activities can be your best way to get in shape. Groups allow social butterflies to be around many people and enjoy camaraderie while they are fitting. Dancing is one of the most popular group activities.
If you like the gym, consider Zumba, the newest mania of the group's exercise. This will give you moving and burning calories for Latin dance rhythms. Other choices include field line dance, swing, parsley, hip hop or ballroom dancing. If you have two left feet - and no intention to reform - consider a race club, hiking, cycling or hiking. You will share a common theme for your exercise, and will also appreciate the social networks that have occurred out of training.
Consider hiring a certified professional. Walter Thompson, PhD, from the American College of Sports Medicine (ACSM), says you should do homework and find someone who is educated, experienced and certified by a reputable organization, such as ACSM.
Many coaches are highly educated and experienced and have degrees and certifications recognized nationally. They adapt exercises for individual needs and often work with health professionals to make special programs, such as for people who are pregnant, elderly, about consumption or physically challenged.
If you can not afford private sessions consider joining a friend or two - or doing a group exercise class performed by a coach. Many group exercise instructors - and even some experienced gymnastics - can be very well informed about fitness.
Boot camps is another option that can suit, especially if you are motivated by someone shouting with you. Named after the basic training that military troops suffer, the boot fields are becoming increasingly popular throughout the country. They vary from light to the maniac, but all offer training and direction in a group configuration.
In addition to an almost personal trainer, you will have the additional benefit of pairs pressure and competition at a camp. Everyone will be pushing to run in maximum capacity, which will maximize your workouts and keep it motivated.
If you get to the gym seems impossible, just do your workouts at work.
, says Trainer personal certified Lisa de los Santos.
If you can get to the gym, make a circuit training routine, moving from the machine to the machine without rest. The key is to continue moving and keep your heart rate as high as possible. If you prefer free weights, just double in your moves, adding short cardio bursts - like jumping inside and out of a weight bench - between each.
"Try combination movements, such as a squat and biceps curl as an exercise," says Bryant. "You are receiving your biceps, shoulders and smaller body wrapped in a movement. And instead of eight to 12 exercises, you can do this in three to four."
Another suggestion is a combination with an alternate side line. This will simultaneously work your chest, triceps and shoulders along with lats and biceps. "You will also work with these important cores stabilizers to keep the proper position of the body," says Bryant. "It's the top of the whole body."
Start with a flexion. Then stay in the upper position while grabbing a free weight with the right arm. Flex it, then pull back, keeping your arm close to your chest. Move to the left arm. Repeat.
You do not need a gym adhesion to exercise. "With some free resistance, call of gravity, body weight exercises can be easily held at home, parks or beach," says Lucett. "It's a very affordable, flexible and nice way to get your exercise."
Try squats, lunges, push-ups with different hand positions, lungs hiking with torso rotations, long jumps, bridges with knee extensions, and support crawling, which are made walking in all four.
Do you want to create your own gym at home? From Los Santos says it is not expensive and that you only need some ranges of resistance, some dumbbells and a stability ball to create unlimited exercises. Is there no idea what to do with all this equipment? Beat on the Internet or DVDs for videos.
and do not forget local recreation centers, which offer a variety of options of cheap activities, usually at a fraction of the price of private clubs. For example, many recreation centers offer low cost tennis classes, which can be an expensive activity somewhere else.
Take what you are already doing to the next level.
"If you are in strength training, sign up for a Body Building show," from Los Santos says. "If you are in cardio, make a resistance event like half marathon or marathon. If you like variety, try a triathlon."
According to the International Triathlon Union, Triathlons are one of the most growing adult sports in the world, with about 6 million adults participating annually. And they are not all Ironman competitions. Most people experience a first Sprint Triathlon, which is typically a swimming of 500 meters, followed by a 20k bike ride, and a 5K race.The point: Define a great goal for yourself, be a marathon, triathlon, or challenging walk. Then break this goal in smaller and more realistic goals.
drive increases the range of motion, allowing you to perform more exercises with better results. And according to several studies, may even decrease sensitive areas called "trigger points". The stretches should be kept for 20 to 30 seconds each - without jumping.
Search cross training options such as cycling, swimming and running. Bryant recommends changing its main activity every six to eight weeks. Alternatively, you can mix every training.
"Instead of entering the elliptical for 45 minutes, only 15 minutes, then make 15 on the treadmill and 15 in circuit training," says Bryant. "The next workout, participate in a group exercise program."
Remember, exercise does not need to enter a traditional cardio and weights package. The options are endless. Go dancing, ice skating or skating. Play Frisbee Golf. Beat at the jungle gym. Walk your local trails.
"They will keep you in motion, and that's the name of the game," says Lucett.
also helps meet people you like to exercise with.
"The best thing is to connect with a group of people, whether a water aerobics class or a group you walk," says Los Santos. "The key is to create a social network of people you relate to. This is what will keep you coming back. Everyone wants someone they can relate. After all, who wants to be lonely?"
