I don't find exercise fun. For me it can be energizing but I rarely enjoy the moments I am working out. This is especially true when I am doing strength training. First I must tell you that I am a weakling. When I started working with a personal trainer about 6 months ago, I had trouble lifting 5 pounds for 3 minutes. Really. I obviously had nowhere to go but up. I've been looking for some fun ways to exercise so I don't get bored. I hope my list helps you keep moving and getting stronger.
1. Know your target
220 minus your age. Keep that formula in mind. That's your max rate. Ideally you are working out at 80% of that number to get full benefit from any cardio. A heart rate monitor is the best way to measure but those can be expensive and uncomfortable. Machines often have sensors although not always reliable. I really like the talking test. You should work out to the level that you can still talk but not sing. It should take effort to hold a conversation.
2. Vary the pace
So you know about ideal heart rate for cardio. Unfortunately your body adjusts quickly to your effort. To keep your brain and lungs guessing, change the pace. Go to the upper end of your heart rate for three minutes and then slow down for three. Next time, try a long, slow workout. This will burn fat. Now you can try a constant pace that challenges you. The point is to do something almost every day and change the routine.
3. Get outside
Yesterday my husband and I worked out by walking at the park. Although not as intense as when we're at the gym, we spent more than an hour. Being outdoors watching people and nature keeps us going longer. We don't live near mountains so our hiking has to be on pavement.
4. Dance
This is my favorite way to exercise. You'll never meet a less coordinated person but I love to dance. Turn up your favorite music and spend 20 to 30 minutes moving to the beat. Even better if you convince a partner to join you.
5. Play games
My brother and his family have a Wii. They get family workouts in and have a blast doing it. My favorite so far is Wii Active by EA Sports. I especially like the mix of strength training and cardio without the stopping and starting I find in Wii Fit.
6. Ask for help
Your local Y or gym probably offers training sessions. Take advantage of this expertise. I got 4 strength routines created and now can do them on my own. Having a professional guide me through helped shape my behavior so my form is correct. Doing exercise the wrong way can be damaging.
7. Lean to the east
Eastern cultures have many forms of exercise that combine strength and flexibility. Americans have readily adopted yoga and Tai Chi. I found a few DVD's at the local store that guide me through routines for a nice change of pace.
8. Have great sex
What's better than an exercise that uses all three components of exercise, strength, flexibility, and cardiovascular activity?
9. Get a grip
A very recent study on aging found that people who could rise quickly from the seated position have a longer life expectancy. One more exercise that seemed an immediate predictor was hand strength. Participants at the low end of the strength scale were at much higher risk than those at the higher end. I did a quit squeeze test and can tell I have room for improvement in this area.
10. Adopt a puppy
A two year old also works. Following a young child or active dog around all day will wear you out. Pet owners are more likely to walk when they focus on their animal's health. Funny that we won't do something for ourselves but will lace up the sneakers if Rover needs to walk.
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