What Exercise Will You Be Doing?
Weight management and health is so much more than diet alone. Unless you have an active occupation then - in all honesty - you need to give your exercise routine some thought.
Gyms the world over fill up every January as people attempt to get some exercise into their life.
The word "gym" is enough to make many of us groan and reach for another packet of "cheetos" - but it doesn't have to be this way.
Right now is a good time to sit down and write (yes actually write) down your exercise goals for the year. These goals will be incredibly varied - and the good news is that there is an enormous number of ways you can move your body.
- Walking - fast, slow, long, short.
- Jogging - this and many other exercises can be done for endurance (long moderate-intensity sessions) or in short intense bursts (think high-intensity interval training).
- Swimming.
- Cycling.
- Videos/DVD - Choose from the thousands of video-based workouts.
- Pilates / Yoga - Join a class.
- Conventional weights - Here I mean what most people do at the gym - a variation of routines using free weights or machine weights - typically done in sets (of around 2-4) and repetitions (typically around 6-12).
- Team sports.
- Strength building - typically free weights and core movements (squat, deadlift, bench press) done in low repetitions, long rest periods, and heavy weights.
- Body Weight - Exercises done with or without equipment - but typically functional compound movements. Dips, Chins, Push-ups, Squats - also plyometric movements such as burpees, tuck-jumps, etc.
- Video Games with movement - Checkout the Nintendo Wii. Also fitness-based games (such as Dance Dance Revolution) continue to grow in popularity.
- Dance - At home, in a studio, classes, serious, social, or messing around at home with the kids.
- Gym classes - A huge variety of training methods offered in class format.
- Mix-it-up - Have to mention CrossFit here - an incredible mix of movement including olympic weight lifting, gymnastic movements, endurance, strength, and incredible intensity. Not for the faint of heart.
- Home Gym - Will you get some equipment for home? Some free weights? A machine? Will it become an expensive clothes rack? Think carefully before purchasing.
- Portable workouts - With all the gadget technology around - portable workouts have become very popular (both audio and video). One product I like is Cardio Coach.
Not everyone needs to buy a gym membership and start doing bicep curls, lat pull-downs, and 45 minutes on the treadmill. Be creative, do some research, and get enthusiastic.
The health benefits (both mental and physical) are simply too many to ignore. It's time to ditch the negative connotations of the word "exercise" and find yourself new challenges and goals to strive for.
Note: I'm not trying to define different workout styles (that's well beyond me) -- but simply provide some ideas... Who knows - maybe something there will tickle your fancy.
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50 Comments
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Created / Updated: November 15, 2011
Great list! A combination of conventional weights and strength building is at the core of my workouts, but my favorites are weighted body weight exercises (i.e. dips/chins) and walking.
ReplyI am going to do yoga,cardio at the gym, and strength building. Good list!
ReplyTry listening to your iPod and jog outside.
ReplyI'll jump rope and lift weights. Happy Fit New Year everyone! I think I'll check a few of the things on the list there to see if I can improve my routine.
ReplyLast year I had some very explicit goals and a very intense exercise routine (crossfit). It resulted in me dropping to just under 10% body fat and being a whole lot fitter.
I then realized two things. In order to maintain that fitness I would have to continue to exercise on an intense level indefinitely. And, that at that level of body fat my face looked so gaunt that I got a fright when I saw photos of myself!
So the goals for 2007 are to exercise regularly - but not obsessively. This will include mostly body weight exercises and maybe the occasional run.
The strange thing about body fat is that it really does "stick" on some places but disappear on others -- which is not always desirable. This year I will not worry so much about how much subcutaneous fat I carry - but about keeping regular, consistent, and enjoyable exercise.
Right. Now I feel motivated. Time to have a good workout.
Happy Fit New Year to you all also...
ReplyI do intervals on the bike and treadmill, and weights every other day. Since the gym was closed over Christmas, I am getting back into weight training now. Of course the gym is way more crowded!
ReplyI actually got really lucky. I've only been at my current gym for 6 months. Every other gym I've been at before got packed in January. However, it seems that one of the neighboring Gold's Gyms got the brunt of it; mine was mostly spared. On top of that, most of the new recruits work out in the afternoon/evening and aren't coming in at 7 in the morning like me. I think I may have noticed 2 new people.
I have a variety of things to do for exercise. I take long walks, do steady-state cardio, and play DDR and Wii Sports. And, being a bodybuilder, I also lift weights. I currently use a full-body workout, one set to failure on each body part. For lagging/stubborn body parts, I instead use Gironda's 8-by-8 system (8 sets of 8 reps, working rest intervals down to 15 seconds). The 8-by-8 is very effective when it comes to building muscle but does almost nothing for strength.
ReplyI highly recommend cycling. I'm a big runner myself, but on rainy days, I head to the gym and use a stationary bike. It's really fun if you have music or a tv to entertain you while you bike. This helps keep you focused to work out for longer periods of time. I usually go to the gym during Oprah or the Today show. (I find a lot of other women do the same, so beware!)
ReplyGreat list Jim!
I love walking with my dogs and friends, and dancing, both at home and socially.
When I was younger I danced several hours a week. It was wondeful fitness. As I got older injuries to my knees and ankles have made it harder but I still love dancing.
I'd like to get back into indoor netball this year but I don't have any specific fitness goals. I'd like to add some upper body strength training but other than more of the same...
ReplyI haven't seen crossfit before. I just took a look - seems pretty intensive. I'm sure it would be fun.
I'll be interested in your updates on the vibrational training. It's certainly gaining popularity.
ReplyI do all kinds of random exercise. I don't have a car, so I walk a lot when I'm not taking public transportation. When I go to the gym, usually twice a week (there is a gym in my building) I do the elliptical trainer and lift weights (Nautilus and free weights). At home I have one of those door gyms for Pilates and I have a couple of workout videos and resistance bands and a ball. I also bike but it's a little cold for that right now.
ReplyI'll be stepping up the intensity in 07. I like Cross Fit and its principles, I think we should mix it up like them a lot more.
ReplyI hate January at the gym. It's impossible to do anything because of the clueless crowds. I actually try to time for training breaks in January because of this problem. Things get back to "normal" in February.
Otherwise, I train martial arts, strength (both free weights and plyometrics) and cardio (intervals and steady-state alternating days).
ReplyThe gym is so easy not to go to... and intimidating for the very overweight/out of shape. I whole heartedly support running, cycling, etc... and buying some dumbells for basic strength training to supplement calisthenics.
I would never exercise if I thought of it as exercise... the gym, blah! But, running, etc-- fun! Train instead of exercise-- great motivation.
ReplyWALKING is the best exercise and I use the best walking vest on the market comfy sleek and fantastic way to tone up firm up burn calories without spending hours at a sweaty gym!
ReplyBut if you love the gym it works very well there too to power up any exercise see NYKNYC to see new vest
You have to remember
ReplyThe plates of your past!
The many lasagna's
Whose fates have been cast!
The calories surround you
From where they did sit
Serves to remind you
Eat smart and keep moving
On that road to stay FIT!