Gymophobia: Are you a Gymophobe?
Many people seem to have the idea that getting fit involves joining a gym.
Most newcomers to fitness find gyms very intimidating places. If this is you then this month I’m
going to give you some ideas on how you can improve your fitness without going within a
mile of your local gym. Fitness can be gained by hundreds of activities. I always advocate that you participate in an activity that you enjoy doing. This way you are much more likely to stick with it and reach your fitness goals. Let’s go through a few examples of activities that you can start right away.
Walking: is one of the best forms of exercise that you can do. Do you have a dog? If you do then no doubt you do some walking already. Improving your fitness is all about improving on what you already do. Walking, will build leg strength and is great for toning the hips and bum. It also improves balance and co-ordination. Performed at the right intensity can provide a good cardio-vascular (CV) workout. Get off the bus or park your car 20 minutes from your destination and walk the rest of the way. 20 minutes brisk walking, burns between 150-180 calories.
Cycling: is a great way to keep fit and to get around. So ditch 4 wheels for 2 when traveling locally. This will help get you fit and help the environment. It’s a great fun activity for all the family. If you want to take it more seriously then join a cycling club. Most large communities have cycling clubs and are always looking for new members. Cycling provides a good CV workout and helps to strengthen and tone the legs, arms, back and bum. 20 Minutes cycling burns between 300-400 calories
Swimming: is one of the best all round activities you can do. It tones the
whole body as well as working the heart and lungs. It’s a non-load bearing activity, which means it is really good for the overweight and older generations. You will get a better workout if you swim lengths rather than just socially, although social swimming with family and friends can also be good exercise. But beware most people just tend to stand around chatting when swimming socially. If you are sensitive about going to a public swimming pool, ask at your local pool about times for group sessions. Most pools have time set aside for lane swimming, women only and senior citizens etc. 20 minutes continuous swimming burns around 350 calories.
Stair Climbing: most of us have stairs in our homes or work place. If you can, try to use the stairs instead of the lift. Stair climbing for 20 minutes will burn between 200 to 250 calories. If you work in a multi-storey building, start by climbing one flight of stairs a day before getting in the lift. Or get out of the lift the floor below you want. Each day increase the number of flights that you walk up. Also, you can buy ‘stepper machines’ from most good sports retailers or high street shops that you can use in the comfort of your own home for about £20 to £40.
Aerobics and Circuit Training: are usually performed in a group situation. These 2 activities provide a great total body workout with a combination or CV and resistance exercises that will improve your fitness levels ten fold once you get started. The advantage is that classes are taken by a qualified fitness instructor who will show you the correct way to perform the exercises and will give advice on your fitness. Working with a group is motivational and you will meet like minded people you can socialize with. This is much better than the gym atmosphere where no one talks to each other.
20 minutes burns 200-250 calories
Running: is a great exercise and can be done anywhere. To run for 20 minutes non-stop, you need to have a reasonable level of fitness. But once you start, your fitness levels will increase rapidly. Running provides a great CV workout and tones the legs and bum. It’s also great for burning fat at the right intensity. If running or jogging is new to you try starting slowly. Alternate your running with walking. Walk for 1 minute then run for 30 seconds. Each time you go out, gradually increase the running time and reduce the walking time until you find that you are running for the full 20 minutes. Running for 20 minutes at 5-6 mph burns 300-350 calories
Weight Training: is necessary to help maintain muscle. Most of the activities above provide good CV exercise and muscle toning for the lower body, but tend neglect the upper body, with the exception of Swimming and Circuit Training. Weight training is what most people associate with the gym environment. So if you are a ‘Gymophobe’ then the chances are weight training is not likely to become part of your fitness regime. However, it’s a very important activity and plays a big part in obtaining
all-round fitness, so it should not be neglected. You don’t need to go to a gym to do weight training. A small set of dumbbells will give anyone who is new to weight training the tools available to complete a training routine in your own home for 20 minutes per day. The basic compound movements will provide you with the necessary exercise to help prevent muscle depletion. 20 minutes weight training burns 200 to 300 calories. But the great thing about weight training is that research has shown that you continue to burn calories for up to 38 hours after your workout has finished, depending upon the intensity.
Here are some other activities that you can do without joining a gym.
Golf, Football, Rugby, Martial Arts, Basket Ball, Net Ball, Hockey, Spinning, Gymnastics, Boxercise, Yoga, Rowing, Tennis, Squash, Badminton and many more.
The point I’m making here is that your fitness does not need to suffer if you don’t
like gyms. Take up an activity that you enjoy. That way you are much more likely to keep it up.
Gymophobe? - the importance of physical activity
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