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How To Create an Exercise Routine You’ll Actually Stick To

One New Year’s resolution you’re sure to see on several people’s lists this year is to finally get fit. Yet, when February rolls around, many have abandoned their efforts.

This time of year, every gym will be vying for your money, eager to lock you into a subscription that often comes with a high initiation fee. But before you sign that contract, you’re better off developing exercise as a habit that’s part of your daily or weekly routine, and a great place to start is at home.

There are a bunch of legitimate excuses for choosing not to join a gym — time, expensive memberships and judgmental gym-goers. But that shouldn’t stop you from exercising. Starting up a workout routine in your own home addresses all of these problems, and it’s much easier than you may think.

If you want to make 2020 the year you finally start working out again, the key may be to ditch the trips to the gym or studio and start exercising in the comfort of your living room.

Working out at home

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If you work out in your living room, you can squeeze in a quick exercise any time of day. Angela Lang/CNET

Approximately half of American adults don’t meet basic exercise guidelines. With our busy schedules, it’s no wonder we don’t have enough time in the day to drive to the gym and get a solid workout in. But if you use your living room (or even bedroom) as a defacto gym, you’re cutting down on commute time. If you still can’t wedge out 30 minutes a few times a week, try keeping an honest log of how you spend your time and identify any blocks of time wasted on TV or social media.

Another reason to skip the gym, yoga studio or spin class is the costly membership fee, but working out in your house is completely free.

Thirdly, anyone who’s been in a semi-public locker room knows that sometimes it can be uncomfortable. A huge benefit of exercising at home is avoiding any awkward interactions, judgy gym bros or accidentally laying eyes on an unclothed person. Seriously, people, do you have to sit on the bench for so long before getting dressed?

How to create a home workout routine

No matter what exercise routine you start up, make sure it’s one you genuinely enjoy — or at least don’t hate too much. The best workout routine is the one you’re going to stick with — it’s much harder to make exercise a habit when it’s something you dread. Begin with working out two to three days a week, and increase your frequency once you get used to it, if you desire.

Make sure to start every workout with a warmup and cool down so that you don’t injure yourself.

Home gym equipment

It may be tempting to buy a pricey Peloton or expensive treadmill, but you don’t need either of them when you’re just starting out.

If you spend a few bucks on a yoga mat, resistance bands and a kettlebell or two, you can build an effective home gym. Set up your equipment out in the open with necessities like a towel, speaker, and maybe a TV to watch YouTube. Make your mini home gym impossible to ignore — it’ll motivate you to actually use it.

If you’ve exhausted the equipment-free options and are itching to try a new home workout, you don’t need to buy fancy equipment like the Mirror or a Peloton bike. Instead, with a little DIY spirit you can create the same experience for a fraction of the cost. For example, try buying a used road bike and putting it on some rollers for an inexpensive spin bike. Use your phone or tablet to watch some free cycling videos and enjoy a great workout without busting the bank.

Bodyweight strength exercises

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Your bodyweight is a form of resistance that can help you get strong. Angela Lang/CNET

If you want to get stronger, you don’t need any weights or equipment to achieve your goals. A few examples of strength exercises you can do are pushups, tricep dips, planks, toe touches, squats, lunges and supermans.

When choosing which bodyweight exercises you want to do, make sure you choose ones that are balanced across the different parts of your body — for example, if you do pushups, which mainly work your chest, pair them with a back exercise. Not doing so will lead to muscular imbalances and risk of injury.

HIIT cardio

Of course you can always lace up your running shoes and head outside for a jog or walk, but with the cold weather this isn’t feasible for many people. Instead of swearing off cardio till springtime, try doing high intensity interval training at home.

HIIT workouts should only take you 20 minutes max, and the key is to group together movements with short rest times. For example, you could do 20 jumping jacks, 10 pushups, then 10 squats in a row, rest for 30 seconds, and repeat. Or, if you want to make it purely cardio, try doing high knees in place for 45 seconds then resting for 15 seconds, and repeat five times.

HIIT will boost your athletic performance and is a great alternative to longer cardio sessions, and has numerous health benefits including lowering your blood pressure.

Yoga

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Angela Lang/CNET

Yoga or gentle stretching is a great exercise to do at home, even if it’s as simple as doing a quick sun salutation to gather yourself before leaving the house. For lengthier routines, you may want a yoga mat, or you can do movements on a carpet.

Many people think of yoga as a destressing activity — which is completely true — but it can also function as an incredible strength exercise. Whenever I take yoga classes, my muscles are left shaking afterwards. You can find tons of free yoga videos on YouTube — with routines aimed anywhere from helping you get stronger to relaxing after a stressful day

YouTube exercises classes

Instead of spending cash on a prancercise DVD, pull up YouTube to watch hundreds of fitness videos for free. There are dancing tutorial channels, ab workouts, home boxing workouts and more. Sometimes I dance around in my room while cleaning up, and it’s good to know that I can turn this into a great workout.

Find exercises you love

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Mermaids must all be in great shape because this is a hard workout. Mohd Rasfan / AFP/Getty Images

If you’ve tried doing pushups in the kitchen or yoga in the living room and can’t stick with it, all hope isn’t lost yet. There are a ton of alternate ways you can work out that are, believe it or not, surprisingly fun.

For a great cardio exercise, strap on a pair of rollerblades and venture outside to explore your neighborhood. Or, throw on some music and have a dance party in your living room. If there’s a local pool nearby, you can even strap on a mermaid tail and live out your childhood fantasies.

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Source: How to create an exercise routine you’ll actually stick to

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Muscle Soreness Body Fatigue Exercise Recovery Is Important & Shouldn’t Be Overlooked

I recently embarked on what some people (me) would describe as an intensive exercise regime, and was unable to walk properly for the following week.

Getting out of bed required enormous willpower, walking down stairs was a precarious and daunting challenge, and bending to pick something up off the ground was out of the question.

I learnt my lesson, and vowed never to exercise again.

(No, no. Just kidding! Exercise is very important. Don’t stop.)

It was a good reminder, though, of the importance of exercise recovery, both to ease the pain of sore muscles and to keep consistency to my workout routine.

So, to find out how it’s best done, I called recovery scientist and former director of the Australian Olympic Committee’s Recovery Centre, Shona Halson.

“People tend to think of recovery as ice baths and compression garments,” said Dr Halson, who is also an associate professor at the Australian Catholic University.

“But recovery is the foundational things like sleep and nutrition.

“Those are the things we should all be doing well. The other techniques … they’re more like the icing on the cake.”

Firstly, why am I so sore?

A couple of things can happen when we exercise: fatigue and soreness.

“The fitter you are and the more accustomed you are to doing a particular type of exercise, the less fatigue and soreness you’re likely to have,” Dr Halson said.

But the type of exercise matters too.

Muscle fatigue typically arises from exercise that involves “concentric contractions” (where the muscle is shortening) and no impact with the ground such as swimming and cycling.

“You can swim for hours, you can cycle for hours. And you burn fuel, but you don’t really get super sore, you get more tired,” Dr Halson said.

Muscle soreness, on the other hand, comes about after exercise that involves the lengthening of muscles.

This can break the connections between muscle fibres, causing inflammation and swelling.

“That swelling causes the soreness,” Dr Halson explained.

The microscopic damage our muscles accrue can be the result of impact with the ground, for example through running, or with another person if you play contact sport.

It also happens when we force our muscles to work harder than usual, or exercise muscle groups we don’t normally use.

“Weight training is another type of exercise typically associated with soreness,” Dr Halson said.

“You have some shortening muscle contractions, but you also usually have some lengthening contractions, and it’s those lengthening contractions that cause the soreness.”

While the fatigue most people feel from activities like cycling and swimming tends to go away quickly, soreness from damaged muscle fibres can last for a few days.

Soreness isn’t a bad sign

If it takes up to 72 hours for soreness to go away after exercise, it’s probably a sign that you have induced a fair bit of muscle damage, Dr Halson said.

While it’s not much fun at the time, making progress with your fitness usually means pushing yourself a little bit more each time, she said.

“You’re not going to keep improving if you don’t generate some soreness and fatigue. It’s part of the process.”

That being said, soreness that doesn’t go away after three to five days may be a sign you’ve pushed yourself too hard.

If you are trying to build up your exercise routine, it’s important to do it gradually, and allow your muscles to adapt and repair.

But what if I’m a regular exerciser?

Consistent exercise provides somewhat of a protective effect against muscle fatigue and soreness.

“You’re still putting stress and strain through the muscles … it’s just you adapt,” Dr Halson said.

However, people who regularly work out still encounter muscle soreness because they’re often building their strength or aerobic fitness over time.

“You’ll up your weights, or try to run a bit further or a bit faster,” she said.

“Often, if you do exercise that you haven’t done before and you exercise quite extremely, it can be really painful.”

What’s the best way to recover?

Sleep is the answer

“Sleep is the most powerful recovery strategy that you have,” according to Dr Halson.

It’s well known sleep is important for brain function and memory consolidation. But, she said, it also plays a key role in restoring and repairing muscle tissue.

“Sleep is one of the most active times both from a physical and mental recovery perspective. There’s hormone release, muscle repair and restoring of the brain.”

Stay hydrated

When we exercise, our muscles initially use their stores of carbohydrates for fuel, before burning fat.

Sports drinks, which typically contain water and electrolytes for rehydration and carbohydrates (as sugars) for energy, were originally designed to replenish fluid and provide extra fuel for intense, long-lasting exercise.

But water should meet most people’s fluid requirements unless you’re a professional athlete, Dr Halson said.

“It’s important to rehydrate if you’ve lost fluid, and one of the best ways is to measure yourself pre and post-[workout], and replace 150 per cent of what you’ve lost.”

When it comes to food, Dr Halson said it was important to replenish any carbohydrates depleted during exercise, and protein — the main nutrient needed for muscle repair.

If you’re doing high intensity interval training or weight lifting, for example, you might want to focus especially on protein. If you work out is predominantly cardio-based, you should be looking at carbohydrate replacement.

“It just depends on your activity.”

Compression can work

While compression garments aren’t necessary for most people’s exercise recovery, Dr Halson said they can help reduce the perception of soreness.

“There are a couple of theories behind compression garments,” she said.

“One of the main ones is that the tightness [of the garment] basically compresses the superficial veins close to the skin, particularly in the legs, and that forces the blood to flow through deeper vessels.”

That increase in blood flow can help to clear “some of the waste products” in the blood, she said.

“That can be good for inflammation and swelling, which we know is what partly causes that soreness.”

Ice, ice baby

Ice baths are a popular recovery tool for athletes, and for good reason; like compression garments, water can be compressive.

“There’s hydrostatic pressure in water, so it has that similar effect on blood flow,” Dr Halson said.

But the benefits of ice baths can be achieved without actually filling up a bath tub with ice.

“As long as the water is colder than your skin temperature [about 34 degrees Celsius] … it will eventually cool you down.”

That means jumping into a cold swimming pool or the ocean after exercising can help to reduce soreness. Even a cold shower — though it won’t provide the hydrostatic pressure of a body of water — isn’t a bad place to start.

But what about the effects of freezing cold… air?

Cryotherapy is a treatment that involves exposing the body to freezing or near-freezing temperatures for several minutes, and its use has grown in recent years.

“There is a little bit of science … mainly in patients with rheumatic arthritis or an inflammatory disease,” Dr Halson said.

“But what you don’t get with cryotherapy chambers … is the hydrostatic pressure of water.”

Dr Halson said the evidence for water immersion was stronger. Plus, a dip in the ocean is free.

Stretch if you feel like it

For something so many of us do either before or after exercise, there isn’t a whole lot of evidence that stretching is effective at reducing injury risk.

“A lot of athletes say that if they don’t stretch, they feel more sore the next day,” Dr Halson said.

“But in terms of scientific evidence to say we should be stretching after exercise, there’s not a huge amount.”

For those who find it beneficial, there’s no reason to stop, she said.

“Stretching can be something that might reduce soreness and stiffness, especially if you’re someone that’s doing something you’re not really accustomed to.”

Listen to your body

Sometimes, when your muscles are feeling sore or fatigued, it can be helpful to do some gentle exercise to “work through the soreness and stiffness”.

But taking periods of rest is also important.

“If you look at elite athletes, even they would have one day a week off,” Dr Halson said.

“So, I think your average person should be looking to have at least one day [per week] of complete rest.”

The most important thing to do is listen to your body.

“If you are a bit sore, starting to get really tired, maybe not concentrating at work, or you feel like you might be getting sick, having a day off in the long run is probably better for you.”

By: Olivia Willis

Source: Muscle soreness? Body fatigue? Exercise recovery is important, and shouldn’t be overlooked – Health – ABC News

Stretching is a great way to minimize post workout soreness. Using ice packs and massaging sore muscles also can help with any sore spots. Premier Health Physical Therapist, Greg Schultz, talks more about how to minimize post-workout soreness. #Conditioning

Wanna Live Longer? Just Do Something. Anything, Really

The notion that exercise is good for you is about as well established at this point as gravity, but new research continues to put an ever finer point on it.

 As things like whatever you’re reading this on have made us more sedentary, researchers have found that even low intensity physical activity has measurable health benefits, including the biggest benefit of all: a longer life.

A recently published study by an international team found that doing more physical activity – even something as simple as cooking, washing dishes or walking slowly – is linked with a lower risk of early death in middle-aged and older folks.

You may have heard or just assumed that you need to break a sweat or get your heart rate up to the point that you’re panting for exercise to really be of any benefit.

People with busy modern schedules may have a hard time fitting in all that sweating, especially when you add the time it takes to get ready and then clean yourself up afterward.

“It has previously been widely assumed that more is better in terms of physical activity for health,” said Tom Yates, a professor at the University of Leicester and a co-author of the paper, which was published in the journal BMJ. “However, this study suggests health may be optimized with just 24 minutes per day of brisk walking or other forms of moderate-intensity physical activity.”

You can also add this study to the pile of evidence that says too much sitting is literally killing you.

“Another important finding was that spending 9.5 hours or more each day sedentary – which essentially means sitting – was associated with a statistically significant increased risk of death, with each hour more above this threshold increasing the risk of death further.”

Co-author Charlotte Edwardson, also from Leicester, said the study reinforces the idea that ‘doing something is better than doing nothing,’ even if it just means standing up for a bit at work.

“A large risk reduction was seen between the least and the second least active group suggesting that incorporating some time doing physical activity, light or moderate intensity, in daily life is associated with a big health benefit.”

Living a longer life could be as simple as standing up while you read things like this, so long as you’re not crossing the street.

By: Eric Mack

Source: Wanna Live Longer? Just Do Something. Anything, Really.

Gadgets and their ever increasing speed have become firehoses of information. Our nervous systems are awash in bits and bytes by the trillions around the clock whether we’re online or not, awake or sleeping. In this talk, Pack will describe vital behavioral strategies we can re-learn and re-purpose to leverage and focus upon to create virtuous feedback circles.

About Pack:
Pack Matthews is known in Columbia, Missouri primarily as a local musician, yoga instructor and piano tuner, and has recently added the moniker “inventor” to his credentials. His passions are numerous and leave him making hard choices to avoid becoming a jack of all trades. So far he’s keeping them focused on Jazz piano and bass while devoting most of his time to his start- up, mysoulseat.com. He particularly enjoys unearthing the depth of talented people here in Columbia.

TEDxCoMo, held April 6, 2013 at the historic Missouri Theatre in Columbia, Missouri, was produced by Keith Politte and Cale Sears. Event website: TEDxCoMo.org

What Happens When You Drink a Gallon of Water a Day?

I am that person who hates drinking water. Where others enjoy a satisfying thirst quencher, I suffer through a barrage of sulfur, algae, swimming pool, and old metal pipes. Most days I avoid the issue entirely, subsisting on coffee, herbal tea, and the occasional LaCroix. But a few months ago, I began to suspect that chronic dehydration was the reason I continually felt tired and achy. So, in an effort to overcompensate my way to better life habits, I decided to slosh through a feat known across the internet as the Water Gallon Challenge…..

Source: What Happens When You Drink a Gallon of Water a Day?

Why We All Need to Drink More During Hot Weather Exercise

Some athletes have begun to eschew fluids during hot weather workouts, in hopes that the privation might somehow make them stronger. A new study suggests it doesn’t.

Source: Why We All Need to Drink More During Hot Weather Exercise. | Online Marketing Tools

 

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