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Unusual Workouts That Will Help You Reach Your Fitness Goals

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Are you tired of ho-hum workouts? Are you looking to reach your goals in an innovative way? Then you might want to experiment with some unusual exercise routines. Here are a few that are effective.

Pogo

The pogo stick is back!

This vintage toy which you jump up and down on can get you burning up to 600 calories an hour. And, since you are not making direct contact with the floor, it’s easier on your joints than running and jumping rope, even though it provides similar results. If you can master the balance aspect, you’ll have tons of fun.

Backwards Running

Backwards running may get some second glances, but it’s a good way to work out. It targets muscles you don’t hit when running forward. It’s also lower impact than regular running and it uses 30% more energy making for a more effective workout.

Desk Workouts

If you sit at your desk all day, you are likely to begin feeling stiff and lethargic. A quick workout will get the blood flowing so you boost productivity and burn calories. Many moves can be done without even leaving your chair.

For example, you can do oblique twists which require rotating back and forth on a swivel chair while holding on to your desk. Seated leg extensions require kicking your legs straight out while in a seated position. Or you can do glute squeezes which involves simply squeezing your glutes and holding and releasing while seated.

Zuu

This workout originated in Australia and involves mimicking the movement of wild animals. A Zuu exercise routine may include crawling around the floor like a bear, swinging out your arms like a gorilla and other weird and primal movements. It has yet to catch on in America, but if you search the internet, you will find Zuu workouts that will get you burning some serious calories.

Inverted Workouts

Inverted workouts can be done on an inversion table or by simply hooking your feet onto an elevated bar. Once in the upside down position, you can do inverted rotations, sit-ups, crunches and more. They are great for getting the core in shape and they relieve stress on the joints and spine to improve range of motion.

Inverted workouts can be beneficial to fitness, but they are not for everyone. Talk to a doctor before trying an inverted workout if you have any injuries or blood pressure issues.

Surf Workout

A surf workout will get you in shape without having to dip a toe in the water. Certain fitness facilities offer equipment that allows you to mimic the movement of surfers so you can get bikini bod ready. The workout is great for the core and promoting balance.

If you are tired of the same old workout, these unusual routines may be worth trying out. They are fun, effective, and unique. Which will you be experimenting with the next time you branch out with your physical activity regimen?

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In Health & Fitness

How to Make a Home Gym with the Items You Already Have in Your Home

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The pandemic caused many of us to convert areas of our homes into home gyms. Now that mess is over, but a lot of people are still working out at home. After all, it’s cheap and convenient.

If you think a home gym in the right choice for you, all you need to do is get the equipment. One option is to go to a sporting goods store and buy items like weights, a bench, and a treadmill. But did you know you can create your home gym using the items you already have in your home?

Here are some ideas for making a home gym using what you’ve got.

Laundry Detergent and Kettlebells

Kettlebells are all the rage in fitness. You can swing them around (carefully) to work nearly every part of your body.

But if you’d rather forgo the expense and hassle of buying one, a bottle of laundry detergent with a handle will do the trick. Just make sure it’s nice and full.

A Chair as a Bench

When it comes to using a chair for workouts, the possibilities are endless. You can place the chair behind your head and use it to steady yourself during ab workouts. You can sit in the chair and do triceps dips. You can put your feet on the chair to work your thighs…and so much more.

A Backpack as a Weighted Vest

Want to take your exercise routine up a notch? Try doing it with a backpack on your back. Just fill the bag with cans, water bottles, or anything else that adds weight, and work out as usual. You can add more weight every day to keep it challenging.

Soup Cans as Small Weights

Small weights are great for high repetition movements like overhead triceps extensions and curl pulses. If you’d rather not splurge on entire set of small weights, soup cans will do the trick quite nicely.

The Stairs for Cardio

Why get a StairMaster when you can use the stairs? Walking up 400 steps a day has been shown to significantly increase endurance. That’s a lot of stairs… but every bit counts.

If you live in an apartment, you can even use the stairs in your building for your workout. Just be sure to schedule your routine for time of the day when there’s low traffic.

A Rope as a Suspension Trainer

If the weather is nice enough, you can get some outdoor exercise in with a rope and a tree. Get about 8 feet of rope and tie a knot at both ends. Find a tree with a sturdy branch and sling the rope over it. You can use your makeshift equipment to pull off inverted rows, squats, planks, and lunges.

A home gym makes for an inexpensive way to work out. Using the items you have in your home will save you even more money. Which of these household goods will you be using to create a fitness center in your residence?

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Gym Etiquette Rules You Need to Know

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After a long pandemic, many of us are headed back to the gym. A little rusty on those etiquette rules? This article will give you a quick update to ensure you are not the pariah of the facility!

Get to Class on Time

If you are taking a fitness class, show up on time. Not doing so is considered rude. A late showing will be especially disruptive if you are taking restorative yoga or another type of class that requires a peaceful setting.

Don’t Hog the Machines

It’s imperative that you get your workout in, even if you need to be on your machine for an hour. But don’t sit on a machine and look at your phone or chat without working out. And don’t drape a towel over a machine to claim it and then spend an hour in the bathroom. That’s just plain rude.

Wipe Down Machines After You Use Them

In this age of germ awareness, no one wants to get on a sweaty machine. Not wiping down a machine after you use it is gross. Make sure you bring a towel for this purpose.

Clean Up After Yourself

In addition to wiping down machines, you must also clean up after yourself. That means putting away any weights you have used and getting rid of empty cups and water bottles. If you spill a drink, wipe it up immediately so no one slips.

Give People Personal Space

We all know that gyms can get crowded. But if there are lots of machines available, space it out so you’re not right on top of another member. The same goes for the weight room. Give heavy lifters plenty of room.

And while the gym can be a great place to meet others, do your best not to engage someone in conversation while they are working out. And keep your eyes to yourself when on the machines.

Don’t Give Advice Unless You’re Asked for It

It’s advisable not to give advice to gym-goers. For example, you will never want to tell someone to run faster or lift differently, even if you think they could benefit from your suggestions. And if someone gives you unsolicited advice, just smile politely and move on.

Avoid Making Phone Calls

Phone calls can be disruptive in the gym area. If you need to make or take a phone call in the middle of a workout, move to a public area such as the lobby or locker room.

Be Aware of Headphones

If you plan on listening to music during your trip to the gym, use noise canceling headphones so the sound won’t spill over. If you see someone wearing headphones while at the gym and want to say hello, try getting their attention by waving first. You won’t want to startle them and have them injure themselves on the equipment.

Now that you have some sound gym etiquette advice, you are ready to enjoy a dynamic gym workout. Here’s to creating and enjoying a pleasant environment in the facility.

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Should You Eat Before or After a Workout?

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The question of whether to eat before or after a workout is one that has been hypothesized on by various health experts. If you eat before you work out, you will burn the calories you’ve just eaten which may be beneficial to weight loss. If you eat after a workout, you will help your muscles recover and you will have energy throughout the day.

With both options offering benefits, it’s difficult to decide which is the best choice. This article will look at both sides of the coin so you can make the decision that’s right for you.

The Morning Workout

Many people work out in the morning. It’s a good plan as it gets exercising out of the way. It also boosts energy throughout the day.

The question is, breakfast first, or workout first? If you work out first, you will be exercising on a completely empty stomach. Is it best to get some food in you so you can burn some calories?

One study looked at twenty-seven young men divided into three groups. One group did not exercise, one group ate a high carb breakfast before working out, and the third ate a high carb breakfast after working out.

Both the group that did not work out and the group that ate before working out gained weight. Only the group that ate after working out maintained their weight.

Researchers believe that eating a lot before a workout causes blood to shift into your mid-section for digestion. Therefore, exercising after eating a lot could make you sick.

Other Benefits to Eating After a Workout

Eating after a meal can have other benefits besides optimal weight loss.

Your body stores glucose for energy. During a workout, your muscles lose their glycogen stores, and they need to be replenished.

So, if you have just worked out, and your next meal is more than two hours away, it’s recommended that you eat a snack that contains carbohydrates and proteins.

Benefits to Eating Before a Workout

We’ve reviewed a few arguments in favor of eating after a workout. But can eating before a workout ever be a good thing?

Yes, there are benefits to eating before a workout. If you are hungry, you may not have the energy to perform at your best and get the most out of the physical activity. Food will give you the fuel you need to make it through and hit your fitness goals.

If you choose to eat before a workout, choose the foods and times you eat wisely. It is best to eat 30 to 60 minutes before your workout to give your body some time to digest. You should also eat foods that contain a digestible type of carbohydrate and a small amount of protein for maximum energy.

Conclusion

Eating after exercising has more benefits than eating beforehand, but both have their pros and cons. The important thing is to make wise choices in terms of scheduling your meals and making sure they are healthy. How do you plan your meal and exercise routine?

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Best Fitness Routines for Menopausal Women

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It’s important to maintain an effective fitness routine throughout your life, but especially when you hit menopause. Once menopause sets in, you will be dealing with additional health concerns that require a specific workout plan. This article will review the issues menopausal women may be facing and the fitness routines that will keep them healthy.

Menopausal Health Concerns

Once you reach menopause, you will be dealing with health and fitness concerns that were not as much of an issue up to now. These include:

• Weight Gain: Women tend to gain weight during and after menopause, particularly around their stomach area. Obesity may also contribute to an increased occurrence of hot flashes. Exercise will help you maintain a healthy weight as you get older.
• Cancer Risk: After menopause, women’s ovaries stop making estrogen. Their main source of estrogen is fat tissue. As a result, fat tissue in the body increases raising the risk of cancer. Working out lowers fat tissue levels to keep you healthy.
• Bone Density Loss: Bone density loss often occurs after menopause making osteoporosis and fractures a common issue. The proper fitness routine will keep bones strong.
• Reduces Risk of Other Diseases: Women are at a higher risk for other ailments such as heart disease and diabetes after menopause occurs. Exercise promotes weight loss and reduces the risk of these diseases.
• Improves Mood: Older adults tend to experience depression. Physical activity boosts serotonin in the brain to improve mood. It also reduces stress and inflammation which contribute to cognitive decline.

What Exercises are Best for Menopausal Women?

It is recommended that menopausal women engage in the following workout routines to maintain optimal health.

• Aerobics: Aerobic activity such as walking, jogging, biking, and swimming are recommended for weight maintenance. If you are a beginner, start with 10 minutes of aerobics a day and work your way up gradually.
• Strength Training: Strength training reduces body fat and keeps bones and muscles strong. Weight machines, hand-held weights and resistance bands are recommended strength training options. Start out doing 12 repetitions until your muscles get tired. Gradually increase your weight, resistance level, or number of reps to continue challenging your body.
• Stretching: Stretching is a great way to maintain and improve flexibility. It’s best to stretch after a workout when your muscles are already warmed up.
• Stability and Balance: Stability and balance exercises are important as you get older because they reduce the risk of falls. You can improve balance by doing something as simple as standing on one foot. Tai chi, Pilates and yoga can also be effective.

Once you get up to speed, your regular routine should include moderate aerobic activity for at least 150 minutes week or vigorous aerobic activity for at least 75 minutes a week. Strength training should be done at least twice a week.

Menopause comes with its share of health risks. But with the right routine, you can optimize fitness levels and stay healthy and happy. What activities do you like to include in your fitness regimen?

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