Some people can’t start their day without first running a few miles. Other people cringe at the thought of getting on a treadmill and running for 10 minutes. While running is one of the most common types of cardio exercise, it certainly isn’t the only one. If you’re someone who hates running but still wants to be active, consider trying one of these four cardio exercises.
It may bring you back to your elementary school recess days, but jumping rope is actually an incredibly effective workout. Jumping rope for 10 minutes is equivalent to jogging on the treadmill for 30 minutes. Not only is it a good cardio workout, but it also helps to tone the arms, back and shoulders and increases leg strength. If you really want to up the exercise, consider using a weighted jump rope. Using a jump rope also helps to improve your posture as you need to keep your shoulders up and back to avoid tripping.
Want an effective workout you can do in a short amount of time? HIIT may be the perfect fit for you. High-intensity interval training, or HIIT, uses short bursts of full effort followed by periods of recovery condenses a lot of physical activity into one quick workout. You can include a variety of exercises in your HIIT routine, like squats, pushups and lunges to work all of your muscle groups. HIIT also helps to improve your excess post-oxygen consumption and elevates your metabolism for 36 hours following your workout.
If one of the reasons you shy away from cardio exercise is the stress it puts on your joints, then swimming may be a great solution. Being in the water takes off pressure from your joints while still providing you with an effective workout. Swimming is also a great way to unwind and relax. The repetitiveness of swimming laps helps to clear your mind. Don’t let the ease of the activity mistake you into thinking it isn’t an effective workout. A person weighing 150 pounds will burn 700 calories during a vigorous hour-long swim and 400 during a moderate pace one.
If exercising in a group setting is more your speed, you should consider joining a rec league. Many gyms and community centers have rec leagues for various sports that meet at least once a week to play. Find a sport you already play and love, or try something new entirely. Joining a team has the added benefit of meeting new people and making new friends with a shared interest.
Now is the time that people start getting their fitness resolutions prepared. New Years is just around the corner, and everyone is planning ways to get the body that they have always wanted. However, simply wanting something badly enough is not a way to achieve a goal. Creating a goal based system is the best way to ensure success. Fortunately, here are some fitness goals for 2019 that will help you get into the best shape of your life.
Running a Marathon
While running every day can be healthy for you, training to participate in a marathon can really kick your fitness routine into overdrive. The amount of training that you have to perform in order to compete in a marathon is much more than what you would do if you were running casually. Be on the lookout for upcoming marathon events in 2019 and do your part by beginning your training program now.
Drink More Water
Water is such an incredibly important component of our body. It helps regulate our organs, nourishes our body when we need rest and allows us to think clearly. However, many people do not get enough water in their diet throughout the day. Water is also crucial for weight loss and needs to be consumed more if you plan to start an exercise routine. Make sure you’re getting eight glasses of water a day for optimal results.
Complete a Fitness Class
Have you been eyeing a fitness class that you have been too shy to take? Now is the time to get over your fears and accomplish your goals! Take a look at all the local fitness classes that might correlate to the activity that you have been eyeing. Group sessions are great because they are incredibly supportive of new members.
Working Out in The Morning
There’s nothing like a refreshing morning work-out routine. There are many benefits to reap from doing this as well. You will feel more energized throughout the day and will have the focus to accomplish your tasks. However, many people struggle with getting up early enough to do this. Start going to bed earlier so you can get your morning workout in. This will be the jump-start to your fitness plan that you need!
About Robert J. Winn
Robert J. Winn is a family physician based in Collingswood, NJ. For over fifteen years Dr. Winn has worked to provide care to vulnerable populations that face barriers to healthcare access. As a medical professional, Dr. Winn understands how important fitness is to one’s health. On a personal level, he also understands what it’s like to be overweight, so he is able to empathize with patients who struggle to live healthier lives.
Robert J. Winn’s fitness journey started relatively later in life. Although he helped other people become healthy and stay that way, Dr. Winn had fallen victim to a situation that many busy professionals find themselves in. At age 45 he was overweight and didn’t make time for daily exercise. Toward the end of 2014, Dr. Winn realized that something had to change. He had trouble fitting into the clothes he owned, and activities like walking up a flight of stairs exhausted him. Dr. Winn made the decision to turn his health around by devoting himself to fitness.
One of the most important aspects of being a physician is making sure that patients are taking the necessary steps to remain healthy. However, Dr. Winn was not following his own recommendations. In order to remedy this situation, he joined Unite Fitness, a local fitness studio. The Unite Fitness philosophy of “Heart, Muscle, Mind” resonated with Dr. Winn. With the help of Coach Gavin, the founder of the studio, Dr. Winn was able to shed 50 pounds over the course of six months.
Although Robert J. Winn started his fitness journey by attending a fitness studio and receiving instruction from the staff, he realizes that many people, including the majority of his patients, may not have the resources to purchase a membership or home fitness equipment. It’s important to remember, though, that getting in shape does not have to cost an exorbitant amount of money. In fact, you don’t have to join a gym or purchase anything to get started. Dr. Robert J. Winn recommends that patients begin by walking 30 minutes each day. Also, on the internet, you can find numerous free resources like exercise tips and guides that you can use to workout at home in your living room.
One way that Dr. Winn stayed motivated in the beginning of his fitness journey was by sharing updates on social media. His friends and family saw his progress and encouraged him along the way. Plus, patients were able to witness the transformation take place firsthand. As a result, many patients were inspired to get in shape themselves. Sharing his fitness journey on social media also encouraged Dr. Winn to work harder to lose weight because he didn’t want to let his patients down. He wanted to show them that it was possible for anyone to get in shape and become healthier as long as they are dedicated and work hard.
Being overweight leads to many health issues such as depression, high cholesterol, and diabetes just to name a few. Exercising on a daily basis can prevent or eliminate these types of difficulties. Dr. Robert J. Winn uses his personal fitness journey as an example that patients can relate to. Today he feels stronger, healthier, and happier as a result of his active lifestyle and healthy diet. He continues to encourage his patients to take small fitness steps so that they can live life to the fullest with fewer health issues holding them back.