By Beth Ann Knowles, BSc, P.T.S., N.W.S.
Maybe you don’t like the smell, perhaps the crowds irritate you, or maybe you’d rather watch paint dry than pedal a stationary bike for 5 minutes. Whatever the reason is, if you’re starting an exercise program and you don’t like going to the gym, DON’T GO. Now I know what you’re thinking; “great, the trainer is telling me to stay home. I think I’ll pick up a pop, chips, and the Star Wars Trilogy to keep me company on the couch this weekend.” Hold on! While you don’t have to go to the gym to be healthy, you do need to include healthy activities and exercise in your daily life. If you love your gym routine then use this article as a tool for spicing up your workout schedule. If you despise the gym, then read on and find out the many ways you can start adding gym-free health & fitness as well as years to your life. Home gym equipment is a very easy item to find so if you’re motivated to workout in your home by yourself, look into purchasing some gear. You can find quality used equipment at yard sales, used sporting good stores, and on-line classifieds. Or if you’re looking for new, check out a sports store or Saturday afternoon infomercials. Once you have your equipment, I always recommend consulting a Certified Personal Trainer or Fitness Instructor for help setting up your program. Since you will be working out without supervision, you need to make sure your form is correct on all exercises. This will prevent injuries and promote results. As well, you and a trainer need to use the FITT principle to determine your program. FITT stands for Frequency, Intensity, Time, and Type. These four elements are crucial in the planning of a fitness program. Since everyone’s goals and starting points are different, each workout program must be individualized. How often, how hard, how long, and what exercises you need to do to achieve your goals are unique to your situation. Therefore, it is essential you work with a fitness professional to create a program that will maximize your results.
In my opinion, the best two pieces of gym equipment on the market right now are the big colourful stability balls and resistance bands (or stretch tubing). You can purchase one ball and 3 different strengths of tubing for under $70.00. Using both pieces of equipment you can have a very functional, effective, and challenging strength-training program. I find the tubing especially serviceable because it is easy to take places: vacation, to work, on a bike, or to the park. You can break up a 30-minute jog, walk, or bike ride with intervals of bicep curls, lat pull-downs, squats, and chest presses using the tubing. And the workout can be done around your neighbourhood, on a beach, in a park, or wherever you like best. Again, I recommend you to speak with a fitness professional to learn correct form, put together a program, and minimize injuries.
For cardiovascular training, you need to really contemplate what you enjoy doing. To strengthen your cardiovascular system you must do some type of aerobic activity; something that increases your heart rate to between 60 and 85% of your maximum (maximum heart rate in beats/minute=220-Age). Jogging is a very popular exercise but it is not enjoyed by all and it is not suited to all states of health. Cycling, swimming, roller-blading, martial arts, skipping, boxing training, outdoor cross-training classes, hiking, sports, walking, skating, and dancing are some of the many options for aerobic exercise. The more you like your workout, the more likely you’ll stick to it and see results. Sign up for an adult dance class; take your dog to the beach; if you don’t have a dog volunteer with the SPCA to be a dog walker; talk to staff at a local sporting goods store to find some beautiful trails within a half hour of your town; join a running or cycling club; take tennis lessons; start training at a boxing club…have I made my point yet? There are endless options available for you to have an enjoyable and effective aerobic program. Getting others involved in your regime can help as well. Training partners can provide motivation and keep you accountable, and it’s always nice to have someone to talk to when you’re working out.Strength training isn’t limited to gym equipment either. Try climbing on an indoor rock wall to improve your strength. Learn to row or paddle, help a friend stack the three cords of wood in their driveway, tackle the ceiling paint job you’ve been putting off, or help an elderly neighbour with their gardening. There are many strengthening activities you can use to maintain an interesting routine.
If not having enough time has been your excuse try the following: write down how many hours a week you spend…
1. Sleeping
2. Working, getting ready for work, and commuting to and from work.
1. Sleeping
2. Working, getting ready for work, and commuting to and from work.
3. Eating and preparing meals.
4. Family time/volunteer work.
5. Leisure time.
6. Other commitments.
Now add up your total number of hours and subtract from 168 (number of hours in a week). This is how much time you have to commit to health and fitness. What are you doing with your time?
If you think creatively you can incorporate household fixtures into your workouts. Try triceps dips on the edge of your couch, start improving your push-ups by doing them with your hands 4 steps up on a staircase and as you get stronger place your hands on the lower steps, do lunges and squats during commercial breaks of your favourite television show, bicep curl apple juice cans. Now you have exercising options that require no gym equipment.
Again, I stress the need to work with a trainer in the initial stages of your program to determine what exercises and activities you will do based on your interests, finances, resources, and location. The most important thing to consider when planning an exercise program is to include more of the things you like and less of the things you are merely tolerating. If you are exercising day in and day out and just tolerating it, most likely you will get bored, hate it, not succeed, not see the results you wanted, and develop an aversion to all things health and fitness. Try some new things, find out what you like, and you’ll stick to it and be happier for it.
About the Author:Beth Ann has a degree in Sciences from Dalhousie University and is a Personal Trainer and Nutrition and Wellness Specialist. Additionally, Beth Ann has a personal interest in holistic wellness and sustainable environmental practices and enjoys being the Canadian Sales Manager for Naturally Nova Scotia Health Products.
