fitness

How To Stay Fit And Active Outside The Gym

Many folks do not like to go to the gym and other folks like to mix their fitness routine up with going to the gym and engaging in exercise outside the gym.  Here is a great article entitled “How To Stay Fit and Active Outside the Gym” by Eric Bogy, content manager at Fit&Me.

Keeping your fitness levels up and staying active will require a little more than simply working out in the gym. Even if you go to the gym every day, that’s only about 7 hours per week that you are exercising. What are you doing for the other 161 hours?

Then when you take into account working late, running the kids around town, and other things that alter your schedule, counting on the gym to get all of your exercise may not be efficient. Good thing there’s a lot of practical options that can keep you fit and active outside the gym. Here is a list of activities that show you how to stay fit and active outside the gym. 

Join A Team

Don’t think that playing sports is just for youth and younger adults. Most sports for adults have age divisions and some of them go all the way up to 60 and over. Softball, soccer, basketball, Olympic weightlifting, martial arts, and dodge ball are all great choices to keep you active.

Joining a sports team also lets you kill two birds with one stone. Not only are you adding some more physical activity to your day, but it doubles as a social event. Camaraderie is always high in sports, so don’t be surprised if you become good friends with your teammates and coaches.

Training Apps

Once again, technology can help us stay fit just about anywhere. Try downloading one of the hundreds of fitness apps that are available. People who use fitness apps are more likely to stay active compared to those who don’t.  

They can assist with things like finding training partners, designing workouts, getting you ready for races, losing weight, and much more. Some of the top fitness apps for 2017 can be found here.

Walking/Hiking

You may not consider walking to be a way to get fit but think again. Going for a brisk walk is one of the best ways to stay in shape and keep your body weight down. It may be even more efficient than running when you take into account how easy it is on your joints.

Walking is easily accessible and only requires 22-35 minutes per day to lose weight. Walking in hilly areas is a good way to add some extra challenges to your ventures.

If you really want to take your walking to another level, try going on a nice long hike this weekend. Hiking on a trail may not be as accessible as walking, but it’s a more vigorous activity. It will require you to constantly adjust your pace and output to compensate for the changing terrain.    

Hiking down a trail will give you some great scenery and fresh air. This also has some added fitness benefits, including stress relief.

Cardio Equipment

Getting a quality piece of cardio equipment for your home is a great way to keep your activity levels up. Especially if your main reason for going to the gym is to use their equipment anyway. Cardio equipment that is ideal for home use includes ellipticals, Max Trainers, and rowing machines.

Using any of these pieces of equipment combined with high-intensity interval training (HIIT) will give you a great workout in a short amount of time. Performing a HIIT workout burn calories, boost your metabolism, improve endurance, and promote heart health.

Follow this example below for an effective in-home HIIT workout using a Max Trainer:

  • 25 seconds of work
  • 80 seconds of rest
  • Repeat 7 more times

 

While this is a super simple and effective workout, Max Trainers are not quite as common as other pieces of cardio equipment. On the other hand, there’s a good chance that you already own an elliptical machine.

It makes no difference what type of cardio machine you have, HIIT can be performed on just about anything. An example of a great HIIT workout on an elliptical would be:

  • 20 seconds max effort
  • 10 seconds moderate effort
  • 20 seconds max effort
  • 10 seconds moderate effort
  • 20 seconds max effort
  • 10 seconds moderate effort
  • 20 seconds max effort
  • 60 seconds rest and repeat 1-2 more times

 

Yard Work

Getting outside and pulling weeds, trimming trees, and mowing the lawn are all good ways to add some activity to your week. In particular, mowing the yard is an effective way to burn calories. Only 30 minutes of lawn mowing can be enough to improve fitness levels.

These benefits are for push-mowing only. Sorry, but riding a lawn tractor doesn’t have the same positive health effects.

Just because you’re not going to the gym today, doesn’t mean that you can’t stay fit and be as active as ever. The options that were mentioned are only a fraction of the activities available. There are effective ways to exercises all over the place and you don’t even have to look hard!