THINK OUTSIDE THE GYM BOX MENTALITY
We all need to exercise and keep our bodies moving. For a lot of people the thought of getting off the couch and moving is daunting. Adults need at least 3days of moderate to high intensity cardiovascular exercise and at least 2-3 days of weight bearing muscle exercise. You may be thinking “I don’t have the time” but you if you work out smart, 45 minutes is all you need.
Exercise does not have to be mundane, dull and boring. Don’t be afraid to try something different from your regular routine or try something brand new.
Change the way you perform an exercise and the intensity. There are many ways to work the same muscle group. For example, instead of squatting at the smith machine, try free squatting with dumbbells and add a shoulder press, bicep curl or bent over row. To involve your core muscles you can perform squats on an uneven surface such as a BOSU, balance disc or one leg squats. Create your own mini-circuit, which could be lateral leg lifts off a step, then right to push-ups, plank hold and tricep dips. In between sets instead of resting, do box jumps, jump rope, run for 10 minutes on the treadmill or perform crunches.
Compound moves involve several muscle groups and can get you through your work out quickly and efficiently (think lunges with lateral should raise, squats with tricep press, chest press and tricep dips on a fit ball).
Think outside the typical gym box