If you are past Christmas feast you may be thinking of getting in shape as a New Year’s Resolution. If so, good for you. But you may need help. Here’s some links to do that.
I am a big fan of dumbbells, both at home and in the gym, and I think they are a great way to get stronger and fitter. This particular guide is one of the best ones I’ve seen: 19 Best Dumbbell Exercises for Building Muscle 2021 | Garage Gym Reviews. If you want to take them up or get back into them, read that.
If you aren’t sure how often you should work out, read this, How to Motivate Yourself to Exercise Every Morning, this Can You Do a Full-Body Workout Two Days in a Row?, and this I Stopped Working Out Daily. Here’s What Happened.
If you want to get started but find the idea of it daunting, read this, How to ‘Grease the Groove’ and Exercise Easy – The Atlantic and this, From Zero to 45 Days in a Row: How I Built a Habit of Daily Exercise.
Good luck! Get up and go!
(Image from Garage Gym)
I was skeptical of the idea of working out every day, but after I read this, I thought it was a good and achievable goal for a week: Midday Workout Habit — I Tried It: Working Out in the Middle of the Day. The key is to be open to change and not go hard every day. But if you can go harder, try it.
If you are thinking, “exercise? I can barely walk”, then choose walking to be your new fitness routine. If you need advice on that, read this: How to Keep a Fitness Streak — Turn Daily Walks into a Habit.
If you were walking before as exercise and you found it boring (confession, I did), here’s some advice on how to make it more interesting: The Joy of Steps: 20 Ways to Give Purpose to Your Daily Walk
If walking still isn’t your thing, then here’s a guide to finding something good to do: Keeping Fit: How to Do the Right Exercise for Your Age
Remember, you don’t normally have to exercise a lot. Indeed, this article encourages you to take a bit more than 10 minutes to get some benefits: Exercise 11 Minutes a Day for a Longer Life.
While 11 minutes is good to extend your life, if you want to lose weight, then read this: Exercise for Weight Loss: Aim for 300 Minutes a Week
Finally, whatever you do, remember this: Exercise Shouldn’t Feel Horrible
(Photo by Kari Shea on Unsplash)
You might find that ridiculous, but if you read this, you might change your mind.
I have been doing what is known as “greasing the groove” while working at home during the pandemic. I have noticed getting stronger. As well, I stretch at least once a day, and I have found I have become more flexible too.
You will not get in the same shape as someone who works out 30-60 minutes every day. Get yourself some weights or even some heavy objects. Or go over to a site like darebee and get a 1 minute workout. After doing it for a few weeks, you will achieve more than you imagined.
Give it a shot.
(Photo by Kelly Sikkema on Unsplash)
Weight training has many benefits. If you have been considering it but balking, you likely have multiple reasons for not getting started. One reason might be: you have no time. Well, if you have thirteen minutes, you can do a weight workout. As noted here, In a Hurry? Try Express Weight Training – The New York Times, you can get stronger no matter what. Of three groups tested for strength gain:
One group was asked to complete five sets of each exercise, with about 90 seconds of rest between sets. Their total time for a session at the gym was almost 70 minutes. A second group was asked to complete three sets of each exercise, requiring they work out for about 40 minutes. The third group had to finish only one set of each exercise, meaning that they were done after a brisk 13 minutes. Each volunteer performed his given workout three times a week for eight weeks and then returned to the lab to repeat the muscle measurements. After the two months, all of the young men were stronger, a finding that, by itself, is beguiling, since it suggests that people can continue to gain strength even if they already are experienced at resistance training. But more interesting and surprising, the strength improvements were essentially the same, no matter how many — or few — sets the men completed. The men who had stopped after one set gained as much strength as those who had done five sets or three.
As with anything, your results may vary. But if you want to get stronger with the least amount of time put in, consider this.
You may hate lifting weights, but if you struggle with depression, even from time to time, then you should consider it.
More details, here: Resistance Training May Help Relieve Depression (Time)
What are you looking at in terms of exercise? It says:
He recommends following the guidelines provided by the American College of Sports Medicine: doing strength training at least two days per week by performing eight to 12 repetitions of eight to 10 different strength-building exercises each time.
Sounds hard, but it isn’t. And if you need some exercise routes, go to Darebee and find some routines you need.
The pandemic working from home has been hard, and for some of us, eating has been a source of joy. However, I am feeling the need to eat better and maybe even shed a few pounds. For help, I am turning to one of my favorite sites for this: Darebee.
I love DareBee.com for it’s fitness routines and the great posters they provide. They have made getting in some exercise a breeze. But they have other things to help you get fit and live better too. One section of the site is dedicated to Meal Planning. You can find lots of great items there, including ones to help you transition to a vegetarian meal routine
If you feel like eating better, consider checking this out.
Ok, fine, your workout routine right now might consist of opening the fridge thirty times a day. That’s fair. It’s hard to get motivated to exercise during a pandemic.
But you might be trapped in thinking that a) I am feeling crappy because I am not exercising but b) exercising makes me feel crappy. It’s a dilemma.
I think this article can help you out of the dilemma: Maybe You’d Exercise More If It Didn’t Feel So Crappy in FiveThirtyEight
I’d rather you read it then summarize it. I will say that one way to get out of the rut you are in is to reconsider what you are exercising for. You may have high goals, and if so, great. But if your goals are: “feel better” then there are plenty of ways to exert yourself (i.e. exercise) that are not crappy. A good long walk (preferably with a destination, at least for me), a bicycle ride, or running around the park with your dog (don’t just stand there) can all work. Stretching daily as a way to break from work is useful. Go to the dollar store and get a jump rope and get outside and skip again. Grab a garbage bag and go pick up some litter (I saw someone on twitter doing this). Do some woodworking or do a lot of batch baking (if you haven’t been exercising, you will find this tiring). Plenty of ways of being active. Or do things like the article says: start off hard into your exercise routine but gradually make it easier and easier.
Most importantly, find an easy way to track it so you stick with it. You will likely find yourself feeling better, or at least less crappy.
I am guessing that
- your exercise routine has died (if not, kudos!)
- you feel like you should do some form of exercise
- you are feeling worried about doing workouts outdoors
If this is true, you need some workouts to do at home. Now you might be thinking that you don’t have room or equipment or even the energy to workout at home. Think again: these eight workouts below can be done by most people. There’s a combination of things to make yourself more active during the day, from stretching to exercising:
- Morning Stretching
- Morning Workout
- Energy Boost
- Reset Stretch
- Mini workout while watching TV
- Or while playing video games
- Office Yoga
- Simple workout before bed
All these workout comes from the DAREBEE website, which has an impressive and excellent database of exercises. You can find all the workouts here, and they are all easily searchable. You can find a workout for pretty much anything.
These days of staying at home during the pandemic are hard days. Being inactive can make it harder. Try lightening things up with a bit of physical activity.
Like nutrition advice, exercise advice seems to change as often as clothing fashion changes. It can be hard to keep up, and easy to get skeptical that any advice is solid. However, if you want to keep up and are not skeptical, read this: How Smart Exercise Keeps You Younger for Longer.
My take, which is a variation of this, is simple: do a range of exercises, from cardio, to strength, to stretching to balancing. A fitness routine that includes all this is better than a fitness routine that just focuses on one or two areas. And any fitness routine is better than no fitness routine.
If you fitness routine is stuck or worse, then I highly recommend you read this: How to Stay Fit Forever: 25 Tips When Life Gets in the Way.
You should find something in that piece to help get you unstuck and get going again. So grab a towel and a water bottle and get moving!
Seriously. They have a workout for everyone. Short, long, general, focused…all kinds. Even the supervillian workout, show above!
Find them here: DAREBEE – Fitness On Your Terms.
An interesting article: Ben Schreckinger from Politico Did Ruth Bader Ginsburg’s Workout. It Nearly Broke Him. If you want to see what the 80+ year old judge does to keep in shape, or be inspired to keep in shape yourself, I’d recommend reading it.
It can get too easy to forgo exercising when you get older. One reason people stop is because they think they are too old and cannot do it. Or if they do exercise, they will harm themselves. Her trainer cautions against that, and says:
“Do something. If you’re not doing anything then I advise you do something. It doesn’t matter what you do. You find out what is your niche and do something. Your body is made to move.”
Good advice. Maybe your fitness routine is long walks. Or cycling. Or yoga. Or benchpressing hundreds of pounds. Whatever you do, do something. And read the article. I hope it will inspire you to get fit. Whatever your age.
(Image linked to on Wikipedia)
First thought: it seems like Nike has done their homework on this. They consulted athletes such as Olympic weightlifting athlete Amna Al Haddad in their development of the product and they:
…worked with Amna and a variety of other athletes to see what they needed and wanted in a performance hijab. What we heard was that women were looking for a lightweight and breathable solution that would stay in place without concern of shifting.
Makes sense: these are the qualities that athletes look for in high performance garments in a variety of sports. That said, gaining the feedback from professional athletes that would actually wear it counts for much more than common sense.
Second thought: I hope professional female athletes that train and compete train in their hijab go on to adopt this product, whether it comes from Nike or other makers of sports apparel. More importantly, I hope that this further results in girls and women adopting such a product and — more importantly — participating more in sports and gaining all that can be gained as a result of such participation (I think those gains are considerable.)
Kudos to Nike on this. And kudos to all the women athletes who train and compete, at all levels.
For more on this, see: Nike Launches the Pro Hijab for Muslim Female Athletes | HYPEBAE
I find this ad powerful. And very inspiring. It’s from the past London Paralympics and if you need a jolt of motivation to help you get going on your workout, check it out:
Like most people — for instance, me — , you may need to get in better shape. In doing some research on it, I came across the following links that I found interesting, inspiring, and useful. I hope you do too:
- If you need to reboot your life, consider what Wil Wheaton did recently: Seven Things I Did To Reboot My Life
- If you need to lose weight and keep it off, you will want this: Surprisingly simple tips from 20 experts about how to lose weight and keep it off – Vox
- Some good examples of people who lost serious weight are: Chris Pratt’s Workout and Diet Plan Revealed! 60 Lb Weight Loss!
- And here: I lost 100 pounds in a year. My “weight loss secret” is really dumb. – Vox
- And here: Data Helped Me Lose 100 Pounds | New Republic
- If you are a runner and run in the winter, this article is a must (Canadians know how to run in the winter: ignore most of those American links) Gear of the week: Features of 2016 winter apparel – Canadian Running Magazine
- If you want to take up running and do a race but can’t decide which one, read this: Lauren Fleshman Tells Pro and Cons of 26.2 Versus 5K | Oiselle Running Apparel for Women
- If you want to start exercising but find it difficult, this can help: We make exercise way too complicated. Here’s how to get it right. – Vox
- If part of the reason you can’t get in shape is bad habits, you need this: A Brief Guide to Quitting a Bad Habit : zen habits
- If you need inspiration, here’s a great story of a woman who took up marathon running late but to great success. Race Against Time — The Cauldron — Medium
- And another great story about how endurance sports made a big difference in someone’s life: Sink or Swim: How the Ironman saved Lionel Sanders from himself | Toronto Star
- Finally, some perspective, both humourous, Find The Thing You’re Most Passionate About, Then Do It On Nights And Weekends For The Rest Of Your Life – The Onion – America’s Finest News Source and amazing: Two 90-year-olds do the 100 meter dash
Are you thinking of getting fit this summer? Or do you like to read about people getting fit while you drink your favorite cocktail and sit under the shade? Either way, here’s a bunch of interesting links you’ll want to read
Runner’s World | What Will It Take to Run A 2-Hour Marathon: fascinating. Right now men are closing in on this number, but this article shows how hard it will be to achieve that time. Even people who don’t run marathons will find this worth a look.
Weight loss and habit forming — Let’s not pretend we have it all figured out — Medium. For those of you struggling with their weight, this will be of some comfort.
Your Body is All You Need: The World’s Oldest Training Method (and a 1% Workout) | Arnold Schwarzenegger. Do you think you need fancy equipment to get fit? Think again and listen to Arnold.
Take off that Fitbit. Exercise alone won’t make you lose weight. – The Washington Post. Not just for fitbit users, but anyone trying to lose weight. You need to cut back on eating to make gains (though with enough exercise over time, you can lose that way too).
Dwayne ‘The Rock’ Johnson Eats About 821 Pounds Of Cod Per Year | FiveThirtyEight. On the other hand, here is an extreme example of what massive amounts of exercise can do to your diet. The Rock eats alot. ALOT. See for yourself.
The Rise of the Spornosexual. Finally, this post is a good one on anyone who wants to go from blah to fit. (The image above is from this piece.) It’s a spartan life to get that way, but it is within the range of the possible for anyone dedicated. Like you, perhaps? (And yes, they use a bunch of tricks to make the After photo look fitter than the Before photo, but still, the dude is fitter.)
Posted in advice, fitness, food
Tagged advice, diet, Esquire, exercise, fitbit, fitness, food, spornosexual, training