Tag: workout

How to Motivate Yourself to Exercise Even When You Don’t Feel Like It

Posted on by simonc

Not enjoying exercise isn’t a moral failure. It’s simply a matter of personal preference and doesn’t make you lazy or broken. Despite this, exercise is undeniably beneficial for the body. So, how can you incorporate exercise into your routine if you don’t like it?

For coaches, how can you assist clients with this challenge without sounding like the fitness police?

Experts with extensive experience in helping people have shared five effective strategies and over a dozen practical tips in this article. These can help you or your clients make exercise more enjoyable and less of a struggle.

When you’re deeply passionate about something, it can be challenging to grasp why others don’t feel the same way.

However, there are several valid reasons why someone might not enjoy or desire exercise. For example…

Past experiences

If you remember feeling left out during sports or having a bad experience, like getting hurt, you might not want to participate in physical activities at all.

Pain

Some individuals experience pain when they move. It can make their chronic pain, injuries, or health issues worse.

Discomfort

Some people don’t enjoy the sensations of moving, breathing heavily, or sweating. Exercise equipment and group classes might not be designed to accommodate individuals in larger bodies or with disabilities. This can lead to physical discomfort and feelings of shame or not fitting in.

Perception

When exercise feels like a duty, a form of punishment, or a test of physical extremes (like “no pain, no gain”), some individuals might choose to avoid it altogether.

Identity

Some individuals, like my friend Dave, who enjoys a good beer, are put off by the fitness culture. They don’t want to become a “gym enthusiast” or be part of a “spin fanatic” group; their interests lie elsewhere.

Doesn’t physical activity bring happiness to people?

Exercise can release endorphins, often called a “runner’s high,” which can contribute to mental well-being. However, this enjoyable hormone boost isn’t always consistent.

Stop trying to exercise.

Yes, you read that right. “Quit trying” might seem like unusual advice, but let us explain.

If exercise feels incredibly difficult and unpleasant, the best approach could be to remove it from your list entirely. Here are a few reasons:

Firstly, the more you struggle against your own resistance (or your clients’), the stronger that resistance tends to become. On the other hand, if you stop telling yourself you “have to” exercise, you might find you’re more inclined actually to do it.

And remember, you’re not OBLIGATED to exercise.

Sure, it’s beneficial for your health, but you’re the one steering the ship in your life. You have the freedom to decide how you use your time and energy.

That being said, if you’re interested in exploring physical activity without any added pressure, take a look at these tips.

Experiment with doing nothing.

Try something unusual: Restrict your movement for a few days and observe the results.

“When clients say they don’t want to exercise, I tell them, ‘That’s fine, don’t do it. In fact, don’t even move. Just stay in bed and do as little as possible.'”

What happens?

“Most people eventually find themselves wanting to move on their own. They’ll say, ‘Wait a second, I actually want to get up and move around a bit. I feel like taking a walk.'”

This isn’t about trying to force yourself into wanting to exercise; it’s about understanding when and if your body naturally desires movement. You might realize you have a greater inclination for physical activity than you thought.

Focus on other ways to improve your health.

According to PN Coach and Holistic Nutritionist Sarah Maughan, “If you’re not inclined to move, remember that there are many other ways to enhance your health. You can concentrate on improving your sleep, managing stress, or fine-tuning your nutrition. Exercise isn’t the sole factor for a healthy life.”

Among the various health-enhancing choices, what appeals to you the most? Consider making it your current priority.

Build your bucket list.

Your bucket list items might naturally motivate you to become more active, like preparing for a cycling tour in Amsterdam or climbing a volcano in Hawaii. Alternatively, they might not.

Nevertheless, the “bucket list” exercise can reorient your attention toward your personal aspirations, which can be motivating and rewarding, regardless of your choice.

Create a list of activities you wish to experience in your lifetime. Then consider: Which of these can you begin pursuing today?

Embrace the “everything counts” philosophy.

Believing that your daily activities contribute to your fitness goals can positively impact you.

A study from Harvard University discovered that when people consider activities like housework or child care as exercise, it can enhance the physiological benefits of those activities. This placebo effect can improve physical fitness without altering your daily routine. So, recognize how your daily activities are already benefiting your health and well-being.

The Best Workout Length for Fat Loss, Muscle Gain, and Overall Health

Posted on by simonc

We all have strong opinions about how much time to spend in the gym. For many, one hour has been the go-to duration. But some athletes believe you won’t see results if you train for over two hours, while others work out for less than 20 minutes daily. So, what’s the best workout length?

Though there’s no single answer, knowing the factors that affect the ideal workout duration can help you create a routine that fits your goals and lifestyle.

This article will explore workout length and offer guidance to help you find the right balance for achieving the best fitness results.

Understanding individual needs

The best workout length is different for each person because of what you want to achieve, how fit you are, and how much time you have. You need to match your workout time with your goals. For example, if you just want to stay generally fit, your workout can be shorter than someone training for a sport or competition.

A powerlifter might spend 2 hours at the gym because they take long breaks between sets, while most people spend less time because they take shorter breaks. So, think about what you want to achieve and set realistic goals for your fitness journey.

Quality over quantity

In workouts, it’s better to have good quality than a lot of quantity. It’s important to make your exercises count and be effective to get the best results, no matter how long you exercise. Short, intense workouts can give you big benefits if you do them right.

You can use methods like circuit training or interval training to make the most of your time at the gym and get stronger, have more stamina, and lose fat.

Efficiency and time constraints

In today’s busy lives, time can be limited, so creating workouts that fit into your schedule is essential. Instead of always aiming for long workouts, think about making them shorter while still getting good results.

You have to adapt to your available time. Some days, you might have lots of time for a long workout, but other times, you might only manage a 30-minute session, and that’s alright. Quick workouts like Tabata or HIIT can help speed up your metabolism, make your heart stronger, and improve your overall health.

Consider individual fitness levels.

How fit you are decides how long you should work out. If you’re just starting, you might need more time to get used to exercise. People who’ve been athletes for a while can handle tougher and longer workouts. It also goes the other way. Beginners might need to do 12 sets to see results, while experienced athletes might need 15 sets or more.

As you get fitter, slowly make your workouts longer and harder. Pay attention to your body and rest enough between workouts to prevent overtraining and injuries.

Balancing cardiovascular and strength training

A good workout should include both activities for your heart and muscles. Activities like running, swimming, or cycling are good for your heart and help you build endurance. Strength training makes your muscles stronger, bones healthier, and your body burn calories faster.

Cardio workouts are often longer than strength workouts. That’s why you build more endurance when you exercise in the lower heart rate zones (aerobic) compared to the higher ones (maximum effort or HIIT). Doing both kinds of exercises makes sure you have a balanced and healthy fitness routine.

Individual preferences and enjoyment

The best workout length depends a lot on what you like and what makes you happy. If you don’t like long hours at the gym, shorter, intense workouts might work better for you.

On the other hand, if you enjoy longer sessions with different exercises and methods, that could be the right choice. In the end, it’s more important to keep going and stick to a routine you like than worrying too much about how long each workout is.

Workout length based on the muscle group trained

You don’t need to spend the same amount of time working on your arms and legs. To work on your arms, you can do 10 sets with short breaks and finish in about 30 minutes. But for your legs, you might need 15 sets or more to work all the muscles and longer breaks, which could take around an hour or even longer.

So, how long your workout is will depend on what muscles you’re training. Smaller muscles need less time than bigger ones.

Your workout time depends on your personality.

If you have lots of energy or ADHD, and I say we’ll do a 2-hour leg workout with 3-minute breaks between sets, you’d think I’m crazy. Energetic people prefer shorter and more intense workouts to use up that energy.

If you’re patient, you might be fine with a workout lasting over 90 minutes and taking your time. Your personality affects how long your workout should be, so choose what suits you.

5 Best Cardio Exercises To Do In The Comfort Of Your Home!

Posted on by simonc

Why do cardio at home? Well, for starters, it is convenient, and you can do most of the exercises without paying for a gym membership or for any extra equipment. Also, it saves time while bringing almost the same results as going for a running session in the outdoors. You also don’t need lots of space to do most of the cardio exercises at home. With some creativity in the mix, you can create a killer cardio routine that will bring results in a short amount of time. We have prepared a list of best cardio exercises to do in the comfort of your home, so sit back, relax, and learn with us!

Rope Jumping

Rope Jumping

Jump rope is one of the best cardio exercises just by the fact that it is very simple to start with and burns a lot of calories (approx. 220 calories in 20 minutes). All you will need is obviously, the jump rope, a good pair of shoes, and some space in your room; coupled with lots of patience. The jump ropes are not expensive and are easily packable for travel.

In this cardio exercise, you essentially turn a rope with handles while jumping over it repeatedly. If you do this exercise for the first time, you will probably trip over the rope a lot, so make sure to time your jumps well. Also, for starters, turn the rope with your wrists for the best results. Once you get the hang out of this exercise, you can do a few variations, like jumping on one foot, alternating your feet, double turning the rope, and jumping with knees high.

Jumping Jacks

Jumping Jacks

Another effective jumping cardio exercise gets a spot on this list! Jumping jacks are especially effective, as they burn 100 calories in 10 minutes, and don’t require any special equipment or skills. All that you will need for this exercise are a good pair of shoes and a healthy heart.

So, what you are doing in this exercise is jumping repeatedly to your feet width and circling your arms overhead at the same time and back. Now, the jumping jacks can tax your joints, so make sure to know your limits. There are some variations if you want to up the game, such as doing a squat and then jumping in the air (that is called a plyo-jack) or steeping your feet out instead of jumping.

Mountain Climbers

Mountain Climbers

This is one of the best cardio exercises to do at your home as it is high intensity and engages your core muscles. With this exercise, you raise your heart rate and build your strength and endurance. Also, you don’t need any prior special knowledge or skills to do this exercise, as its concept is fairly simple.

How do you do this exercise? First, get into a push-up/plank position. Then, you just move your knees forward and backward from this position. Keep your back straight for the most optimal results. As you begin doing this exercise, you will feel pain on your wrists, arms, and shoulders, but that is okay. This is the sign that you are strengthening all the joints!

Squat Jumps

Squat Jumps

This is a high impact cardio exercise that is very efficient in burning calories in a short amount of time. Along with this, you will also strengthen your leg muscles! Before doing this exercise, make sure that you have no knee problems, as squat jumps will put most of the load on your knees.

This exercise is very simple to do. Start from a squat position, then jump as higher as possible, and land back in the squat. Afterward, it’s all about repetition. Make sure to land as softly as you can to protect your joints. When you feel comfortable doing something more advanced with this exercise, you can try some variations, such as doing the jumps with your hands behind the head (prisoner squat jumps), or touching the ground when you squat (frog jump).

Burpees

Burpees

Now, enter the hardest cardio exercise on this list! It can burn over 100 calories in 10 minutes. That is, if you can endure this exercise for so long! For burpees, we recommend doing the previous exercises to make you acquainted with high-intensity cardio exercises. Also, patience is rewarded here too!

To do a burpee, squat to the floor first. Then, jump with your feet to the plank position. Afterward, jump back in, and return to the stand-up position. Now repeat as much as you can. When you get comfortable with the basic variation of a burpee, there are some more variations for you, such as adding a push-up to the mix or stepping with your feet backward instead of jumping.

These are the 5 best cardio exercises that you can do in the comfort of your home. They are beginner-friendly and are a great starting point in improving your cardiovascular health through exercise. You don’t need any special and expensive equipment to get to the form that you are dreaming of.

What Type of Exercises Should You Be Doing?

Posted on by simonc

There are two main types of exercise: cardiovascular and strength training. Cardiovascular exercise, which is also known as aerobic exercise, targets your heart and lungs and includes activities such as walking, running, cycling (or spinning), and swimming. Strength training, which is considered anaerobic exercise, targets your skeletal muscles and includes weight lifting, sprinting, and isometric/plyometric exercises. So the type of exercise you should be doing depends on what you want to accomplish by exercising.


You need to determine your fitness goal before you can figure out what type of exercise regimen you should ascribe to. Most likely, your body type will play a factor in determining what you hope to accomplish through exercising. Both types of exercises are excellent for your health, but cardiovascular exercises are more closely associated with the overall longevity of your health and quality of life, while strength training exercises strengthen your muscles and bones and improve your metabolism.

How to Start Running (And Why So Many People Fail)

Posted on by simonc

Running is something a lot of us know that we should be doing. We’re often told that it burns calories, tones muscle and improves fitness. But despite all this, we regularly find it hard to stay committed.

Why exactly is that?

It actually comes down to a number of things but the biggest problem is that it’s hard work. It’s incredibly taxing on the body, requires huge amounts of energy and is something that most of us are not at all used to. In this post, we’ll look at how to overcome those obstacles.

The Best of Intentions

The big problem in many cases, is that people hoping to start running begin with too much ambition. Instead of aiming to gradually start running, they set off on their first outing and intend to run for huge distances and burns tons of calories in the process.

What they forget, is that this is something entirely foreign to their bodies. They are not used to running these kinds of distances and they have no experience with it. Most of us spend 8 hours a day or more sitting in just one position and typing, or answering calls. We don’t exert ourselves much and certainly don’t go for long runs!

What’s more, is that those days at work are stressful and tiring in their own way. When we get home, we are often far too tired to play with the kids – let alone go out running!

The one time we do manage it, we will very often then push ourselves to the point where it is very unpleasant and we have really tested ourselves. It’s no wonder we can’t bring ourselves to do it three times a week!

The Solution

So what is the solution? The answer is to stop pushing yourself and to stop expecting too much from your own body.

Instead, aim to get started slowly and to begin with at least, focus on learning to run and on learning to like running rather than trying to see immediate results! Set out on your first jog but just go at whatever pace is comfortable and stop when you’re done.

While it might not seem like much, this is enough to gradually start introducing you to the world of running. And if you aim to do this just once a week, you’ll see it starts to have incredible knock-on effects in every other part of your life!