- Exercise & Fitness
Planning Your Workout by the Season
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Staying on the same workout plan day after day for years is just not feasible. Here are some ideas that you can choose from. There is enough variety to keep you interested and motivated.
During the winter months, you can workout indoors or if you don't mind the cold, hit the slopes. In spring, take the opportunity to venture outside to really enjoy nature. During the summer heat, water sports or water aerobics are sure to keep you cool. In the autumn, exercise in the morning to enjoy the crispness of the air or workout while you prepare your home for winter.
By doing the same routine every day, your muscles that you do not use will become complacent. By varying your activities you will be more likely to workout every muscle in your body. Also, when you begin a new exercise, challenge yourself to increase either the number of times you do it or increase the difficulty so that you become stronger.
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Winter Workout Ideas
Winter workouts have been shown to relieve the blues and bolster your immune system.
If you have no time for the gym in the winter months, a 20-minute workout at home three times a week will get you energized and keep you fit and healthy.
The night before you plan to exercise, set out your workout clothes so you have no excuses.
Make sure you get to bed at a sensible hour so you will get at least 6-8 hours of sleep.
Set your alarm 30 minutes before you usually get up.
Take a drink of water and splash a little cold water on your face to really wake yourself up.
Jog in place for five minutes while watching the news.
Do 25 jumping jacks (make sure you bend your knees slightly to avoid injury to the joint). Yes, the ones you did for gym class when you were a kid. They help to warm up the body and provide good cardio benefits.
Do step exercises - if you have a stepper great, or just get at the bottom of your stairs. Step up with one foot and then the other, then step back down with one foot and then the other. Be careful so you do not fall. Listening to music will help! Do at least 20 step ups and 20 step downs. Step exercises provide a good cardio workout pluse tone your legs.
Do push ups either with legs straight or on your knees. Do as many as you can - at least 20 and increase rate and difficulty.
Run on a treadmill or bicycle on a stationary bike for fifteen to twenty minutes.
If you are bored with exercising at home, alternatives could be:
Walk up and down the whole length of the mall.
Take a dance class or try martial arts.
Spring Workout Ideas
When the weather is beautiful, there is nothing better than walking outside. You can enjoy the fresh air, sunshine and scenery while increasing your stamina.
Biking is also advised during the spring months. Locate the nearest bike lane to your home and take advantage of it. Be sure to bike safely.
Take advantage of the good weather to do some gardening. This gives you a good workout if you bend correctly and remember to have good posture. You can also enjoy the fruits of your labor in a few short weeks besides being more flexible and strong.
Yoga in the spring sun is beneficial and nothing beats doing a sun salutation (yoga pose) to the actual sun.
Take up tennis. Don't worry if you miss the ball, because you will get plenty of exercise running after it.
Go fly a kite and see how high you can get it on those windy days. Try to steer clear of the trees and wires.
Summer Workout Ideas
Yeah, it's summer! Time to hit the pool and do a few laps. Or check the community schedule and join a water aerobics class.
For really hot days, stake out the nearest ice skating rink and take a friend.
Kayaking is a great workout. It can be as relaxed or as adrenaline pumping as you want it to be.
Learn how to surf or just do some body boarding at the beach if you are lucky enough to live by one.
Play ultimate frisbee in the park or volleyball.
Visit a botanical garden or go hiking up in the mountains. It is surely to be cooler up there.
Avoid exercising at the hottest hours of the day. Either morning or evening is best.
Because of the warmer weather, make sure you stay hydrated. Also be sure to wear sunscreen when you are outside and dress appropriately.
Fall Workout Ideas
Go for a nature walk. Take the time to look for beautiful fall leaves, rocks, twigs and other things you could use to decorate your personal space. You can go with family, friends or alone.
Instead of collecting leaves, you can rake the leaves in your yard for a good workout. Raking, bagging and carrying the leaves can burn around 300 calories per hour.
Get an exercise ball and do your sit ups and squats with it. You learn to balance when you exercise with a ball.
Clean your garage. You can have a garage sale and make room for your car to keep it out of the cold weather. It will give you enough lifting, bending and twisting for a good workout. Make sure you bend properly and keep good posture while you are at it.