Wednesday, Feb 28, 2024

5 Ways to Make Your Next Workout More Fun

5 Ways to Make Your Next Workout More Fun

Work is often referred to as work. It can be easy to forget that exercises should be enjoyable and effective.

If you find yourself looking forward to the gym more than you enjoy, Jenny Jaucian, BODi trainer, and health and fitness coach, has some great advice.

She says that there are many things that can make a workout more fun, including the energy and music choice of your instructor, as well as how you program your workouts and what equipment you use.

These are some ways to make things interesting and have fun while working out!

1. Stop wasting your time with long cardio

Jaucian suggests that circuit-style cardio can spice up long-duration cardio sessions. This means spending three to six minutes at each station, before moving on to the next. You could run for five mins on the treadmill, row for five minutes and then climb the stairs for five more minutes. She adds that it helps to break down what can feel like a monotonous cardio routine into manageable intervals without losing any of its benefits.

You can also break it up by creating high- and low intensity intervals in your cardio routine.

Jaucian says, "If you listen to music, combine a high intensity effort each time the chorus drops." Then, reduce your intensity to a moderate pace when the song returns to the verse. Continue doing this until you have completed your entire playlist. This will allow you to harness the metabolic boosting effects HIIT training can have while also bringing more enjoyment.

2. In Your Strength Session, Get Rid of the Same-Old Same-Old.

Although weightlifting with dumbbells, barbells, and stationary machines can be a great way to get results, these pieces of equipment can become a bit rote.

Jaucian states, "Instead of using traditional methods all the while, add variety to strength training by including bands, medicine balls and exercise balls, TRX straps. Box steps, kettlebells, ropes, and box steps.

It's as simple as changing up the movements. You can do squats using bands or kettlebells, rows using the TRX Suspension Trainer and push-ups on an exercise bike. Or you can do overhead presses with a medicine-ball. You can replicate almost any movement you can do using a dumbbell, machine or barbell with many other tools.

Jaucian says, "You can also challenge yourself to handle different movement patterns through single-side, otherwise known as unilateral, variations of squats. This can help increase balance, stability, and core strength."

"Change Fitt Up!" is a phrase I believe in. If your results are not being achieved, you can change the frequency, intensity, time, and type of your training. You can instantly make your routine more varied by changing one or more of these factors.

3. Redesign Your Reps

We are creatures of habit and can get stuck on rep schemes. It could be a range of 8-12, 12-15 or just 10 reps per set. Do you feel this? Are you tired of being stuck in a rep rut?

You can measure sets by the time you work, rather than counting reps. CrossFitters call this AMRAP, which stands for "as many repetitions as possible". You set a time (e.g. 10 minutes) and then try to complete as many circuits of moves as you can.

On leg day, for example, you could do a circuit that consists of 10 hack squats and a medium-weight, 10 jump ups onto a platform and 20 dumbbell walking lunges (10 per leg). Repeat until the time is up.

CrossFit's EMOM is another trick. You set a timer for 10 minutes, or watch a second-hand clock. At the end of each minute, do a set, until you fail, and then stop until the next minute begins. This technique is also great for medicine-ball exercises like chest slams to floor or twisting wall ball slams.

4. Stretch Your Limits

Jaucian states that stretching is essential for recovery. However, many exercisers neglect or skimp on this vital part of their workout routine.

Research shows that as we age, our mobility in our joints decreases naturally. However, stretching for as little as 10 minutes per day can counteract this decline and improve blood flow and vital nutrients supply to our bones, muscles, and tendons.

Jaucian says, "Personally, I like stretching while I listen to one my favorite podcasts. It can be helpful to pair something you don’t like with something you like. If you want to increase your accountability and make it easier to do what you love, schedule a stretch or yoga class with a friend so you can socialize afterward.

5. Give Your Body a Curveball

People who care about aesthetics are more inclined to train one body part at a time. There is "leg day", "back day", and "arms day". You know the drill.

This is a proven way to build muscle, but it's just one of many ways to achieve your gym goals.

Jaucian states that "our bodies thrive on new experiences." You don't need to do the same exercise over and over.

Do not be afraid to step out of your comfort zone. You can try a kickboxing or aerial yoga class, or even indoor cycling.

Jaucian says, "If I'm teaching a BODi course, I love creating my circuit-style workouts at home, incorporating cardio and strength for an all-body sweat fest." I also enjoy playing pickleball with my loved ones, throwing a frisbee at the beach with my boyfriend, taking nature walks, and dancing in my living area. Find a workout that keeps you coming back for more by exploring different options.

The post 5 ways to make your next workout more fun appeared first on Oxygen Mag.

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