What are the best exercises for me?
Assuming an exercise routine can be difficult for some of us because we comprehend the advantages it has for our mental and physical wellbeing. If you want to see results like a smaller waistline, better sleep, and more energy, it will be much easier to get up and move every day. This can also help ease symptoms of stress, anxiety, or depression.
The key to a successful fitness plan is to mix different types of physical activity to get the benefits you want. The best exercise plans will have a combination of three different types of exercises: cardio, strength training, and flexibility and balance exercises. Keeping your workouts varied and interesting will not only maximize the health benefits, but will also keep you motivated.
If you want to develop your own exercise plan, you don't have to sign up for personal training sessions at a gym, find workout plans online, or download a fitness app. To make the most out of your exercise routine and to see health and weight loss benefits, follow these simple guidelines.
How much exercise do I need?
It's important to remember that any exercise is better than no exercise at all. You can improve your health by sitting less and moving more often during the day. For substantial health benefits, though, government guidelines in the U.S., UK, and other countries recommend that you aim for:
This is the equivalent of at least 30 minutes of physical activity a day, at least 5 days per week. Do this for five 10-minute sessions each week.
OR
You need to do at least 75 minutes of vigorous-intensity exercise per week to get the same benefits, if you are fit enough to work out harder. This means that instead of walking for 30 minutes at a brisk pace, you would run for 15 minutes.
OR
You can engage in both moderate- and vigorous-intensity exercise, keeping in mind the general rule of thumb that 2 minutes of moderate-intensity exercise is equal to 1 minute of vigorous-intensity activity.
Start slowly
If you're starting from zero or close to zero activity levels, you should consult your doctor before gradually building up to these activity levels. Start with a shorter time of walking instead of the regular 30 minutes for 5 days a week. For example, start with 5 or 10 minutes and gradually increase the time.
How many days a week should I work out?
The study found that people who exercised all at once on the weekends had as many health benefits as those who exercised more often through the week. You can reduce your risk of injury and maintain your energy levels by exercising three or more times a week.
Moderate-intensity vs. vigorous-intensity exercise
The level of intensity of an activity depends heavily on your personal fitness level. A person who is not used to exercising would consider a brisk jog to be a vigorous activity, while someone who is used to exercising would consider it to be of low intensity.
Vary the intensity for faster results
The main aim for people who exercise is to be physically fit while spending less time doing so. Interval training, which alternates bursts of vigorous activity with lower-intensity activity, can actually be an effective way to get results.
Interval training, where you alternate between periods of high and low intensity, is a more effective way to use your time. Walk at a moderate speed for one minute, then jog at a high speed for one minute, then go back to walking quickly for one minute, and repeat. You could also try mixing up your routine by walking quickly and then doing things like skipping rope or push-ups.
This way of alternating intensity levels not only benefits your cardiovascular system but can also help you fit a better workout into a shorter time frame. As long as it is safe for you to do so according to your doctor, exercising can also help you lower your blood pressure, lose weight, and keep muscle mass. Interval training, which alternates periods of high-intensity exercise with low-intensity active recovery periods, can be a great way to change up your workouts and challenge your muscles in new ways.
Getting started safely
There are many benefits to exercising regularly, including improving your physical and mental health. However, it’s important to do it safely. Medical problems and injuries can quickly derail your fitness goals.
Before beginning an exercise regimen, it is important to obtain medical approval from a physician, particularly if you have an existing medical condition.
Warm up. Doing some form of dynamic stretching before a workout warms up your muscles and helps prevent injury. For example, if you plan to run, start by walking to warm up. If you are lifting weights, it is best to start with a few reps using lighter weights.
Cool down. Once you finish your workout, it is key to spend a few minutes cooling down so your heart rate can go back to its natural state. After running, it is beneficial to do a light jog or walk, or some gentle stretches.
Drink plenty of water. Your body functions better when it is properly hydrated. If you do not drink enough water while you are working hard, especially in warm weather, it can be dangerous.
Listen to your body. If you feel any pain or discomfort while working out, it is important to stop and rest. Don’t try to power through pain. That’s a surefire recipe for injury.
15 ways you lovebirds can stay in shape together
1. Weightlifting
You can support and motivate one another to stay on track There's no need for you and your partner to go to different areas of the gym. You can support and motivate each other to stay on track. Lifting weights with a friend can improve your workout and motivate you. Your partner can help you stay safe while you're working out by double checking your form, making sure you're not lifting too much weight, and offering encouragement if you're starting to feel tired.
There are also exercises you can do with a partner that are effective, like medicine ball V-sits or rows with resistance bands. It's a great way to get motivated with each other's help.
Calories burned: 180 and 266 for 30 minutes
2. AcroYoga
Yoga practiced with a partner can improve your yoga skills while also strengthening your relationship. Poses that are meant to be performed together, such as double downward-facing dog, allow you to achieve a greater range of motion than you could on your own. These poses also require trust, teamwork and communication.
Borden believes that partner yoga is good for relationships because it allows couples to be physically close to each other. If you like adventure and are already good at yoga, give it a try!
Calories burned: 120 and 178 for 30 minutes
3. Rock Climbing
Working together and being there for one another is essential to rock climbing. You need to be able to rely on your partner and know that they will be there to support you, both physically and emotionally. Your partner belaying you is responsible for keeping you safe while you scale a rock wall, and if they do their job well, you'll be free from injury.
The activity is also good for improving communication skills. As you climb, your loved one on the ground helps you find the next handhold and encourages you.
4. Circuit Workouts
If you and your partner don't enjoy going to the gym, you can still get a great workout by using your body weight. Try a round of couple's calisthenics. Start a 10-minute timer, then alternate between sets of squats, push-ups, and planks until the timer expires.
According to Borden, you can maintain your own pace better by setting a timer instead of trying to keep up with each other. Competing with each other in a workout can bring out each person's competitive side. Instead of competing with each other, try to beat your own time.
Calories burned: 240 and 355 for 30 minutes
5. Running
It's more fun to run with a friend, so why not find a buddy and hit the pavement together? Borden suggests setting a destination, tying your shoelaces, and just going. It's nice to go somewhere scenic, and it's even better if there's a breakfast place at the end of the trip.
Jogging through your neighborhood or local park is a great way to get more familiar with your surroundings, and provides some beautiful scenery that you wouldn't get otherwise. If you're stuck inside, go to the gym and get on two nearby treadmills. Keep the pace slow and steady so that both of you can comfortably hold a conversation.
Calories burned: 300 and 444 for 30 minutes
6. Hiking
If you're not a fan of running, hiking is a great way for couples to spend more time together at a slower pace. If you want to spend more time taking in nature's beauty and enjoying the company of others, then you should explore new trails or travel down familiar paths. The best part? Hiking is great for couples because it allows them to spend time together while still accommodating for different fitness levels.
Borden suggests that if one person finds the workout too easy, they can add a weighted vest to increase the difficulty. And hiking is scalable (pun intended). If you're both feeling up for it, pick a more challenging trail. Or, if you're looking for a workout that will really get your heart rate up, try a path with more hills.
Calories burned: 180 and 266 for 30 minutes
7. Doubles Tennis
Do you and your partner have a competitive streak? Gather two friends and go to the tennis courts with rackets in hand. Working together as a couple to beat the other couple is fun, Borden says.
While you are playing tennis and concentrating on the game, you are also unknowingly exercising your core muscles, legs, and arms. Furthermore, playing tennis is a great way to improve your cardiovascular fitness. And win or lose, you're in it together. Carve out some time after your workout to reward yourselves with some refreshing iced tea, lemonade or fruit-infused water. Toast to your health!
Calories burned: 210 to 311 for 30 minutes
8. Cycling
Make sure to pick a bike ride that is appropriate for both of your skill levels. “If it's casual, it's fun,” Borden says. No one wants to be left in the dust on a date.
Cycling is a great workout for your heart and lungs without a lot of impact, meaning it's a good way to work your heart without a lot of pounding to your body. Despite the low-impact on your joints, your legs will feel the strain the following day. There's nothing better than seeing your partner in tight-fitting spandex.
Calories burned: 240 to 355 for 30 minutes
9. Salsa Dancing
There are other ways to get your heart rate up besides traditional exercise. Fun couple workouts that are surprisingly challenging can be found in salsa dance lessons (or any other class your gym or local rec center offers).
“The physical activity of salsa dancing can burn up to 400 calories per hour,” says Craig Ballantyne, a certified strength and conditioning coach, “and the romantic atmosphere provides the perfect opportunity to meet new people.” When you take on a new activity with your partner it can help stimulate dopamine, which is the pleasure-seeking neurotransmitter in the brain. This can be a fun way to learn a new skill together.
Calories burned: 165 to 244 for 30 minutes
10. Swimming
You and your partner can enjoy a low-impact workout by swimming together. Swimming is a great way to stay in shape and can be done in a pool, ocean, or lake. You can try racing each other in different lanes or take turns timing each other and clapping for the other person.
If you want to target different muscle groups, vary your stroke. If you are swimming the breaststroke, try switching to the butterfly or backstroke. To make your workout more challenging, see who can tread water the longest.
Calories burned: 300 to 444 for 30 minutes
Relax and Recover Together, Too!
Not all physical activity is meant to be demanding. Rest is essential to training because your body builds strength during recovery from a workout, not during the actual exercise. So set some time aside to relax together.
Borden recommends scheduling a massage, doing some stretching, or soaking together in a salt bath. The two of you will have some much-needed time to yourselves without outside distractions if you turn your cellphones off. You will also have the opportunity to relive your active adventures together.
