Workouts are not easy. There is no avoiding that. Whenever you move something through space and time, whether it is your own body weight or a barbell or a kettle bell, you are doing work. That is just how physics works. However, there is another meaning of the word “work”: an unpleasant but necessary activity that helps you achieve a desired outcome. Too many of our workouts become this second definition. They become a chore, something that strains us. That is why so many people, even though they know they should be exercising regularly, remain sedentary and weak. Physical activity is no longer required to survive. We do not “have” to do it anymore. If it feels like a miserable experience, why would we want to do it?
Although it may seem like work, there are ways to make exercising feel more like play. A few ways to do this are by including a friend, listening to music, or doing your favorite activity. What works best for you? Let us know in the comments below.
Find an Activity That’s Intrinsically Rewarding
When working out, it is common to have goals based on extrinsic rewards such as losing weight or hitting a personal record. However, if you also find satisfaction and pleasure in the act of training itself, you will be more likely to stick with it. Most people will only maintain a workout routine if they enjoy it, so find something you like to do and make it part of your plan.
If You Hate Something, Try Something Else
One of the most important mindsets to have is to not do things that you hate.
A workout doesn't always have to be enjoyable. You won't always feel great after completing it, but if you start to dread your workouts and find yourself making excuses to skip them, then it's time to make a change.
Although you may not enjoy back squats, front squats may be more enjoyment. If you don't like spin class, hill sprints may be a more fun option. If dedicated cardio or HIIT sessions are not your thing, playing basketball twice a week could be a better solution. Find an activity that will help you achieve the same goal.
Try Competing Against Other Entities
I enjoy competition because I like beating my own records and surpassing my own achievements. I also love competition against other humans because it's a great way to forget about how hard you're working and how great of a workout you're getting.
You can compete in CrossFit, in pickup games at the park, in adult rec leagues, and anything else that you can think of.
Integrate Training Into Your Work Day
It’s not a chore. It’s a movement. If you are feeling overwhelmed by work, take a ten-minute break to go for a walk, run up and down some stairs, do some pushups and squats, or swing a kettlebell that you keep in your office. This will help you change from the mental to the physical, which can be very helpful. Suddenly, you will want to train because it is not a chore anymore. It is something that you enjoy.
The extra benefit to taking fitness breaks is that it will make you more enthusiastic about getting back to work. Also, because there is better blood flow to the brain due to the breaks, you will be more productive.
I find that taking a ten minute break to move or train every hour is the perfect amount of time.
Take Up a Martial Art
Humans have a tendency to be violent. If we look back at human history, it is evident that violence has played a large role. It is important that we accept this and try to learn from it, instead of continuing the cycle of violence. This doesn't mean that we should be violent, but rather that we should be able to control ourselves and not let the violence take over. We should be able to handle conflict in a safe and controlled environment.
I regret not learning a martial art. I have been learning a bit with an experienced friend, who’s shown me a few things and runs drills with me, and that’s only made me realize how much I’ve missed out on. Learn from my mistake.
Set a Few Rules
When you make rules that force you to exercise, it can be liberating.
I have been following a rule recently that says “exercise when Shanti (our dog) exercises.” I will go to the park and play with the ball or frisbee with her and do exercises in between throws. I will do as many pushups or bodyweight squats as I can. I will hold a plank. Maybe I will even bring a kettlebell along and do swings or overhead presses or cleans or goblet squats. Depending on how far you throw the ball and how fast your dog is, you can end up doing short or long sets. This has ended up being one or two of my workouts each week.
Some people have a rule that they must do a certain number of pullups every time they pass through a doorway that has a pullup bar installed. This can help them stay physically fit.
Perhaps you squat while brushing your teeth. Or “sprint up every hill you see.” Or “take a walk after every meal.” The idea is to repeat these rules and stick to them until they become part of you, and you find yourself exercising without making the conscious decision to do so. What starts off as an arbitrary rule (what rule isn't?) will eventually become sacred.
Dance
If you want to spend some quality time with your kids, try cooking dinner together. Put on some music and dance while you cook. Get silly and have fun. Try something new. Spotify is a great way to find new music.
I'm particularly fond of the “A to Z of African Dance” YouTube video. It has a great beat, great dancing, and it provides good ideas for exercises that are also good for your workout.
Go Creek Walking
If you have a creek near you, the author suggests visiting it once a week for the next month. They recommend spending at least an hour each visit, moving around in a variety of ways (jumping, balancing, crawling, lifting heavy objects, etc.), and getting some barefoot time in nature.
Make the World Your Playground
The environment provides many opportunities for physical activity, regardless of where you reside.
Trees are great for working out! You can do pull-ups on the branches, handstand pushups against the trunk, and much more.
There are endless ways to work your stair muscles.
One can have fun with park benches in a variety of ways. One can, for example, jump over them, crawl on the back, or balance on the back.
Hills: Roll down them then sprint back up.
Traffic Lights: pull-ups, sprint across intersections (when green).
Assuming you want a more complete answer: One way to work out your calves is to treat them like balance beams. Do calf raises (or stretches) off the edge of a curb, for example. Another calf exercise you can do is single leg hops up and down.
To get to the Target store, you need to climb over the big red balls they have at the entrance. Be careful of dirty looks from parents whose kids try to copy you.
1. Challenge Yourself
Izumi Tabata, a Japanese doctor, developed a 4-minute routine consisting of eight work/rest cycles, called Tabata Training. (See also: Ways to Exercise in Under 5 Minutes)
2. Dance
Many fitness centers offer dance classes that help improve your body's appearance by shaping and toning it.
3. Bend With Friends
Hang out with your friends and do some yoga, then share a healthy meal together afterward.
4. Pump Up the Volume
For your cardio workout, load your MP3 player with upbeat, fast-paced music, and for cooling down and stretching, add a slower playlist. Keep things interesting by shuffling your music.
5. Catch a Little TV
You can exercise while you watch television by sitting on your bike instead of in your easy chair. If you are just starting out, you can take a break during the commercials and then pedal through your favorite program.
6. Get Social
People who exercise with friends or family members enjoy it more than those who don't, according to research by the University of California's Department of Preventative Medicine.
7. Go Outside
The text is suggesting that instead of going to the gym, one should go for a walk, hike, bike ride, or swim.
8. Journal
track your progress by recording your workouts and taking pictures
9. Dress for Success
The following text is about choosing the right clothing to wear to the gym. You don't need to buy the most expensive clothes, but the wrong clothes can cause problems like sweat, chafing, and blisters.
10. Avoid Overtraining
It is important to take time to rest between workouts so that your body can recover and function properly. Other activities outside of the gym, such as relaxation, reading, and visiting friends, can help with this.
11. Celebrate Small Victories
Set smaller goals for yourself that you can achieve in a shorter amount of time, like losing one pound a week for a month.
12. Run (or Walk) for a Good Cause
You can make your workout more enjoyable by setting a goal to train for your area's next breast cancer walk or similar event.
13. Add Some Variety
It is important to change your routine frequently to keep your body challenged and prevent boredom.
14. Get Pavlovian
Try Motivating yourself with a reward system, it'll help you get into a fitness routine more quickly. Like a post-workout smoothie, try a healthy treat.
15. Ease Into It
You should start your workout by doing some light cardio to warm up. This will help your body to produce endorphins, which will give you a natural “high.”
16. Skip Rope
Jumping rope can burn just as many calories as running, and it's not just for kids.
17. Bounce
If you're not ready to skip rope, you can get hopping on a personal trampoline to increase your stamina and balance.
18. Jump on a Pogo Stick
If you are concerned about the impact of jumping on your joints, consider using a pogo stick. This will help to reduce stress while still providing many of the same benefits as jumping exercises.
19. Try “Exergaming”
Do you or your kids enjoy gaming? Try out some video games that will get you moving.
20. Don't Save the Worst for Last
Work your exercises that are most difficult in the middle of your routine so that you can see the “top of the hill.” Having this accomplishment will give you the motivation you need to finish the rest of your routine, which will be much easier in comparison.
Stand out by getting some movement and exercise in everything you do!
The text is saying that if there were no laws against adults using playgrounds without children, they would be able to use them as well.
Get Better Goals
Me? My goal is to play better:
- I want to be able to play Ultimate every weekend with guys 3o years younger (and keep up).
- I want to go out for a paddling session whenever I want and not have it feel like work.
- I want to hit the slopes all weekend and be able to drive home without my quads cramping up every time I hit the brake.
- And I want to do all that while staying injury-free.
I am focusing my training on maintaining my fitness, muscle mass, and connective tissue, as well as my bone mineral density. I am not trying to set new personal records anymore because it is too risky and does not help me achieve my goals. I have found a routine that works for me and helps me achieve my goals, which makes the training more enjoyable.
My training is split between actual play and training that will help me improve my skills so I can play better. I know what I need to do to get better and why I'm doing it. Do you know why you're training?
