You don’t always need to turn to gym equipment and machines to tone yourself from head to toe. There are many exercises that you can perform with only your body and open space required. Just as you would increase the amount of weight on a machine, you can increase the intensity of your workout by completing more sets and reps. Because all of your body’s movements are natural and not stiff or restricted by a machine, you lower the amount of pressure on your joints and risk of injuries. Body weight exercises can be done on your own or with the help of a personal trainer.
Outdoor fitness is a refreshing break from the four walls confining you in the gym. Exercising outside allows you to see different people and scenery that helps reduce stress and depression. Because of this, more fitness professionals are suggesting outdoor workouts according to Walter R. Thompson, PhD. The wind and different leveled surfaces help increase the amount of calories you burn by five percent. Outdoor exercises include running, hiking, soccer, kayaking, bicycling and bodyweight training exercises.
Yoga uses poses that concentrates on various body parts at a time and breathing techniques. Yoga targets not only your body, but your mind and spirit, as well. As your instructor helps you form certain poses, you’re told to focus on that specific body part you’re working on. The awareness of your breathing controls your spirit and helps you slow your heart rate and relax. Yoga is shown to help reduce depression, improve your posture, improve your sleep, tone your body and improve your confidence. There are many forms of yoga, including Hot Yoga, Aerobic Yoga, Power Yoga and Yogalates.
Circuit training consists of six to 10 short exercises performed one after another. Each exercise targets different muscle groups, therefore only minimum rest is necessary between each exercise. With minimum rest, your heart rate is able to stay up, which helps you burn calories. This doesn’t normally happen with resistance exercises that are meant for toning and building muscle. Mix both aerobic and anaerobic exercises into your routine and aim for three sets.
Dancing is fun and does a good job of increasing your heart rate and improving your cardiovascular health. Dancing targets your entire body and even tones muscles that some exercises don’t. Blasting your favorite music with non-stop movement relieves stress and makes you feel as though you aren’t even working out. Dance workouts include Zumba, which burns somewhere between 500 to 1000 calories an hour, Nia, which burns more than 400 calories and the Bar Method.