BUT…Who’s to say you can’t LOVE what you do every day?You might have heard that “the best exercise in the world is the one that you’ll do forever.” This basically means that finding an exercise you enjoy and want to keep on doing is the best way to stay healthy. In other words there’s no need to force yourself to do activities you don’t like to in an effort to improve your health. Instead, try a whole bunch of things and see what you enjoy! Everyone is different:
- For some peoplethat means getting outdoors, hiking, biking and swimming
- For othersenjoyment might mean finding a local dance class
- And for you that might mean football, or kayaking, or jumping on a trampoline!
Why not use an activity tracker to keep you active?The Human Activity Tracker app aims to get you moving for 30 minutes a day, then 60 minutes and 90 minutes. When it’s running in the background, it will automatically pick up movement as either walking, running, cycling or a miscellaneous activity. The app then stores your activities each day in a history that you can view. There are totals at the top and even a breakdown of activities showing what you did when and for how long. You can choose to view the activities in minutes, calories or kilometres depending on your goal. Human Activity Tracker (iOS) http://human.co/
Your Exercise Choice Cheat SheetStruggling for ideas on what exercise or activity to try next? Here are a few ideas to help you get started: Individual activities:
- MMA (Mixed Martial Arts)
- Football (Soccer)
- American Football
- Ice hockey
- Water Polo
The 7 Minute Workout for Weight Loss and FitnessNot sure which activity to try first, well we’ve got you covered! And with high-intensity interval training (HIIT) the rewards are worth the hard work! HIIT helps you burn fat, improve your fitness and burn way more calories than a lower-intensity workout alone. In fact, a study by the American College of Sports Medicine found that a just 7 minutes of training at almost your max can accomplish everything that a traditional longer workout could. The workout the study suggests consists of 12 exercises performed in a circuit at an intensity of 8 on a scale of 10. Each exercise lasts 30 seconds, with a 10-second rest in between exercises. The aim of the game is to keep the intensity as high as possible and rest as little as possible.
Ready to give it a go?Also, if you have a smartphone you can download the '7 minute workout' app and get exercise instructions as well as an interval timer: http://au.wahoofitness.com/tickrx#seven-min-app
Want To Make Your Own 7 Minute Workout?One of the great things about HIIT based circuit training is that you can create your own workout completely from scratch. This way you’ll never get bored again. Literally all it takes is 5 minutes to put together a brand new workout; meaning that you can design and then perform your own full workout in less than fifteen minutes, amazing!
Here’s a quick guideLook at the table below and pick 4 exercises. (One from each group) You’ll then perform all four exercises for 30 seconds, with only 10 seconds rest in between them. Once you’ve done all 4 exercises, go back to the first one and do another round, for a total of 3 rounds, or 6 minutes work.
|Group 1: Legs||Group 2: Core||Group 3: Upper Body||Group 4: Cardio|
|Squats||V-sits||Renegade Rows||Mountain climbers|
|Step Ups||Plank||Pull ups||Burpees|
|Jumping lunges*||Side Plank||Dorsal raises||Star Jumps|