How to fall in love with exercise: workouts for people who hate workouts

If you love the hula hoop, there’s nothing stopping you from making it part of your weekly exercise routine.

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You only get one body, and how you use it is up to you. If you’re like a lot of people this season who decide to fill the coming year with a little more movement, it can be difficult to find a routine that both works for you and doesn’t feel like an everyday chore. . Your time is precious, after all.

Haley Perlus is a sports and exercise psychologist, fitness trainer, and author. She says that in order to find the exercise you like, you should ask yourself what you already like.

“It’s really more, what do you like to do?” And what is it that already gives you energy? said Perlus. “There are hundreds of different exercise programs. We can find one that already satisfies your current love.”

For example, if you are a social person who enjoys or needs the company of others for a workout, find classes where you can feel the energy of others or even work out with friends (in person or online classes, including through a Apple Plus subscription). If you’re motivated by a good dose of competition, sign up for a 5k or other race, she says, giving you a goal to work towards.

And if you like learning new things, Perlus says, “Don’t get on a treadmill because you already know how to walk right-left, right-left.

Likewise, if you like to be outside, do not exercise indoors, she says. No matter what floats on your boat, there’s probably an exercise for it, and through some trial and error, you can find a routine you’re proud (and happy) to call your own.

Resistance exercise for people who dislike lifting weights

Resistance or strength training and keeping your body strong is an important part of our physical health, especially as we age. It’s often paired with bulky weight racks at the gym, but when it comes to weight training or weight training, you don’t need anything in your hands.

“Body resistance is the best,” says Perlus, noting that she prefers body resistance to weight lifting. For strength training using just your body (which sounds pretty powerful, by the way), add resistance by placing your body at different angles, according to Perlus. For example, do wall push-ups if you don’t need a lot of resistance and change the angle for more. Squats, lunges, planks, and yoga are great ways to stay strong without the intimidating feel of gymnastic weights. Just make sure you’re using the right shape, she says.

Read more: How to strength training without dumbbells

Find cardio if you hate running

Perlus calls our bluff on the story “I hate”.

“We really need to tackle the ‘I hate’,” Perlus said. “Why do you say you hate it? What’s the story behind this? Because sometimes we can reframe that story.”

One way to reframe this story is to realize that running isn’t necessary for cardio. Dancing around your house can be just as healthy as long as your heart is pounding. There are many other ways to do cardio, including jumping, hiking, elliptical training, and more. Circuit training can also be more fun if you choose which exercises to spin. Don’t feel like skipping rope? Choose another exercise.

Most importantly, says Perlus, you don’t need to do cardio for a long time. “It’s actually more quality than quantity,” she says, and the goal is to increase your heart rate.

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By incorporating what you love into your workout routine, like music, you can build lifelong habits.

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Still don’t like it?

So you’ve taken an inventory of what you enjoy doing for a living and found a workout routine that reflects it. If you’ve had a “good try in college” and you’re still not having fun, says Perlus, the next step is to figure out what you don’t like about the routine you’re doing and find another one. which specifically addresses this problem.

Another tip from Perlus: don’t wait until you’re at the gym (or ready to groove in your living room) to start pumping up. Music is a great way to motivate yourself. Learn more about a workout playlist trick that is backed by science.

Make your routine sustainable

We’ve heard of “yo-yo dieting,” but the notion of “yo-yo exercise” should also be avoided, Perlus says. “One way out is to not yo-yo in your schedule – do something every day. For this reason, she encourages people who are just starting their exercise journey to go out seven days a week, taking some time out each day. While that sounds intimidating, it doesn’t mean “high intensity” every day, she says. Rather, it’s just a way of training a routine. If walking is your chosen exercise, take a leisurely walk one day and walk briskly the next, but make time in your schedule for this.

If you have decided to add exercise to your routine and change your life in this way, it is important to meet yourself where you are. (Shaming yourself or your body is not an effective motivation to exercise.) To do this, Perlus says to ask you two questions: What did I achieve today with my health? and what should I do next?

This could mean getting up from your desk every hour to move around a bit, or walking your dog. It could also mean that you stretched for five minutes while watching TV.

The focus of your effort should be, says Perlus, “on what you are doing, and what you are doing. to have to do next, in relation to what you have to do next. ”

The information in this article is for educational and informational purposes only and is not intended for health or medical advice. Always consult a doctor or other qualified healthcare professional with any questions you may have about a health problem or health goals.

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