Tired of walking around the active streets of Philadelphia and feeling like you’re the only one not leading a healthy lifestyle? Working out on a regular basis is extremely good for you. It’s good for your internal organs, it’s good for your skin, and it’s good for your mental health. If you haven’t been active in awhile, it may seem like a daunting journey to get started again—especially if you want to make big changes. But don’t fret, a healthier you is possible.
If you want to establish a healthier lifestyle as you go into the new year, below are some popular exercise routines and techniques you should consider trying.
High-Intensity Interval Training (HIIT)
If you’re looking for a workout that’s short, sweet, and incredibly effective, the High-Intensity Interval Training, or HIIT, is one of the best techniques out there. HIIT involves short bursts of intense exercise followed by brief rest periods. This training style is effective because it sets your calories on fire during your workout and keeps your metabolism revved up long after you’ve hit the shower.
A typical HIIT session could include exercises like sprinting, jump squats, or burpees for 30 seconds, followed by a 15 to 30-second rest. Repeat these intervals for around 15-20 minutes, and you’ve got yourself a calorie-blasting workout that can help you build endurance quickly.
You could do HIIT at home if you don’t have time or access to a gym.
The immense pressure the weights put on your body forces the body to burn up its fuel (calories) rapidly while also building your muscles. The more muscle you have, the more calories you burn throughout the day.
Even though you don’t want to build muscles, there are lighter weights you could lift during your squats that can tone. If you can’t afford at-home gym equipment, there are many gyms in Philadelphia, PA, where you could train. Having a personal trainer and the motivation of seeing others train can also expedite your progress.
Include exercises like squats, deadlifts, bench presses, and rows. Don’t be afraid to lift heavy – the quickest way to change your body is with heavier weights—but be sure to build yourself up to that.
When lifting, make sure to target all major muscle groups in your strength training routine to encourage balance. Fo example, working out your chest muscles but neglecting your back could cause your posture to worsen and back pain to develop.
Running, cycling, swimming, and even brisk walking can burn a significant amount of calories if you do not want to build muscles. But it’s important to start slow and build yourself up. If you go too hard to start, you may become discouraged and stop exercising all together. For instance, start with a 15-minute jog and, over time, work your way up to a 30-minute run. Or, if you’re a fan of cycling, increase the resistance or the distance you cover. If you’re new to cardio, a great program to look into is the Couch to 5k program.
The magic happens when you challenge your body and push past your comfort zone. If you subject your body to the same intensity for too long, the effects start diminishing and your results will plateau.
Don’t underestimate the power of bodyweight exercises like push-ups, squats, planks, and lunges. These exercises help you build strength and endurance and you don’t have to spend a dime as they can be done anywhere without the need for gym equipment.
A simple yet effective approach is to create a circuit with a series of bodyweight exercises. Perform each exercise for 30 seconds, rest for 15 seconds, and then move on to the next. Repeat the circuit several times, and you’ll have a heart-pumping, fat-burning workout that’ll leave you sweating and feeling accomplished.
If you enjoy running in the woods or streets of Philadelphia, interval running can be a fantastic way to to get healthy and fit. Instead of sticking to a steady pace, alternate between bursts of sprinting and slower recovery periods. For example, sprint as fast as you can for 30 seconds, then jog or walk for 60 seconds. Repeat this pattern for the duration of your run.
Interval running is a calorie-burning powerhouse and a great way to challenge your body in a new way. Plus, it helps break the monotony of a typical steady-state run.
CrossFit is not for the faint of heart, but it’s known for its incredible results. It combines elements of high-intensity interval training, weightlifting, and functional movements. The intensity and variety keep your body guessing and your metabolism firing on all cylinders.
If you’re considering CrossFit, working with a qualified coach is crucial to ensure proper form and avoid injury. With the right guidance, you can achieve your fitness goals.
The best exercise routine is one you enjoy and can stick to consistently. Also, it’s important to combine your workouts with a balanced diet for the best results. Be patient with yourself and be consistent. And soon, you should see great changes and feel proud of yourself.