I confess I hate jogging, long and strenuous exercises, static cycling or the like.
I find them terrible boring. I’ve tried listening to music, I’ve told myself how well I’ll be a.s.o. Nothing, I just can’t.
Swimming is a different story. Maybe I was a duck in a previous life, I’d spend my life floating on water. But … I can swim only in my vacation and once or twice a week in a health club pool.
Also, I will never refuse a nice walk in fresh air, in a park or a wood. Especially if there’ a chance to do some nice photos or pick some wild berries or mushrooms.
But swimming like a duck and strolling through a nice garden are by far not enough to get rid of the old surplus pounds, my scale tells me.
I need to strengthen my muscles a lot more.
Maybe, this limited physical exercising is the reason I don’t get rid of surplus pounds, although I’m quite a conscious dieter.
I’ve got to find quickly some new ideas as Spring is knocking at my door.
I’ve stumbled on a very interesting blog article on MyFitnessPal http://blog.myfitnesspal.com/lift-weights-lose-weight/
I cite “As our muscles get bigger, they trigger protein synthesis, which requires calories. The result is a sustained burning of calories and an increased metabolic rate”
And one other interesting idea from this blog is the “workout snacks”, quick-and-easy mini workouts you can do throughout your day.
Let’s see what I can do.
A few minutes of isometric exercises is the first “fitness snack” that comes to my mind.
In an usual exercise you tense your muscles while shortening or lengthening it.
In an isometric exercise you just tense you muscle without changing its length. Like a pose in body building or pushing against an immovable object such as a wall.
You have to do this, like all exercises, correctly. The following article has been most helpful for me, to understand the issues and benefits:
According to the author recommendations, I’ll start with three six-second contractions for each exercise and add a rep per week. No more than 10 minutes per session, finally. In between reps I’ll perform some breathing exercises or anything else that will shake off the muscle tension.
Another short exercises that comes into my old mind are dumbbells weight exercises. Easy to do at home. I just need to browse youtube and make myself a five-minute exercise collection. Like some of these ones
Then I have to do some neck exercises. This article is most helpful
Taichi might be useful for my arthritis. I’ll start modestly, once or twice a week, 10 minutes and see how it goes. Quite tricky, I don’t know if my new taichi video pack will do, maybe I’ll need some guru to teach me.
Finally, although it’ll be boring, I’ll try static bicycle but only a four minutes of high-intensity interval training (HIIT) routine. I’ll use a common formula: a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of slow cycling. I’ll have to add to this a 2 minutes warm-up and a 3 minutes cool-down. This is more than a “fitness snack”, it’s “breakfast”.
Let’s wrap it all.
- Twice a week, swimming, at least 5 times a week walking in the park. These I do already.
- Taichi, once a week.
- One session of 5-ten minutes of isometric exercises, in the evening, most of the days.
- One session of 5 minutes HIIT on the static bicycle in the morning, maybe not every day. Plus a 2 minutes warm-up and a 3 minutes cool-down.
- A few minutes of neck exercises whenever I sit down at my computer.
- One 5-minutes weight exercises, whenever I’m very nervous. This will happen at least a once a day, I guarantee. If it’s not the global warming or my scale or some nut on Facebook, there’ll be for sure something else. I know my world.
- Keep a journal on a site, Fitbit or MyFitnessPal.
This is the plan, it’s so nice to make plans!
I’ll tell you in a month what I’ve been able to actually do.
Photo by bruce mars from Pexels https://www.pexels.com/photo/person-showing-woman-in-blue-sport-bra-carrying-gray-dumbbell-867453/