Getting substantial exercise without joining a gym is not only possible but absolutely easy to do. The truth is you don’t even need to spend money to improve your fitness. In reality, you can’t use the excuse of not having extra money to pay for the gym. You can take matters into your own hands and absolutely achieve the same results if not better without an expensive memberships and fancy equipment. Let me tell you a little secret – all you need to spare is 20 minutes a day 3 times a week – and you can achieve the desired result. In fact, the Norwegian University of Science and Technology has published A study stating that just four minutes of rigorous exercise three times a week is enough to elevate oxygen intake levels, decrease blood pressure and glucose levels (which both are indicators of physical fitness). Remember though, consistency is the key.
Most of us know how beneficial exercising is for our health. But did you know that physical activity detoxifies your body? When we perspire, our skin eliminates toxins improving our metabolic processes.
I’ve learned that the best way to be consistent with exercising is to find a couple of routines that you really enjoy… whether it is yoga, Pilates, interval training, or just walking. There is nothing worse than forcing yourself to doing something you absolutely hate. Switch them up time to time so you don’t get bored.
How to Exercise Less and Get More Results Without Joining a Gym
Stand up every 20 minutes.
Unfortunately, most of us spend our time sitting. Truth be told, sitting just makes us age faster. Even if you exercise regularly but still sit for long periods of time, you are putting your health in danger. In other words, two hours of exercising a day doesn’t cancel out the prolonged uninterrupted sitting. You need to interrupt your sitting every 20 minutes at least. Don’t just stand there either, do a couple of squats, or jumps. The key is to switch positions often.
Sitting Kills, Moving Heals: How Everyday Movement Will Prevent Pain, Illness, and Early Death – and Exercise Alone Won’t
I am a huge fan of interval training. In short, interval training is short bursts of high-intensity exercise alternated with slow recovery activities. This type of exercising boosts athletic performance due to the formation of new capillaries in the body. All you need is no more than 20 minutes of this routine. Tabata method is one of the most effective interval training. Tabata method is great for weight loss and getting a flat belly because it dramatically boosts your metabolism .
How to do it:
Exercise for 20 seconds very intensively and then slow down without stopping for 10 seconds. Repeat this eight times. Don’t forget to stretch afterwards.
Body by Science : A Research Based Program to Get the Results You Want in 12 Minutes a Week
Most of us underestimate the power of stretching. It not only loosens the muscle but also fills them up with vital oxygen. Even 5 minutes a day of stretching in the morning or before bed will give your body the necessary recharging. Yoga is a great way to incorporate stretching and also circulate lymphatic fluid. When lymphatic fluid is not properly circulating, our tissues start retaining the fluid. This leads to the suffocation of our cells and the inability to get rid of waste and debris through the lymph. Yoga with its deep breathing helps supply our blood with oxygen and circulate the lymph.
These are just some ways of incorporating fitness into your life. Remember, when it comes to exercising, more is not always better. Chronic cardio and over-training can lead to many health problems.
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Useful tips, but I would include body weight exercises as well. There are so many moves we can do at home without going to the gym or without equipment, for example, push ups, pull ups, various ab exercises etc. They can help a lot.