Everybody has their own style of exercise. They have their favorite things to do, their least favorite, different types of equipment that they enjoy, and places to go that they like best. As for me, I have plenty of things that I like and dislike. Here is a glimpse of the things that I think are effective, efficient, and creative when it comes to working out.
Part 1: Cardiovascular Exercise
There are so many different forms of cardio out there in today's gyms and society. However, I like to keep things creative, effective, and best of all...simple! Here are my top cardio exercises:
Swimming (not doggy-paddling) laps
Although it's great and important to do what you can when you can, if you want a really effective cardio workout, then swimming with goggles is crucial. This exercise is a full body workout incorporating cardio and strength! With the pulling of your arms to kicking and pushing with legs, it's definitely a low-impact strength workout. It also forces you to really focus on and practice healthy breathing habits, deeply inhaling and forcefully exhaling all the air in the lungs. This creates a fantastic lung capacity, improving overall health and bodily function. You may or may not use goggles...but just remember to keep that heart rate up!
Kettlebells
(instructing my sister and brother-in-law how to do kettlebells at our parents' house)
(my nephew, Eli trying to get in on the action)
(that's better)
This Russian form of exercise gets it right everytime when it comes to strength and cardio training. Whether you want a 20 minute vigorous overall workout, or you want an endurance workout going for an hour, this workout DOES and WILL focus on and increase all the components of fitness: flexibility, balance, muscular endurance, muscular strength, and cardio. It decreases fat, increases muscle size (don't worry ladies, it's IMPOSSIBLE for you to get too bulky or ripped...you don't have enough testosterone!), improves flexibility and balance, and creates longer muscular endurance. It is one of my all time favorite forms of exercise because of the effectiveness of it, the high intensity workouts, the squats (I'm a fan), the fact that it can work the entire body in one workout, and the creativity of thinking outside the box when using a kettlebell.
Still don't think you want to try it? Okay...here's how effective it really is:
20-30 minutes of moderate-vigorous kettlebell work will burn approximately 23 kilocalories per minute (give or take), at the least.
The next best thing to that? A 6-minute mile.
I rest my case.
Disclaimer for using Ketllebells: if you have any orthopedic injuries, have had extensive heart issues, or have been sedentary for a long period of time, please consult with your doctor or with a fitness professional before trying Kettlebells. It is high-impact and can be dangerous when not taught properly to a population not yet suitable to partake in it.
Walking
For a low-impact and flexible intensity workout, walking is fantastic! All you need is a good pair of sneakers and you're ready to go, out the door! I love to walk, especially because I dislike to run, and my knees won't allow me to run. However, I can get a great workout from walking either by myself, or with a pal. Some people think walking is too low-key and they don't get enough of a workout; that's when the fun begins! Add punching the air in front of you, increase your speed, stop and do jumping jacks or "jump rope" for 30 seconds every 3 minutes, walk up some hills, or run up some stairs every few minutes. There's always something you can do to increase or decrease the intensity of a walk.
Kickboxing
As a way of releasing stress, anger, frustration, and becoming aware of self-defense, in addition to getting a legit cardio and strength workout, kickboxing is by far one of my very favorite exercises. It allows you to release pent up energy that is carried throughout the day, helping you to do something productive and healthy with those burdens. Do something for yourself and take out that aggression in a positive way! And...learn how to protect yourself!
For an awesome beginner's kickboxing video to try, watch my former boss and dear friend, Jen Ricupero teach kickboxing:
Get up and try it!
Dancing/Zumba
This is something that I know my sisters and I got from our mother: our love for dancing! I personally just love to let loose, learn a routine, and just go with it. Or, ever heard of a dance par-tay with friends? I'm just sayin'...
Anyways, whether it's jazz, ballet, zumba, hip-hop, or just getting crazy in your living room, dancing is an excellent form of cardio that will both get your heartrate up and scorch calories while having a great time. Have kids? What better way to have fun with your kids and get some energy out than to have an all out dance party with them? Or in our sister's case, having a dance party at Old Navy with our mom to get labor started:
Stay tuned for Part 2: Strength Training
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