You don't need to spend countless hours at the gym or work out on multiple pieces of equipment to achieve a full body workout. Many forms of exercise as well as physical activities and workout equipment work your entire body all at the same time. Switch up your workout routine every few weeks to prevent boredom as well as a weight-loss plateau.
Elliptical Machine
Compared with a treadmill, working out on an elliptical machine is gentler on your joints plus provides a full-body, cardiovascular and strength training workout. Start off slowly to warm up your muscles. As you increase the intensity of your workout, use the movable handles to work out your upper body. Move the foot pedals in reverse to work your lower muscles differently. Many elliptical machines feature a wide variety of pre-programmed workouts to choose from as well.
Rowing Machine
A rowing machine works your arms, legs, back and abdomen, and it burns a lot of calories. For a beginner, try rowing at 85 to 95 percent of your maximum capacity for 30 seconds followed by a minute or two of rowing at a much lower intensity. Repeat this cycle for five to 10 minutes, depending on your fitness ability. As your fitness levels improve, change the timing so that you work at your maximum capability for one minute followed by one minute of rowing at a lower intensity.
Rock Wall Climbing
If running on an elliptical machine or performing other mundane exercise routines sound boring, consider rock wall climbing. This fun and challenging sport works all major muscle groups in your body as well as kicks your heart rate up. Rock wall climbing also boosts your brain power as it takes a bit of thinking to figure out which way to go to reach the top. Many gyms and fitness centers offer rock wall climbing, or search for a facility that specifically provides indoor climbing.
Swimming
Not only is swimming a fun way to exercise, it also is gentle on your muscles, bones and joints. Swimming provides a cardiovascular workout that trims and tones trouble spots. The water provides resistance, which helps strengthen your arms, legs, back, shoulder and abdominal muscles. Head to the local pool during the summer months or find a gym, fitness or community center that provides indoor swimming during cooler months. Swim laps or sign up for an aquatic fitness class.
References
- American Council on Exercise: Get Into the Swim of Things
- The Restored Church of God Ambassador Youth; Rock Climbing: A Different Form of Exercise; Bradford Schleifer; September 2007
- MayoClinic.com; Elliptical Machines Better Than Treadmills?; Edward R. Laskowski, M.D.
- 3FatChicks: 3 Interval Training Workouts for the Rowing Machine
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