Whether inclement weather or other circumstances keep you from exercising outdoors, there are many activities that can be done indoors to help you get fit while losing weight, such as racquetball, weightlifting, walking and swimming. Losing weight will occur by applying two basic tenets: decreasing caloric intake and increasing physical activity, whether it’s done indoors or outdoors.
Racquetball
Racquetball is an effective indoor activity that helps develop hand-eye coordination, increases agility and improves endurance while toning and strengthening your leg and arm muscles. The short bursts of speed, and frequent twisting and turning required to play the game will help to strengthen other parts of your body, such as the core and lower back muscles as well. Though technically an anaerobic exercise, racquetball will increase your heart rate and caloric expenditure, both of which are essential to any weight-loss program.
Weightlifting
Weightlifting equipment can be found in a variety of indoor venues, including weight rooms and fitness centers. Lifting weights is a resistance activity that can be used to tone and strengthen muscles and joints, or to increase muscle mass while burning calories and — in the long run — losing weight. When developing a weightlifting program, alternate days between the major muscle groups. For example, work the upper-body muscles on Monday, Wednesday and Friday, and the lower body muscles on Tuesday, Thursday and Saturday. Giving your muscles a day’s rest between workouts gives them an opportunity to recuperate and increase their capabilities. Upper body weightlifting exercises come in a variety of forms, including bench presses and curls, while lower-body exercises include leg presses and squats.
Fitness Centers
Going for a walk, jog or bike around the block during the sunny and mild months are effective activities that can lead to weight loss. However, once the snowy and rainy months roll around, getting outdoors to exercise can become impractical. These are the times to move your walking, biking or running routine indoors. Most fitness centers offer stationary bikes as well as treadmills that can be adjusted to walking, jogging or sprinting levels of intensity. Variations of these equipments, such as elliptical machines and recumbent stationary bikes, are also effective indoor exercise equipment offered by many fitness centers that can help you lose weight while improving your fitness level.
Swimming
For an indoor full-body activity that can help you lose weight, head to your local indoor pool. Swimming works each of the body’s major muscle groups without placing stress on your joints. Swimming laps using one of the major strokes such as freestyle, breaststroke or backstroke effectively works your arm, leg and core muscles while increasing your caloric expenditure. Water’s weight-bearing and resistive qualities provide a unique exercise environment not offered by on-land exercise. If swimming laps isn’t your idea of fun, try one of the water aerobics classes offered by many fitness centers and community centers.
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