Wie man trainiert, ohne das Gefühl zu haben, dass man trainiert

If the idea of carving time out of your day for Bewegung or seeing the inside of a gym fills you with dread, you're not alone. In Britain, 1 in 3 people feel unmotivated to exercise regularly.¹

We all know how important körperliche Fitness is to our health, but lack of motivation means many of us are only exercising for one hour a week, or sometimes even less.

The trouble is, a lot of us associate exercise with work - and hard work at that. To combat this mindset, we need to make physical activity fun, and choose workouts and fun exercises that we don't think of as exercise.

Laura Williams, a personal trainer, says that exercises that don't feel like exercise tend to fall into two categories.

Diese sind:

1. Those that include hobbies, that you choose to do anyway - with improved fitness being an incidental benefit.

2. Those that you can include in your daily routine, without having to schedule in a structured workout.

Hobbys, die Sie körperlich fit halten

Hobbys, die körperliche Aktivität beinhalten, sind eine großartige Möglichkeit, fit und gesund zu bleiben, während man die Freizeit genießt. Williams empfiehlt die folgenden Aktivitäten.

Spazierengehen und Wandern

Spazierengehen is often underrated as a form of exercise, yet just like running it is a good cardiovascular workout - increasing heart rate as your heart works harder to provide oxygen around your body. This improves die Herzgesundheit and helps to reduce the chance of heart conditions, such as koronare Herzkrankheit.

Walking is also good for your Gelenke and posture. Although a workout of relatively low intensity, the calories you burn can help to prevent Gewichtszunahme and associated health complications.

In fact, research comparing moderate-intensity walking and high-intensity Laufen suggests that the energy used in both results in surprisingly similar risk reductions for several health issues.

As hiking is more intense, tending to be longer in duration, and involving steeper inclines, it will give you all of these benefits and more. Hiking uphill (on an incline) will strengthen your upper and lower leg muscles (your hamstrings, quadriceps, and calves) and burn more calories which lead to größeren Muskeln und weniger Fettmasse.

Tanzen

Wenn Sie gerne tanzen, wissen Sie, dass es viel Energie verbraucht, Kalorien verbrennt und hilft, übermäßige Gewichtszunahme zu verhindern, und es ist eine unterhaltsame Art, sich zu bewegen. Es kann ein effektives Ganzkörpertraining sein, bei dem Tanzbewegungen aller Art verschiedene Muskeln beanspruchen und stärken.

Regular dancing at moderate to high intensity is also a cardiovascular workout, improves your circulation and lowers blood pressure. It can also be good for your mental health if you're mit Stress umgehen because following a dance routine can keep your mind preoccupied.

Gartenarbeit

It may not feel like exercise, but gardening qualifies as moderate cardiovascular exercise according to the Centers for Disease Control and Prevention (CDC). If you - literally - put your back into gardening work, you can reap the same health benefits.

Gartenarbeit can involve a range of manoeuvres that use lots of energy and strengthen different muscles.

Just 30-45 minutes of any combination of these moves - depending on your garden's needs, of course - can burn between 150-300 calories.

Skateboarden

Skateboarding is another hobby that provides a cardiovascular workout and Muskelmasse aufbaut. The balance required while skateboarding means the muscles in your stomach and back (core) are constantly tensed which uses energy. Certain back muscles, those along the side of your core (obliques), hip flexors, and quadriceps all get a workout during skateboarding manoeuvres and tricks. The more tricks the better, as many involve a transfer of pressure to your core muscles.

Klettern

You can enjoy this hobby indoors as well as outdoors, as many UK cities now have indoor climbing walls. Rock climbing works out your entire body - the muscles in your forearms as you grip, your abdominal and core muscles as you lift your legs to new positions, and your whole body as you propel yourself upwards using your legs and arms. Alongside Kraftaufbau, dieses Hobby ist auch ein kardiovaskuläres Training.

Einfach einzubindende tägliche Übungen

Almost one third of us claim we are too busy to set aside allocated exercise time.¹ Aside from physically active hobbies, there are small exercises that we can incorporate into our daily rituals, from working at our desk to watching television.

"Es ist wichtig zu wissen, dass die kumulativen Effekte dieser leicht einzubindenden Übungen sich wirklich summieren und sowohl die Fitness als auch die Muskelkraft im Laufe der Zeit verbessern können, wenn sie regelmäßig und korrekt durchgeführt werden," sagt Williams.