There are many different reasons to work out. Maybe you want to get ready for bathing suit season or train for a marathon. However, the most important goal is taking care of your overall health, so you can increase your chances of leading a long and active life.

At the same time, your options can seem overwhelming. Many gyms are full of fancy equipment and offer a wide variety of group classes. Even if you work out at home, you may be wondering what gear to buy and which activities to do.

Make the most of the time and energy you put into working out. Learn how to design workouts focused on your health and wellbeing.

Establishing Your Personal Priorities

Of course, taking care of your health covers a wide range of concerns. Consider your individual needs and talk with your doctor to identify what’s most relevant for you.

Consider these ideas:

1. Manage chronic conditions. Lifestyle choices play a big role in many medical conditions such as diabetes and heart disease. Staying active can relieve some symptoms and may even help you avoid needing medication or surgery.
2. Slim down. Losing just 5 to 10 percent of your body weight can lower your blood pressure and help control your blood sugar. Burn calories by going to the gym and moving around more throughout the day.
3. Increase energy. Are you too tired to ride your bike? Physical activity fights fatigue by making your heart and lungs work more efficiently.
4. Prevent injuries. More than 95 percent of hip fractures are caused by falling, according to the Centers for Disease Control. Working on your balance could keep you out of the emergency room.
5. Live longer. Do you want to spend more time with your family and enjoying activities you love? A Harvard University study found that just 15 minutes of physical activity each day can add 3 years to your life span.
6. Protect your brain. Physical activity affects your mental health too. The benefits include reducing anxiety, depression, and some forms of dementia.

Designing Your Workout

Regardless of your age or physical abilities, there are activities that can be safe and fun for just about anybody.

Try these tips for developing a well-rounded fitness program:

1. Condition your heart. Current guidelines recommend at least two and a half hours of medium activity or an hour and fifteen minutes of strenuous activity each week. If running is too high impact, try swimming or use a rowing machine.
2. Build strength. Aim for 2 to 3 days of resistance training each week, so your body will have time to recover between sessions. Lift weights or do body weight exercises like push-ups and squats.
3. Increase flexibility. Stretching relieves stiffness and soreness, enhances your posture, and increases your range of motion. Spend at least 10 minutes doing static stretches after each workout when your body is already warmed up.
4. Achieve balance. In addition to preventing falls, improving your balance helps you to relax and think more clearly. Try standing on one foot while you brew coffee or talk on the phone.
5. Think big. Do you struggle to fit your workouts into your busy schedule? Activities that target large muscles and multiple muscle groups allow you to accomplish more in less time. They can also enhance your coordination.
6. Do intervals. HIIT or high intensity interval training is another smart strategy that’s based on alternating between strenuous and gentler movements. You’ll burn more calories in less time.
7. Be consistent. When exercise becomes a regular habit, it’s easier to stay motivated, avoid injuries, and see results. If you miss a session, get back on track as soon as possible.

Exercise benefits your body and mind. Make working out part of your healthy lifestyle, along with eating a nutritious diet, sleeping well, and managing stress.

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The post Crafting a Health-Focused Training Program appeared first on Fitness Fitting.

Who says you need a gym to get in great shape? The prevalence of gyms is a relatively recent phenomenon. There have always been people in great shape, with or without a gym membership. You can avoid the fees, travel time, and other inconveniences and get in shape without leaving your home or neighborhood.

You don’t need a lot of equipment or time to dramatically change your body and fitness level. Even if you’re not thriving financially, you can still build a body you can be proud of. Your doctor will be thrilled, too.

Use these strategies to get in the best shape of your life without stepping into a gym:

1. Calisthenics. Your body weight is all the resistance you need to get in great shape. Remember gym class back in the day? You would do push-ups, sit-ups, squats, and other calisthenics. There are plenty of exercise examples online. Set up a simple program and try to do just a little more each week. You can make great progress if you’re consistent. A few hundred pushups each day will do wonders for your upper body without needing a gym membership.

2. Jump rope. A jump rope is inexpensive and a great form of exercise. You can get your calves, heart, and lungs in amazing shape. Take it easy at first until you get back in the swing of things. Jumping rope is great for your coordination, too. Jump rope with a friend for double the fun.
3. Run, walk, bike. Running and walking are free. If you already have a bike, biking is free, too. These can be great cardiovascular exercises which enhance your health in numerous ways.
4. Exercise videos. Cable TV and internet have countless exercise programs you can watch and join in the fun. Whether you like aerobics, bootcamp style workouts, or Pilates, there are endless options for learning and following along. Most of the options are 100% free, too.
5. Yoga. Yoga is another option you can do in the comfort of your home or at the park. Again, there are many videos available on the topic. A morning routine of following along with a yoga program on TV can change your life.
6. Find and follow a diet that works for you. Exercise is only part of the answer to getting in great shape. Your diet plays a huge part, too. It can be challenging to find an eating plan that you enjoy that is also healthy. Keep working on it until you find something that clicks.
   1. You simply can’t out-exercise a poor diet unless you’re a 20-year-old wide receiver.

7. Hike. Hiking can be more challenging than walking. You can also spend some time in nature, too. Hiking can also be a great group activity if you don’t feel like getting in shape alone. All you need is some suitable footwear for the terrain.
8. Drink water. Water is another important component of getting into good shape. Your body is predominantly water, and your cells need water to work properly. Calorie-free and healthy aren’t necessarily the same thing. There’s more and more evidence that artificial sweeteners contribute to overeating and type 2 diabetes. Your gut flora is also negatively impacted by artificial sweeteners. So, stick with water!

Gyms can be expensive and inconvenient. Avoid both of these disadvantages by working out at home. A few calisthenics and a quick run are all anyone needs. This is the basic method the military uses to whip recruits into shape quickly. If it can work for the army, it can work for you, too!

Get your diet under control, too, and you’ll be amazed by your progress.

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The post Training on a Budget: Get in Tremendous Shape With no Gym Membership appeared first on Fitness Fitting.