Working out in the gym, especially for newbies, can be terrifying. There's a hundred and one equipment in the gym - what are their functions?! More often than not, beginners end up using the threadmill for 20 minutes and head home unsatisfied.
Gym equipment can be very useful in helping you achieve your desired fitness goals, with the right use. Incorrect applications of these equipment can result in injuries and ineffective workouts. The good news is, you don't have to break your head figuring out what's what in the gym. There are plentiful of alternatives to working out in the gym!
Alternatives to the Gym - Workouts with Equipment
Calisthenics
Calisthenics is the art of using your body weight to exercise specific muscle groups. Common calisthenics moves include pull-ups, push-ups, and dips. Most of the basic poses can be done without the need for equipment, but it is possible (and usually recommended) to purchase equipment such as calisthenic rings or resistance bands to boost the efficacy of your workout.
Another way to practice calisthenics with equipment is utilising fitness corners at the park! Go old school with monkey bars and dip bars. Some exercises include: pull-ups, hanging twist knee-raise, hanging legs raise, and dips.
Cycling
During Covid19, cycling took the world by storm. Today, it still remains one of the most basic yet effective workouts to keep your body active. Cycling is an aerobic activity that keeps your heart rate up. It also helps to burn calories. Cycling can get repetitive after some time, so a good tip is to make some cyclist friends and explore different routes in Singapore. A change in scenery is always refreshing!
Hate the sun? You don't have to go outdoors to cycle! Indoor cycling, also known as spinning, works similarly to cycling. The spin bike costs from $200 to few thousand dollars, most bikes share the same basic functions - so buy what you are most comfortable with. There is a wide range of free and paid videos by spinning studios and freelance spinning instructors online. Take your time to find your perfect pace and favourite instructor.
Alternatives to the Gym - Workouts without Equipment
HIIT
HIIT is an interval traning workout with short bursts of intense exercise alternated with low intensity recovery periods. For most part of the workout, the heart rate is increased to at least 80% of your maximum heart rate. That said, HIIT is great for those looking to lose weight and burn calories.
It is not recommended to do HIIT daily as it is very taxing for the body. For beginners, a 30 to 60 minute HIIT session with warm-ups is sufficient. Unlike calisthenics and cycling, there's no need for equipment in HIIT but you will need a whole lot of determination to push through!
Swimming
Swimming is a low-impact form of exercise, and is especially beneficial for people with injuries, arthritis, or other limitations. Swimming engages nearly all of our muscle groups, making it great for those looking for a wholesome workout routine. If you are planning a workout program, swimming is a great choice to incorporate into your fitness routine!
Physically, swimming helps strengthen the heart and lungs while toning thighs, upper back, chest, triceps, hamstrings and lower legs. Furthermore, some people feels that swimming helps them relax their mind and body when they're alone in the embrace of the calm waters.
Yoga
Yoga is a combination of exercise poses alongside breathing techniques to work your body. With the right poses, you may find that yoga is extremely effective in training multiple body parts at once. In a standard yoga session lasting 45 to 60 minutes, you may find your muscles feeling sore the next day if you are only getting started!
The best thing abouy yoga is that it can be done almost anywhere with a firm ground. Avoid soft places when doing yoga as you may lose balance and hurt yourself. There are many video guides on yoga online, but it can be easy to do a pose incorrectly or pushing yourself too hard. When it comes to yoga, take your time and find your own pace. As much as possible, try to coordinate your breathing with the poses so that you maximise the benefits of yoga!
Conclusion
When it comes to working out, find what works for you. If jogging, for example, provides you with adequate workout, then by all means go for it. On the other hand, if you are looking to train specific body parts, you may find that that jogging is not sufficient.
Before signing up with any fitness class permanently, consider signing up for trial classes. Trial classes are available with most fitness providers. Get a feel of how the workout is like, and how it benefits you. Remember that when it comes to working out, do what's best for your body.