Comment s'entraîner sans avoir l'impression de faire de l'exercice

If the idea of carving time out of your day for faire de l'exercice or seeing the inside of a gym fills you with dread, you're not alone. In Britain, 1 personne sur 3 feel unmotivated to exercise regularly.

We all know how important la forme physique 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.

"Exercises that don't feel like exercise tend to fall into two categories: those that include hobbies, that you choose to do anyway (with improved fitness being an incidental benefit), and those that you can include in your daily routine, without having to schedule in a structured workout," advises personal trainer Laura Williams.

Loisirs qui vous maintiennent en forme physiquement

Les passe-temps qui intègrent une activité physique sont un excellent moyen de rester en forme et en bonne santé tout en profitant de son temps libre. Williams recommande les activités suivantes.

Marche et randonnée

Marche 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 santé cardiaque and helps to reduce the risk of heart conditions, such as la maladie coronarienne.

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

In fact, recherche comparing moderate-intensity walking and high-intensity course à pied suggests that the energy used in both results in surprisingly similar risk reductions for several health problems:

• Hypertension artérielle.

• Hypercholestérolémie.

• Diabète de type 2.

• Maladie cardiaque.

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 on an incline (uphill) will strengthen your upper and lower leg muscles (your hamstrings, quadriceps and calves) and burn more calories which lead to des muscles plus volumineux et moins de masse grasse.

Danser

Si vous aimez danser, vous savez que cela utilise beaucoup d'énergie, brûle des calories et aide à prévenir une prise de poids excessive, tout en étant une façon amusante de faire de l'exercice. Cela peut être un entraînement complet du corps efficace, avec des mouvements de danse de toutes sortes utilisant et renforçant différents muscles.

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 gérez le stress because following a dance routine can keep your mind preoccupied.

Jardinage

It may not feel like exercise, but gardening qualifies as moderate cardiovascular exercise according to the Centres pour le contrôle et la prévention des maladies (CDC). If you (literally) put your back into gardening work, you can reap the same health benefits.

Le jardinage peut impliquer une gamme de manœuvres qui consomment beaucoup d'énergie et renforcent différents muscles. Elles incluent :

• Désherbage.

• Creuser.

• Biner.

• Soulever.

• Ratisser.

Seulement 30 à 45 minutes de n'importe quelle combinaison de ces mouvements (selon les besoins de votre jardin, bien sûr) peuvent brûler entre 150 et 300 calories.

Skateboard

Skateboarding is another hobby that provides a cardiovascular workout and renforce les muscles. L'équilibre nécessaire lors du skateboard signifie que les muscles centraux du corps (dans votre estomac et votre dos) sont constamment tendus, ce qui utilise de l'énergie.

Certains muscles du dos, les obliques (le long des côtés de votre tronc), les fléchisseurs de la hanche et les quadriceps sont sollicités lors des manœuvres et des figures de skateboard. Plus il y a de figures, mieux c'est, car beaucoup impliquent un transfert de pression vers les muscles du tronc.

Escalade

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 (stomach) and core muscles as you lift your legs to new positions, and your whole body as you propel yourself upward using your legs and arms. Alongside renforcer la force, ce passe-temps est aussi un exercice cardiovasculaire.

Près d'un tiers d'entre nous affirme être trop occupé to set aside allocated exercise time. 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.

"Il est bon de savoir que les effets cumulatifs de ces exercices faciles à inclure s'accumulent vraiment, et peuvent bénéficier à la fois aux niveaux de forme physique et à la force musculaire au fil du temps s'ils sont effectués régulièrement et correctement," dit Williams.