Fun Fall Workouts

Here are some fun exercise options in fall .

Spinning
Love bike riding? Then spinning may be for you. The class instructor will play cool music and guide you through “hills and valleys” on a stationary bike. Adjust the bike to your fitness level by adjusting your position, peddle cadence and tension knob on the bike. It’s great for people who love high intensity spurts, music, an upbeat guided class and those who may be fearful of riding with cars. Many gyms offer spin class, prices and schedules vary. Wear padded shorts and good sneakers. Expect to burn 400-600 calories per 40 minute class.

Strength Training
Building muscle through weight bearing exercise increases bone density and metabolism, builds a stronger core and reduces risk of injury as you age. Muscle weighs more than fat so a person weighing 150 pounds with more muscle will look vastly slimmer and more fit versus a person with more body fat. After strength training your body continues to burn fat and calories. Joining a gym and using its machines yields great results. You can also buy weights and workout at home if you are self-motivated. For those that need more of a push, personal training sessions will motive and teach you the proper way to exercise while keeping you on track with an appointment. Costs vary depending on gym membership, training sessions and the investment in your home based workout. Benefits are immense and long term.

HIIT
High-Intensity Interval Training is a workout that alternates between intense bursts of activity and less activity/rest. For example you will do jumping jacks or be jumping rope for one minute then standing bicep curls or rest for 2 minutes then back to jumping rope and so on. You can vary your workout every time with different activities. The pros of HIIT are you can do it anywhere, it requires little to no equipment and anyone can do it. Studies show you will burn more fat and calories for 24 hours AFTER your HIIT workout compared to other workouts. Most of the weight loss comes from fat stores not muscle mass, great for people trying to slim down yet look toned. During your HIIT workout you will burn more calories in a shorter time which mean less time, better results.

Yoga
A practice for mind, body and spirit originated in India. Yoga has transformed many by building strength, calming the mind and reducing stress. Trying different types is part of the fun and journey. Vinyasa is a series of flowing postures and rhythmic breathing to create a heated yet fun yoga session. Some teachers use soft spa like music while others use more contemporary. Iyengar yoga is a series of postures which are held much longer than other types of yoga. Props like belts and foam bricks are used to help achieve the posture safely and effectively. Bikram is a type of hot yoga replicating India’s climate where temperatures reach 100 degrees. The sweating helps promote detoxification and better flexibility. Begin all classes with an intention whether you want fitness, calmness, healing or something more specific. All yoga classes end with a meditation where students can relax and let go of fears, doubts and negativity. Studios and gyms offer many types and prices vary with an average class about $15-20.

Summer ends but physical activity doesn’t have to. Keep up your workouts or start a new one.