| Even though gym is the 'in' thing nowadays, it is | | | | - If you cannot find anymore, join online |
| not for everybody. Therefore, I dedicate this | | | | supportive groups. |
| article to those who do not intend to sign up for | | | | 5. Do not sabotage yourself- watch your diet |
| gym but wants to be fit: | | | | - the calories that you burn while exercising on |
| 1. Conduct your own research | | | | your own (unless you are a long distance |
| If you have cable TV that has exercise programs | | | | marathon runner) will tend to be less compared to |
| on it, check it out. | | | | the same time you spend at the gym. Why? |
| You can go to bookstores, internet or library to | | | | Take a look at running at the park vs running on |
| browse on the types of exercise programs | | | | the treadmill. Treadmill has pre-adjusted speed- if |
| available. | | | | you plan to run 10 minutes at 8km per hour, you |
| Once you have identified the type of exercises | | | | cannot slow down on a treadmill or else you will |
| that suits you, you can browse in YouTube to | | | | risk tripping. But if you run alone at the park or in |
| get visuals on how the exercise works- just to | | | | your neighbourhood, you have to slow down to |
| ensure you do not do it wrongly. | | | | avoid the car, check and cross the road or avoid |
| You can also invest in a number of different | | | | running into other joggers. |
| exercise videos once you check out exercises | | | | - So, make sure you watch your diet. It does not |
| that you like as one downside of YouTube/ | | | | mean that you can help yourself to a plate of |
| Videojug is that you cannot download the videos. | | | | steak and fries or lasagna after an half hour hike |
| I do not have any personal trainers in the gym | | | | on the hill. You really need to have more self |
| and I really a lot on tips that I have learned from | | | | restraint and work on portion control if you want |
| YouTube and Videojug. | | | | to see results. |
| 2. Plan your exercise program | | | | Sample: My exercise program |
| After you have conducted your research, you | | | | The following is something that I might plan if I |
| can now proceed to plan your own exercise | | | | decide to quit the gym. Use your creativity and |
| program. | | | | expand on the exercises that you want. I will |
| Your exercise program should be realistic and with | | | | invest in some dumb bells and Swiss Ball if I am |
| good variety: | | | | exercising at home. |
| - not too intensive that you get discouraged and | | | | Monday: |
| give up easily | | | | Morning: rest |
| - not to relaxed- that you will not lose any weight | | | | Evening: turn on my YouTube dance playlist and |
| at all and end up feeling more negative about | | | | dance away (1hr). Else, will alternate with some |
| yourself. | | | | exercise tapes (tae bo and active moving). |
| - variety will stop you from becoming bored with | | | | Tuesday: |
| your program. | | | | Evening: Go walking with my colleague- a colleague |
| - During the initial stage, you may want to start | | | | of mine have been trying to put up the evening |
| with 3 times of 1-2 hours exercise per session or | | | | walks sessions for friends after work. If it rains |
| break it down to 5- 6 times of half hour each. | | | | and could not make it, will come back and do |
| 3. Be disciplined | | | | some Pilates exercises while watch TV |
| - the success of your exercise program depends | | | | |
| on how disciplined you are. After a while of | | | | Wednesday: |
| repeated slips up and self made excuses, it is | | | | Rest |
| really easy to give up and resort back to your | | | | |
| inactive ways. After all, you do not have | | | | Thursday: |
| reminders that you are literally burning your hard | | | | Morning: Exercise using videos or cable TV that |
| earned money if you do not show up at the gym. | | | | have exercise programmes. Alternative, switch to |
| - There are many people who do not go to the | | | | MTVs/ CDs and do yoga/aerobic dancing |
| gym and are very fit and healthy. You can see | | | | (duration: 1.5hrs to 2hrs) |
| these people at your normal hiking trails and | | | | Evening: Pilates or yoga while watching TV (1/2 |
| parks. Years ago, when I was still studying in | | | | hr) |
| another state, I used to spend the evenings hiking | | | | Friday: |
| up a popular hill area. There, I see senior citizens, | | | | Morning: if feel tired, then will do some stretching |
| more than double my age, literally running up the | | | | or light yoga (maybe sun salutation exercise for |
| hill paths with literally no effort at all. They love | | | | 20 repetitions). |
| exercise and they love the nature. | | | | Saturday: |
| 4. Get exercise buddies | | | | Morning/Evening: organise with friends to go to |
| - Ask around for colleagues or friends who really | | | | park for hiking/walking. Else, can also organise as |
| like to exercise or play games such as badminton, | | | | a family outing with family members to the park, |
| squash, futsal. | | | | club or swimming pool. |
| - Plan to meet in parks and jogging trails. You can | | | | Sunday: |
| motivate each other to train towards a marathon, | | | | Optional. But try to squeeze in some time for at |
| long distance cycling trip, mountain climbing, etc. I | | | | least 1/2 hour of Pilates or yoga. |
| have seen cycling groups and a few of my | | | | The intensity of the exercises above is a lot |
| friends are avid mountain climbers- they do not | | | | lesser than what I am currently doing in the gym. |
| go to gym but they practice by going for hiking | | | | So, I will need to watch my carbs intake and stick |
| and jogging. | | | | to light dinners- should be alright for me as I am |
| - Else, scout around the internet for exercise | | | | used to not eating starch based food like rice, |
| groups nearest to you, or | | | | noodles and pastas for my meals. |