It’s a warm Saturday morning. You’ve successfully survived another week of meetings, reports and traffic. Your bed feels like a bed of roses, literally and figuratively. How else can you celebrate a gruelling week than snuggling with your pillows and doing absolutely nothing? Sweat it out!
Reward yourself with a couple of hours of exercise. Your body will love you for it. Mayo Clinic summarizes the top benefits of regular physical activity: controls weight gain, prevents diseases, boosts energy and mood, improves sleep quality, and others.
The Harvard T.H. Chan School of Public Health states that an adult should be getting a minimum of 2.5 hours of moderately intense aerobic activity per week. To maintain a healthy weight, you may need to add a few more hours exercising each week. If you are cutting down pounds, scientists recommend at least 30 minutes of workout everyday combined with a diet plan.
The Harvard T.H. Chan School of Public Health states that an adult should be getting a minimum of 2.5 hours of moderately intense aerobic activity per week. To maintain a healthy weight, you may need to add a few more hours exercising each week. If you are cutting down pounds, scientists recommend at least 30 minutes of workout everyday combined with a diet plan.
You don’t necessarily need to go the gym or climb a mountain. There are a lot of effective methods on how to get fit at home in a month.
Win against the temptation of curling up on your couch! Here are ways to get you motivated for a weekend workout.
Prepare your workout gear on Friday night
Choosing a comfortable gear is one of the ways to push you through a tough weekend workout. According to a study by Northwestern University, simply putting on an exercise outfit can motivate you to get active. This phenomenon, called “enclothed cognition,” is explained by the changes our mindset undergo when we wear a particular clothing. It’s all about the symbolic meaning that you associate with a particular item of clothing, the researchers say.
Before going to bed on Friday night, plan your weekend workout routine. It’s all about getting into the right frame of mind. Prepare your exercise outfit, gears and gadgets. Lay them on your bedroom couch or table to remind you of your activities the following day.
Choose an energizing playlist
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There are a wealth of studies that suggest the positive impact of music on an effective workout. In 1911, American scientists found that cyclists pedalled faster while a band is playing than when there’s no music in the background. A recent research, published in 2012 reported that music can help in maintaining a steady pace during a strenuous routine. Another study suggests that songs that evoke strong emotions, such as theater pieces, can increase your endurance.
Charge your iPhone or MP3 player and prepare a “workout playlist.” Put together songs that will push you to get on a treadmill. Some suggested genres include house/electronica, rock and Broadway.
Come up with your own “ultimate workout playlist” or download free energy-boosting songs that include “Roar” by Katy Perry, “Talk Dirty” by Jason Derulo (feat. 2 Chainz), “Skip To The Good Bit” by Rizzle Kicks and “Get Lucky” by Daft Punk (feat. Pharrell Williams).
Call a friend
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Do you know that having a workout buddy can push you to exercise? Not only will your exercise buddy help you shed off your weekend laziness, she or he can also motivate you to meet your fitness goals.
As early as Wednesday, call a friend to join you in the gym or in your condo fitness center on the weekends. DMCI Homes offers its tenants and guests unlimited access to high-end gym equipment. You can both sweat it out while in your condo community.
Soak up the sun
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Get up early and soak up the sun. Saying yes to early morning weekend workouts is a lot easier once you get your boost of vitamin D. If you don’t feel like getting into your running shoes, stay outdoors for a few minutes and bathe in the morning sunshine. Breathe in and feel your energy.
Don’t let the rain get you down
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A rainy weather should not hinder your weekend exercise plans. One of the top health advantages of condo living is the availability of fitness facilities. When the weather is not ideal for a trip to the gym or a stroll to a nearby park, there are ways on how to get fit at home.
Play an exercise DVD and follow the routines in your living room. You can do a lot of moves with just a pair of dumbbells. Check out online videos by fitness gurus for other tips. More people are turning their condo units in mini fitness centers just so they can have physical activities despite their busy schedules.
For a more rigorous workout, and for a breath of fresh air, visit the gyms in DMCI Condos. Surely, there are pieces of condo gym equipment for your dream body such as a treadmill, weights and pull bars.
Win the “red day” battles
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During menstruation, a woman can undergo various types of physical limitations—abdominal cramps, nausea, back pain, etc. It is convenient to pass up workouts during the red day period. However, there are ways on how to survive weekend workouts during your menstruation.
Dr. Thomas Hyde, co-author of Conservative Management of Sports Injuries, advises women to do moderate exercises to minimize the side effects of menstruation. You can perform condo outdoor activities such as strolling for 30 minutes around the DMCI Homes Community. An hour on the treadmill or elliptical trainer is also advisable, as well as a few minutes of yoga.
Weekends are your relief from the organized chaos in school or in the office. These glorious days are your chance to decompress, attend to family and friends, and engage in hobbies. Exercising is an effective way of reducing anxiety and stress. Similar with going to the grocery or doing your laundry, workouts should be part of your daily routine.
Having a strict 8 to 5 schedule should not be a problem. You can go to the gym after work or get yourself some equipment you can use at home. If you live in a condo community, visit your fitness center at least three times a week. As the saying goes, when there’s a will, there’s a way.