For a healthy mind and body, what do you do regularly to stay in shape?
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I ride my bike 25 to 30 miles every other day when the weather permits.
I'm doing the RPT Male Physical Program - a periodized hypertrophy program - four times a week and BJJ three times a week. Keeps me in shape!
I'm doing the RPT Male Physical Program (periodized hypertrophy program) four times a week and BJJ three times a week. Keeps me in shape!
I exercise almost every day. The reason being that, I work for a sports retail company so we have all the facilities you can think of at the office. We also have internal sports competitions that are very competitive. It has now become a routine to hit the gym at work in the morning or participate in competition during lunchtime.
Have a Squat Rack in the basement and do a Powerlifting Routine + I run 3 - 4 times a week, in sum 20 - 30km.
I have a bar in the ceiling between 2 walls.
I hang up and lift my legs to exercise my abs, while doing abs i have my arms in front my face, with this, i also develop my biceps.
After 5 sets of 30 reps. I exercise my back, holding the bar with the arms more open. I lift my body. 5 sets of 15 reps.
Then I hold the bar with my hands having the palm in front of my face. I lift my body.
5 sets of 12 reps.
Then I do push ups to develop my pectorals, 5 sets of 25 reps.
In order to make it fun, the first set i count in spanish, the second in english, the third in french, the fourth in german and the fifth in korean. With this i never get confused about on which set I have completed. Just remember the last number that I said in which language.
But if you are a geek, this is the routine:
Format your abs,
Configure your back bone,
Develop your biceps
Set your pectoral
And walk and drop kicks to develop your legs.
Any correction of this text is greatly appreciated as english is not my natural language.
My routine went to shit during covid, but this meant I have reflected more on my mental health. I have reduced what I post/consume on social media, I finally got rid of my facebook account and I just using instagram and twitter to post my photography which is a mindful hobby.
My pre covid routine was CrossFit 5 days a week, which seems excessive writing it down now, but I love it, it really helps me take my mind off work as you can't be thinking about bugs when you're holding your body weight above your head. It totally exhausts me so sleeping is much easier than it is right now.
Edit: I don't drive so I always walk everywhere which has always helped me out
I started "MAF" running training last week. This means running at a low heart rate -- in my case 130-140 beats per minute. After just a minute or so of slow running, my heart rate starts to rise quickly, so I switch to a walk until it drops back down to 135 or below. It's pretty awesome, since it's very low stress and I'm already doing easy runs over 10 km, which I never expected. Now if I could just sort out my sleep schedule 😅
Just trying to build an habit:
Then recently it is Chloe Ting free program, i'm currently doing her abs workout as a routine
I use a super cool app called FitBod. I can tell it what equipment I have at home. It tracks what I did last session and suggests exercises for my next session, it’s easy to modify a session and I think it’s the best fitness app I have used (I tried many). It’s more for regular gym goers in my opinion. I try to work out 3-4 times a week. I also love hiking and try to hike at least twice a month 15-20km total.
I do intensive tabata workouts around 4-5 times a week at home, lasting for about an hour. I used to run before the pandemic started, but I'm staying in my small hometown now until we go back to work and don't really have where to run here. This is my way of staying in shape because I have two half-marathons awaiting in October, if everything goes well :))
I wish I could be more dedicated to counting calories and having a healthy lifestyle as I'm spending most of the day sitting. But, on the other hand, I'm afraid this would become too big of an obligation. I like having a hamburger or a pizza here and there, and I love making cheesecake, so I don't want to give this up to have a cellulite-free 100% healthy lifestyle :D
6 days a week I get up at 0430 and go for a bike ride. On a weekday that'll be 30-35km, on weekends it's generally 70km. Due to the COVID19 lockdowns I'm 99% riding alone (only occasionally do I happen to see somebody I know while riding) so it's a fantastic time for me to get my mind cleared and ready for the day ahead.
Wake up at 5 am.
Get ready for a jog.
Pre run warmup.
2miles run (will increase gradually).
Post run exercise.
Neck shoulder relaxing exercise.
Full body streching.
I used to dislike and avoid sports of all kinds. I rode a bike for transport (not downhill cycling etc), I walk and take the stairs, but that's it. Since last year, I've been trying to adopt a workout habit and regularly go to a gym near my coworking space.
My go-to site is Fitness Blender, which has a wide variety of workouts for the most unfit beginners to the hardcore stuff. I followed the "Low Impact" program, which basically gives me short well-rounded workouts 5 days a week (mix of cardio, HIIT, tabata, yoga & pilates-influenced stretching). Additionally I just do weights or use whichever machine is relevant to that day's training if I have extra time & energy. Occasionally I swim and join the yoga class, both included in my gym membership.
Eventually I started enjoying physical exercise and felt the benefits. But then COVID hit, all my routines thrown off (both my coworking space and gym are closed). I got a mat for exercising at home, but to be honest I've been low in drive and motivation. Since lockdown, I just do short videos from "Yoga with Adriene" occasionally.
Recently the most I've been doing is ~1 hour long workout on my days off (because after a 9 hour shift in the melting heat dealing with horrible customers, I'm usually not in the best mood to get a workout in). Though I do try to throw in some belly dance practice or some nice walks/hikes throughout the week.
For my days off, I focus a lot on HIIT training and dance workouts, because they're fun as hell and make me feel great (and very very sweaty).