If the thought of another hour on the treadmill has lost its appeal, it might be time to switch from a workout that's become a second job to one that feels more like play.
Fitness experts say they're seeing more adults turning to soccer and tennis both for fun and a form of exercise. The trick, however, is to make sure the game you choose isn't the only thing you're doing to keep fit.
"You can't say, 'That's all I'm going to do,'" says Kathy Berlin, fitness director for the Indianapolis-based Athletes Edge at Sports of All Sorts, a sports performance center and fitness club. "You need to think about keeping yourself healthy all around."
That means watching your diet, stretching and warming up, and getting into the kind of shape your sport demands. Because people tend not to be able to control their environments during a game as much as in other fitness activities, they often find themselves in awkward positions and exposed to stresses that may leave them injured and on the sidelines.
Before stepping onto the basketball court, for example, spend 15 to 20 minutes on dynamic stretches, says Cedric Bryant, chief science officer for the American Council on Exercise. Jog around the field's perimeter, jump in place and bring your knees as close to your chest as possible, or try a few butt kicks. If all you do is stretch on the floor, boot the ball around and think you're ready to play, you're asking for trouble.
That's because, "the first time you sprint to get the ball on a break away," he says, "you can strain your hamstring."
Beyond game play and practice, consider spending time on exercises that will lessen your chance of injury. If you're playing soccer, for instance, try core-strengthening exercises, along with moves that work the glutes, Berlin says.
Crunched for time? Exercise in front of the TV. Cross training will balance your routine and cut your risk of overloading the muscles you use in a specific sport, says Dr. Jonathan Chang, of the Pacific Orthopedic Medical Group and a clinical assistant professor at the University of Southern California.
Fitness Fun If you're playing sports to get into shape, you stand to gain a number of health benefits, whether you're diving for a disc or shooting a basket.
Want to build strength and endurance? Try water polo. You'll get a hard cardio workout--players on average reach 92% of their maximum heart rate during a game, says Guy Baker, the U.S. Women's National Team water polo head coach. The sport also will build muscles in your legs, shoulders and chest. Since you're never touching the pool floor and even a foul doesn't halt the game, you're constantly moving,
Golf might not be the first sport to pop into your head if you're focused on getting fit. But, says Rick Martino, director of instruction for the PGA of America, it's a matter of the way you play.
Studies have shown that if you nix the cart and caddy, a round of golf is equal to or better than spending 30 to 40 minutes on the treadmill, Martino says. If that sounds like too much, try taking turns after each hole, with one person walking and the other driving the cart.
Swinging the club builds stability in the legs, hips and core, and increases flexibility in the shoulders. There are mental bonuses too. While the rest of your life might be a blur of commuting, meetings and e-mails, golf is an excuse to spend four hours away from it all with friends. Unless you're really worried about your score, your stress level is bound to fall. And then there's the scenery, which beats an hour in the gym any day.
"You are out in probably some of the most beautiful man-created places you can be," Martino says. "How much prettier can it be than Pebble Beach, Cypress Point and Kiawah Island?"
If you're looking for a more intense workout, consider joining an ice hockey league. You'll get an aerobic and anaerobic workout from all of the hopping on and off the ice and high-intensity skating, says Dr. Michael Stuart, chief medical officer of USA Hockey, the national governing body for ice hockey in the U.S. Players tend to have lean body mass, strong core muscles and great lower body strength.
The sport also gives your neuromuscular skills a workout, as you balance on two sharp edges, maneuver a stick and try to control the puck, all while rapidly accelerating and decelerating. Even goalies, who you might think have it easier during games, get their hearts racing at about 170 beats per minute. Most players, however, are having so much fun they don't even realize what a great workout they're getting, Stuart says.
"The bottom line," he says, "is it's fun. We preach exercise, yet you must enjoy it or you will not be compliant in the long term. If you really love to play hockey or basketball, it's a wonderful way to exercise."
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Fitness experts say they're seeing more adults turning to soccer and tennis both for fun and a form of exercise. The trick, however, is to make sure the game you choose isn't the only thing you're doing to keep fit.
"You can't say, 'That's all I'm going to do,'" says Kathy Berlin, fitness director for the Indianapolis-based Athletes Edge at Sports of All Sorts, a sports performance center and fitness club. "You need to think about keeping yourself healthy all around."
That means watching your diet, stretching and warming up, and getting into the kind of shape your sport demands. Because people tend not to be able to control their environments during a game as much as in other fitness activities, they often find themselves in awkward positions and exposed to stresses that may leave them injured and on the sidelines.
Before stepping onto the basketball court, for example, spend 15 to 20 minutes on dynamic stretches, says Cedric Bryant, chief science officer for the American Council on Exercise. Jog around the field's perimeter, jump in place and bring your knees as close to your chest as possible, or try a few butt kicks. If all you do is stretch on the floor, boot the ball around and think you're ready to play, you're asking for trouble.
That's because, "the first time you sprint to get the ball on a break away," he says, "you can strain your hamstring."
Beyond game play and practice, consider spending time on exercises that will lessen your chance of injury. If you're playing soccer, for instance, try core-strengthening exercises, along with moves that work the glutes, Berlin says.
Crunched for time? Exercise in front of the TV. Cross training will balance your routine and cut your risk of overloading the muscles you use in a specific sport, says Dr. Jonathan Chang, of the Pacific Orthopedic Medical Group and a clinical assistant professor at the University of Southern California.
Fitness Fun If you're playing sports to get into shape, you stand to gain a number of health benefits, whether you're diving for a disc or shooting a basket.
Want to build strength and endurance? Try water polo. You'll get a hard cardio workout--players on average reach 92% of their maximum heart rate during a game, says Guy Baker, the U.S. Women's National Team water polo head coach. The sport also will build muscles in your legs, shoulders and chest. Since you're never touching the pool floor and even a foul doesn't halt the game, you're constantly moving,
Golf might not be the first sport to pop into your head if you're focused on getting fit. But, says Rick Martino, director of instruction for the PGA of America, it's a matter of the way you play.
Studies have shown that if you nix the cart and caddy, a round of golf is equal to or better than spending 30 to 40 minutes on the treadmill, Martino says. If that sounds like too much, try taking turns after each hole, with one person walking and the other driving the cart.
Swinging the club builds stability in the legs, hips and core, and increases flexibility in the shoulders. There are mental bonuses too. While the rest of your life might be a blur of commuting, meetings and e-mails, golf is an excuse to spend four hours away from it all with friends. Unless you're really worried about your score, your stress level is bound to fall. And then there's the scenery, which beats an hour in the gym any day.
"You are out in probably some of the most beautiful man-created places you can be," Martino says. "How much prettier can it be than Pebble Beach, Cypress Point and Kiawah Island?"
If you're looking for a more intense workout, consider joining an ice hockey league. You'll get an aerobic and anaerobic workout from all of the hopping on and off the ice and high-intensity skating, says Dr. Michael Stuart, chief medical officer of USA Hockey, the national governing body for ice hockey in the U.S. Players tend to have lean body mass, strong core muscles and great lower body strength.
The sport also gives your neuromuscular skills a workout, as you balance on two sharp edges, maneuver a stick and try to control the puck, all while rapidly accelerating and decelerating. Even goalies, who you might think have it easier during games, get their hearts racing at about 170 beats per minute. Most players, however, are having so much fun they don't even realize what a great workout they're getting, Stuart says.
"The bottom line," he says, "is it's fun. We preach exercise, yet you must enjoy it or you will not be compliant in the long term. If you really love to play hockey or basketball, it's a wonderful way to exercise."
sports shoes available here buy online Free Standard Shipping on $85+ Orders at PUMA!
Source-forbes
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