Posts Tagged ‘effective exercise’

Fitness for All: Recreational Workouts… and the Calories They Burn

Tired of your typical gym routine? Day in and day out you are hitting the gym and getting bored. If you still want to be active and burn calories, without the hum drum of being indoors at the gym every day, you can try one of these recreational activities that are not only fun and exciting but great calorie burners!








  • Cycling is one of the best non-weight bearing exercises and depending upon your speed you can be burning around 300 to 400 calories in just a half hour.  Cycling provides a great cardio workout and builds your calf and leg muscles.
  • Swimming is an excellent overall body workout burning up to 360 calories in a half hour time depending upon what swimming stroke you are using.  The best swim workout is interval training – swim two lengths, take a breather, and then repeat.
  • Because rock climbing relies on quick bursts of energy to get from one rock to the next, your strength, endurance and flexibility will significantly improve, plus you will be burning about 370 calories every half hour.
  • Running is a great cardio-respiratory workout, burning about 450 calories every 30 minutes – based on an 8-minute mile.  Your leg strength and endurance will also benefit greatly from a good run.
  • Racquetball is a great recreational workout burning 300 calories in simply 30 minutes along with building your lower body strength, endurance, and back and abs flexibility.  Just be sure to warm up first to avoid twisting an ankle!
  • Because of the non-stop action of basketball, you will burn more than 285 calories every half hour that you play.  Basketball also helps to develop flexibility, cardio-respiratory health and endurance. You also need to warm up properly before an intense game of hoops, so you don’t get injured.
  • Rowing burns about 280 calories every half hour and is a great way to burn extra energy. It also builds up endurance, strength and muscle in your shoulders, thighs and biceps.  In the same vein as rowing, but not as high in calorie burning are kayaking and canoeing, which each burn about 170 calories in a half hour.

Exercises for the Working Girl: What you can do Around the Office

As much as you’d like to spend hours on toning your glutes and improving your sexy abs at the gym, the truth of the matter is you just don’t have the time—you’re a working girl. Add the additional responsibility of taking care of a family and chances are your sports bra won’t ever see the light of day. Fortunately there are a few exercises you can do around the office to help keep you in shape. To find out what they are, continue reading.

On Your Way to Work

Before you even get to your place of employment there are tons of simple exercises you can do to help keep you fit. The first is to ditch your car and trade it out for a bicycle or some walking sneakers. Granted not everyone will be able to drastically change the way they commute to work, but if the distance permits, try to ride your bicycle or walk to work a few days out of the week. It won’t only help keep you in shape, but it’ll help you save on gas money and help reduce your carbon footprint as well.

If you prefer to take your car to the office, you can work on your abs while driving. A good way to do this is whenever you reach a red light, squeeze your abs and hold them for about 10 seconds and then release. Continue doing this until the light turns green. The same exercise move can work to tone your butt—just squeeze and then release your glutes in 10 second intervals.

If you usually park in a garage, make it a habit of using the stairs, not the elevator. When climbing back up the stairs at the end of the day, make sure to take double steps—it’ll work out your legs more. If you park in a lot, make sure that you park far enough that you can do some good walking before you clock in.

Around the Office

If you are predominately glued to a desk and computer, chances are you don’t get enough blood circulation. A good way to change that is by making it a priority to move around every 30 minutes or so. This could be as simple as going to the restroom. But to make it a little bit more challenging, try to use the restroom on an entirely different floor and use the stairs to get there. Remember to take double-steps on your way back up. Or, if you have a message to deliver to another co-worker or boss, get up and deliver the message in person instead of using e-mail or Instant Messaging. Some employees are even known to purposely leave important documents or their lunches in their cars so that they can have a reason to get out of the office and move around a bit. With that said, any little excuse you have to get up and move around you should take advantage of.

At Your Desk

If you have a very traditional office job you will most likely spend all of your time sitting at a desk. One of the easiest ways to simultaneously work on your fitness and your job duties is to switch out your office chair for a stability ball. It may seem a little impractical since there is nothing to support your back, but that’s pretty much the whole point. Since you will be working on keeping your balance, your abs, legs and back will constantly work (and get toned in the process) to keep yourself situated on the ball. You don’t have to use the stability ball every day if you don’t want to but a few days out of the week can do wonders.

Calf raises are also another popular exercise move to do at your desk. All you have to do is sit in a chair (or stability ball) and use the balls of your feet to lift your legs off of the floor. You should feel your calf muscles stretch. Once you feel that your calves can’t stretch anymore give them a good squeeze. Hold for 10 seconds and then release. Typically women prefer to do this exercise move until they begin to tire, but you can give yourself specific goals. For example, you can tell yourself “after I’m done with this report” or “after this phone call is complete” I can move on to another body part.

Arm raises are equally as affective. All you have to do is raise your arms above your head or to the sides. Do it with a full water bottle in hand to make it a bit more challenging. This simple move will not only help tone your arms but will also help prevent carpal tunnel syndrome.

This guest post is contributed by Kitty Holman, who writes on the topics of nursing colleges. She welcomes your comments at her email Id: