The Best Fitness Programs for Introverts- A Guest Post by Johanna Cider

You’re probably familiar with the concepts of introversion and extraversion; the topic has been widely discussed on the internet over the last few years. If you’re an introvert, you probably don’t like to spend all of your time around others. You might prefer to either do things alone, one-on-one, or in small groups. That might mean that going to the gym four or five times a week after work and being around all of those people feels like more of a chore than it does to your more extroverted friends. Rest assured there are plenty of ways to keep your body in shape and get those endorphins pumping if you’re more of an introvert. Following are some of the best fitness ideas for introverts:

  1. Swimming

 

Swimming is almost always a solitary sport. You’re only competing against yourself, which is likely to appeal to the average introvert. Swimming requires the use of more muscles than any other cardio exercise, helps to counter the issues caused to your back by sitting for prolonged periods of time, and correlates with a whole heap of life-extending health benefits. It also gives you time to think and have time for yourself while getting your workout – what introvert wouldn’t love the idea of that? For a beginner’s fitness program, try a warm up followed by swimming 100m four times in freestyle (with a break in between each length) and gradually increase the number of lengths you swim each time you work out.

  1. Crossfit

 

Crossfit might, at first, feel completely out of the question for an introvert – it’s known for large, loud classes and a huge number of followers. True, if you choose to do Crossfit, it may not be a solitary workout, but Crossfit is known for its sense of community: its devotees are generally welcoming to newcomers and will be supportive of you, as Crossfit is not competitive. While you might enjoy working out alone for the most part, it’s possible that you’ll miss this kind of support, so why not join a Crossfit class once in a while? If you don’t feel like talking to dozens of people, you can focus on making a few close friends in your class so you’ll have workout buddies for those times that you don’t want to be alone. If you do truly want to go it alone, you can follow the workouts from Crossfit’s website. Crossfit’s benefits speak for themselves: the fitness program will help you to increase flexibility, build muscle, and improve your stamina by using your whole body in your workouts.

  1. Creating your own fitness program in the comfort of your own home

 

Perhaps the most obvious solution when looking for a workout for introverts is the idea of building a home gym and creating a personal fitness program. Initial costs may be steep, but solo workouts are great for introverts: you don’t have to focus on what others are thinking about you, you can have quality time to yourself, and you’re free to focus on whichever aspect of your fitness you desire. Variety will make sure you don’t tire of working out at home, and you’ll be able to construct your own workouts with ease if you have plenty of equipment.

 

It’s easy to see how getting started with exercise can be a challenge for introverts, who might find gyms overwhelming and the group nature of many workouts exhausting. Trying the above fitness programs will help you to embrace your introversion and create and maintain workouts you can feel comfortable doing.

Johanna Cider is a New Zealand based writer who loves writing about anything to do with health, fitness and technology. You can read more of her work on her Tumblr

Photo Credit:

Swimming by Pexels.com under CC0 License

Crossfit by tacofleur via Pixabay.com under CC0 Creative Commons

Home Gym by rob9040 via Pixabay.com under CC0 Creative Commons

 

8 Tips for Jogging at Night

There are a select few of us who enjoy jogging, and I’m sure there are even less of us who enjoy jogging at night! But I am proud to admit I am one of them. I especially enjoy night time jogging in the Summer when it’s nice and cooled off from the heat of the day. I love to gaze at the stars during my intermittent walking periods or my cool down.

However, jogging outside has it’s risks. Jogging at night only increases those risks. So if you are like me and love to jog at night, here are few helpful tips to help you stay safe!

1. Wear Reflective Clothing
I can’t stress this enough. It is important for cars to be able to see you, especially when your crossing any street. Unless you plan on jogging around the same block 50 times, best to get yourself some reflective clothing. Like this Adidas Reflective Jogging Tee. {affiliate} Even Reflective Tape would work well, which could be easily removed. Make sure it is on the front AND the back so it can be seen from both directions.

Talking on Phone2. Tell Someone Where You Are Going.
It may seem trivial for an mature person to need to let others know where they are, but a good rule of thumb is to tell someone in your household roughly where you will be jogging, and what time you will roughly be back.

bright clothing jogging at night3. Wear Bright Clothing too.
Along with reflective clothing, make sure it’s BRIGHT! You want to be seen! Even in the dark, bright clothing will be seen better by car headlights and under street lights. You can also buy a clip on jogging light that is hands free like this one {affiliate} Clip On Strobe LED Safety Light Kit

Street Light

4. Speaking of Lights…
Make sure you are jogging in a well lit area! Pay attention to park hours as their lights may go out after operation hours to deter late night visitors. If you are jogging in your own neighborhood, and you see a street light out, don’t be afraid to contact your electric company to have them get it fixed.

5. Stay off the Streets
This becomes more crucial at night. Be sure that you are jogging in a place that has sidewalk or a jogging path for you to be on. The further away from cars, the safer you are.

jogging partner

6. Get a Buddy
This one may be hard, but jogging with a partner is ALWAYS a smart idea. If you have no one in person to jog with, bring a dog along. Odds are they need the exercise too! Just be sure you have a good handle on them, as chasing a dog around in the dark would NOT be fun!

7. Lower Your Music
This tip isn’t the funnest, but it is important to be aware of your surroundings. Make sure your music is low enough to hear nearby traffic and people. Music can drain batteries on phones quickly, especially when streaming, so be sure you have a good charge to be able to use your phone if you run into trouble. A better idea would be to not listen to music at all. Sometimes nature and the night sky are all you need to keep going.

phone location jogging at night8. Keep Location on Your Phone
Remember how google seems to have a map of everywhere you go? When your location is on, your cell phone pings various towers and satellites as you move around. If anything were to happen to you, (heaven forbid!) Local authorities should be able to figure out where you have been most recently. It may take more battery power however, so make sure you have a good charge!

Stay safe out there!

~HealthyGirl

Weight Training for Women

There are numerous benefits of weight training for women. Consistent efforts with weight training (also known as strength training) can help with weight loss, blood pressure, bone density, clinical depression, and so many more great things for your health!

ID-100320363The Benefits:

Weight training is such a great way to give yourself a healthier you! Here are a few of the best benefits this type of exercise can give you.

Increases Bone Density: A study at Tufts University discovered that strength training not only increases muscle mass, but bone density as well. The research showed that women who lifted weights did not lose any bone density, but actually gained about 1% bone mass in their hips and spine. This was radically different than non-exercising women, who actually lost 2% to 2.5% of their bone mass during the same period of time. This is a great thing for us women who tend to slowly lose more and more bone mass over the years.

Helps With Weight Loss: While aerobics only increases your metabolism during the exercise, weight training not only raises your metabolism, but keeps it elevated by about 15% for up to two hours afterwards! To take advantage of this great new find, try weight training for 20-30 minutes, then move to something aerobic, such as running on a treadmill, or an aerobics class.

Counteracts Depression and Sleep Loss: Yep, you heard right! Strength training can also help you fall asleep faster and stay asleep longer, a study at Tufts University says. In this study 6 out of 10 people had less trouble sleeping at night. As for depression, after 12 weeks of strength training three times a week, 14 of the 16 people no longer met the criteria for clinical depression and felt better.

Strength training also helps people age more gracefully, feel better about themselves, and gain the confidence they deserve.

 

Strength Training Exercises:

Now that you know some of the amazing benefits, I hope you are eager to get started! There are many strength training routines out there, so be sure to find one that works for you. I’ve also included a link to a great kettlebell fat burning program here.

The important thing is to work out and tone the areas you want to fix the most. Are your arms a little flabby? Are your thighs a little cottage cheese looking? Although weight loss is a major part of making these body parts thinner, strength training will help you tone and firm the areas you are looking to improve.

With any strength training exercise, try to stick with 10 to 15 reps, and do this three cycles for a total of 30 to 45 reps. If you are looking to lose weight, strength training can help! Your metabolism is elevated for about two hours after strength training, so this would be a perfect time to go do some aerobic exercise and get more bang for your buck when it comes to calorie burning. Below are two different routines, one for at home or at a gym, whichever is your preference.

Routene 1 (Gym)

  • 10 Bench Press– you can do the free-weight bench press, as this will also work your coordination and agility, or they have a machine that helps you to just focus on the weight aspect of bench pressing.
  • 5-10 Pull ups-This can be tricky for me and my weak armed friends, but have no fear. There is a machine at the gym that helps you work on your pull up by lowing your weight that you have to pull up, so you can start low and work your way up. If that does not work, you can hold yourself in a pull up position for 30-45 seconds.
  • 15 Squats– Our good friend the squat! Try doing 15 squats with a kettle bell
  • 15 Lunges– Be sure to not let your knee touch the ground, and do 15 on each leg!
  • 10 Push Ups– There are machines to help you slowly increase the weight you can do a push up with, or you can try pushups against the wall. Either way, work on those arms!
  • 10 Lat Pull Downs– This is an excellent machine at the gym that can really help condition and tone your arms.
  • 10 leg curls– Find a machine that works your thighs and another that works on your calves. These are excellent leg toners!

Once you have completed this circuit, start back at the beginning and do them 2 more times. If everything is located in the same room, this exercise should take 25-35 minutes.

Routine 2 (Home)

  • 10 push ups– regular or wall push ups
  • 10 dumbell curls per arm -use a weight size that feels comfortable or water bottles filled with sand.
  • 30 seconds of arm circles with dumbells in hand. Put your arms straight out like a scarecrow and make tiny circles for 30 seconds.
  • 16 Reverse Crunches
  • 30 crunches
  • 30 seconds plank
  • 20 squats
  • 15 lunges on each leg
  • 1 minute wall sit – lean against the wall as if in a chair with your bottom level to your knees.

Complete the routine and start it over again 2 more times. This work out should take 25-35 minutes. For more exercise ideas check out the 14 day perfect booty program.

Have a Happy Workout and be sure to drink plenty of water!

~Healthy Girl