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5 Super Simple Exercises That Won’t Make You Sweat

5 Super Simple Exercises That Won’t Make You Sweat

Interested in getting fit, but absolutely hate the idea of sweating or being out of breath? If you answered this question with a resounding, “yes!”, then we understand your pain (literally and figuratively). True, starting up a sport or workout is really difficult, especially if you’ve never had experience in doing so.

However, there are some exercises you can do, to get it good shape without having to worry about getting tired. In this article, we’ll give you five super-easy workouts that you can do that won’t make you sweat. Not only will you start getting in shape afterwards, but you’ll also begin to enjoy doing it for the long run. Let’s get started!

Yoga.

Besides just being a calming stretching routine, yoga has some incredible benefits that can help you get in shape while also improving your health. Stretching areas such as your back, legs, shoulders, and so forth lead to increased flexibility, so that you can move more easily around the house and go on with your day-to-day activities without feeling tense or tight.

yoga

    It also enhances your posture, so no more of that awful slouching position! In addition, yoga has also been shown to lower heart rate, decrease inflammation and stress levels, and also give you that energy boost when you’re feeling particularly sluggish during the afternoon slump; it has also been shown to build immunity, so as to prevent sickness, and also fight against depression.

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    Mentally, it increases positive feelings while it also makes you feel more calm and in control of your body. So don’t wait a minute longer ; get a yoga mat, and start doing those stretches!

    Light jogging.

    light-jogging

      Granted, you might think any form of jogging, let alone running, is too much of an effort, let alone making you sweat by the first half-mile. While there’s a little bit of sweating involved in jogging, it’s nowhere as near as that of high-intensity, long-distance runs. Better yet, you don’t necessarily have to continuously jog to get the health benefits; even pairing it with some power-walking will do the trick!

      In other words, light jogging means going at a pace which exerts 50 percent or less of your energy; doing so will not only make you less likely to get tired easily, but also help you run longer distances, thereby burning more calories and whittling that waistline. Even better, it can be done anywhere: you may choose to go for a light jog around the block or do a few laps around the track.

      Either way, you’re moving your body without having to exert too much energy while also getting the cardiovascular benefits from doing so. Pretty soon, you’ll have toned legs in no time!

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      Line dancing.

      line-dancing

        You might associate line dancing with country music and, especially if you’re not particularly a fan of the music genre, you might be put off by the idea of dancing to it. While this specific activity certainly has had its roots in country music, it has over the years evolved to encompass other types of music, from jazz to pop to even Salsa.

        Nowadays, there’s a variety of different music that you can line dance to, while also not having to worry about sweating profusely at the end. Essentially, line dancing has only a few positions, called “walls;” they determine which direction you face, as well as how often you switch from side to side.

        Ranging from the one-wall dance to the four-wall dance, you can perform a multitude of creative steps while also enjoying the music and company. Line dancing is also a social thing, so you can also even make friends with fellow line dancers in the process!

        Tai chi.

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        tai-chi

          Known as the “slower version of martial arts,” tai chi is a type of exercise that originated in China and combines sport with dance to create an elegant flow of self-expression, while also promoting health benefits in the process. Just like with yoga, tai chi helps to alleviate stress and depression, and it can also even reduce chronic pain in the muscles and joints, which is especially useful as you get older.

          It also provides increased flexibility and also better balance so that you can strengthen your core muscles and keep your body stable and able to take on any forces that might knock you down- literally and figuratively.

          Besides its physical benefits, tai chi offers improved mindfulness, so as to keep you calm and concentrated; it’s a great way to detach yourself from other activities (e.g. work, chores, paying bills, etc.) and instead focus on the moment of practicing an art that allows you to express yourself without judgment, as well as offering many rewards for being patient and strong-willed in body and mind.

          Pilates.

          pilates

            Many of us have probably heard the word “Pilates” tossed around everywhere in the fitness world, but just what is it exactly? In essence, Pilates is a type of exercise that targets certain areas of the body—the core, back, joints—in low-impact way. Specifically, it focuses on workouts that enhance flexibility, promote muscle strength, and even improve your back posture.

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            Even more so, doing Pilates doesn’t require you to get a lot of equipment, as you only need a solid, stable mat for just about any exercise for this particular one. You might find that many hard-core, professional athletes do Pilates on the side to complement their training sessions, but don’t let them intimidate you into doing it yourself.

            In fact, anyone from a beginner to a professional can take part in Pilates, with varying workouts geared towards your level. With that said, give it a go; you won’t regret it!

            Take-away message

            If you hate the idea of sweating while working out, then you don’t have to let that stop you from getting in shape. There are many workouts that result in minimal sweat while also working out your muscles efficiently. From yoga to light jogging to tai chi, the possibilities for getting into good shape with less sweat are endless.

            Featured photo credit: 5 Super Simple Exercises That Won’t Make You Sweat via causeiloverunning.com

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            Published on March 8, 2019

            How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

            How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

            When we fall into a workout routine, our moves become automatic, and the body quickly adapts. This is called muscle memory.[1] While teaching your body how to properly execute squats, push-ups, or crunches is a benefit, overly relying on these moves to consistently grow gains won’t yield the kind of results you want. That’s because the muscles work in the same way every time.

            Simply put, they’re not being “surprised,” so they get lazy.

            Supplementing your routine with flow yoga is one way of surprising your muscles, especially if you are new to the yoga practice and have never tried the postures. It’s like taking a new road home when you drive, deviating from your usual route. Science has found that by doing so, you’re creating new neuropathways in your brain.[2] The same is done in your muscles when you try a new routine.

            How is this done? Let’s dive right into it.

            How Flow Yoga Boost Your Gains in Your Workout Routine

            Think about your current workouts:

            If you lift weights, you rely on external tools to engage your various muscle groups. Over time, your shoulders, legs, or biceps will come to expect the weighted plates or dumbbells, in the repetitive sequences that you remember.

            In flow yoga, we use the body as the weight. Add gravity and hundreds of different postures and combinations, and you have a workout that uses the same muscle groups, but in many different ways.

            A pose such as plank is a full-body workout, with every muscle engaged to keep the body in one long line. While it’s a stationary pose, it requires muscle control and activation, with no room for passivity.

              A Flow sequence, on the other hand, requires your muscle to switch from one pose to another swiftly, providing you with a more balanced and wholesome use of your major muscle groups.

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              Not only do these poses and routines re-energize the body in a refreshing way, they also allow you to learn something new, which is powerful for the mind.

              Bottom line? Complementing your exercise regimen with flow yoga is like hitting the shuffle button on your workouts, using your muscles in ways that “surprise” them, which in turn boost their growth and performance.

              Energizing Flow Yoga with Added Cardio

              Flow yoga is also known as “Vinyasa.”[3] In Sanskrit – the sacred language of the practice and its Indian roots – Vinyasa is roughly translated to “one breath, one movement.”

              This guideline, first and foremost, enhances your breathing, and teaches you how to go from our typical shallow, chest-only breathing, to a more deeper, belly-chest breath that uses the entire lung system.

              Not only is this beneficial for a myriad of healthcare reasons (combat allergies, eliminate toxins, reduce stress, ease anxiety), it also greatly impacts our muscles,[4] and therefore our workout.

              Flooding your muscles with rich oxygen will only keep them healthy, while the cardio benefit will get you warmed up to take on the more challenging postures in a flow yoga class. This prevents injuries and cramping.

              The best example of energizing cardio in flow yoga is the Sun Salutation sequence. Each pose is completed on an inhale or an exhale, until the sequence is finished. One full sequence may be repeated several times, encouraging you to take fuller and deeper breaths. The cycles warm up and loosen the body and prepare the muscles for stationary poses that are held longer.

              Here’s how to do a Sun Salutation Flow:

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              Due to the Sun Salutations, the muscles are not thrown into a challenging workout, but rather primed and prepared with energizing breath.

              Why is this important, you ask? Because happy muscles are warmed-up muscles.

              The Best Thing About Flow Yoga

              The best thing about practicing flow yoga? You’re building strength and flexibility.

              Strength and flexibility are like the Mecca of a wholesome workout routine. Before we get into why this is important, let’s break these two down individually to see how they stand up on their own:

              Meet Strong Stan

              Strong Stan is at the gym, doing bicep curls with massive dumbbells. His muscles have peaked in size, and he proudly displays them.

              While he loves to lift weights, Strong Stan often skips stretching or warm-ups. He just doesn’t see how that could help him continue his muscle gains, so he jumps right into a heavy workout.

              While it’s not evident to a passerby, Stan’s muscles are hurting. Without sufficient flexibility or deliberate stretching, Stan’s muscles are shortening and getting tighter. This eventually leads to joint injuries,[5] because un-stretched muscles have limited range of motion.

              Big muscles are a sure indicator of strength, but here’s the kicker – choosing not to prioritize flexibility will keep them inherently at risk.

              Meet Flexible Fiona

              Flexible Fiona is in a flow yoga class, easing herself into a backbend.[6] She effortlessly gets into the pose, and “hangs” out there for a few breaths while the teacher cues the class.

              Even though the teacher instructs the students to engage their glutes and be mindful that this is an active pose, Flexible Fiona opts otherwise, and relaxes into the posture by sacrificing the strength she ought to be building.

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              To many in the class, Fiona’s execution of the backbend would be a success – maybe even something to envy. However, what Fiona doesn’t realize is that her excessive flexibility is actually a detriment to her joints.[7]

              Flexibility has been defined as the “absolute range of motion” by Tony Gummerson, Martial Arts instructor. For people who are naturally flexible, that line of absolute range is often blurry and, in practice, overlooked.

              It’s very easy for Fiona to go above and beyond her range of motion, since her flexibility parameters are much wider than what Strong Stan may experience in a similar pose.

              Because she doesn’t feel the stretch in the same degree of motion as other students in class, Fiona has to push the envelope of her flexibility. This puts too much pressure on the joints that are already overworked, and it overstretches the muscles that are now prone to tearing.

              Your goal is to create muscle and joint balance and wholeness.

              What Strong Stan and Flexible Fiona have in common is that they’re both missing vital pieces of muscle awareness.

              In Stan’s case, heavy and tight muscles crave flexibility. Without it, not only would Stan hit a plateau in his gains because of a sure injury, but he would miss out on having the lean and toned muscles that we all want to have.

              In Fiona’s case, her overstretched muscles are not getting a workout at all. Rather, her excessive flexibility is resting on her joints, which leads to definite injury.

              So what can you do? It’s quite simple.

              You have to give your muscles the opposite of what they’re used to.

              If you’re a Stan and hate stretching, focusing on your flexibility is key. You will lengthen your tight muscles, and you’ll create new muscle memory by practicing routines that are new to you and your muscle groups.

              If you’re a Fiona and hate strengthening, focusing on this priority is vital. Your muscles are used to being passive as you stretch, so shaking up the usual and putting them to work will not only keep you injury-free, but that much closer to the muscle gains you’ve been looking for.

              Fortunately, flow yoga is the whole package, and can be the one-stop-shop for both Stan and Fiona.

                Final Thoughts

                If you’re serious about using flow yoga to supplement your workout routine to boost gains, sign up for a class at your local gym or yoga studio. There are a number of styles of yoga to try, but as we’ve discussed in this article, the Vinyasa style is your best bet to complement a moderate exercise regimen.

                Many studios offer beginner-style Vinyasa classes, where the instructor will explain the basics, and break down the sequences in a pace that is suitable for entry-level students. From here, the student can build upon their practice, and opt for more challenging, fast-paced classes, such as Power Flow or Ashtanga.

                Working out is a lesson in teaching your muscles. The gains that we grow are the result of that experience, and it all comes down to conditioning our body in a way that is healthy, efficient, and balanced.

                With a practice like flow yoga, we can offer supplemental training to our current regimen that will work our muscles in ways that are new, refreshing, and “surprising.” This method will keep our muscles toned and lean, as long as we prioritize the balance between strength and flexibility to ensure that we’re meeting both of these needs. Our muscle gains and body health depend on it.

                More Resources About Yoga and Fitness

                Featured photo credit: Edit Sztazics via unsplash.com

                Reference

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