Since I’m not really an early riser and prefer to work out after I get the majority of my work done, I tend to work out inside during the summer. For my walking and jogging, I use a treadmill in a pleasantly air-conditioned room.

But there is definitely something about walking or running outside. Workouts seem to go faster when the scenery changes and you’re enjoying some fresh air and sunshine.

That’s exactly why I look forward to fall with it’s cooler days. It’s just now starting to be comfortable outside in the late afternoon. Time to get back into a workout schedule that includes some outside time.

How about you? Ready to hit the road (or sidewalk) as well?

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How do you mix things up? Here are a couple of ideas…

Interval Training

The basic idea is to raise and lower your heart rate by mixing up the intensity of your walking workout. You can do this in two different ways… raise and lower the speed at which you walk and raise and lower the incline of your treadmill. Start by warming up for 5 minutes at a low walking speed. Then continually increase the speed until you are walking pretty fast. Continue walking at that pace for 3 minutes, then allow yourself to rest for 3 minutes by walking at a slower pace. Rinse and repeat a few more times.

Add Handweights

Work your upper body while you walk by doing simple arm raises or working your biceps or triceps with light weights or even just two filled water bottles.

Walk Backwards

This can be a little tricky at first, but is a great way to work out your hamstrings, abductors and adductors (outer and inner thighs).

Start with your treadmill at its slowest pace and start walking backwards. Try your best not to use the hand holds as it defeats the purpose of walking backwards. You will work your muscles more effectively without holding on. Slowly increase the speed of your backwards walking as you get used to this new exercise. It’s a great way to improve your balance as well.

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A Workout Routine for Starters – Easy and Enjoyable

In conversations I have been asked over and over again, how should I start exercising and which workout routine I should develop? So here are 5 tips how to increase your self-motivation to exercise and how to begin the easy way. When you like most people are pretty much out of shape and you feel a strong resistance to start, this is what you can do.

Start by performing the following deep breathing exercise. Researches have shown, that during exercising most people forget to breath deeply or they are unable to integrate their breathing pattern with the exercises causing them muscle pain and fatigue after the workout. So, in the first week and whenever you like, start breathing deeply. Inhale for 3 seconds, exhale for 3 seconds and start inhaling again after a short while. Take about 5 to 10 breaths as deeply as you can and in a slow pace. During a normal working day our breathing is very flat. The breathing exercise is relaxing and cleans your lungs. While you are breathing you can visualize yourself working out. Important: Use visualizations, which can become reality in the near future. Imagine you enjoy the fitness exercising and the satisfaction as well as the physical feeling you will have after exercising. You may also hear relaxing music while breathing. This way you quickly develop enough motivation to get started.

When you feel ready, do the deep breathing exercise and start by taking a medium fast walk for about 5 to 10 minutes, don’t run. You should sweat, but at this stage you shouldn’t be out of breath, while exercising. If you haven’t trained your muscles for a long time, then this is enough for the beginning. While walking you can say affirmations like:

Every breath gives me new energy.

While breathing (walking) I connect to the messages of my body and mind.

My movements follow my body.

I trust the wisdom of my body and mind.

This way you slowly increase your physical tolerance, you expand your mind and you focus more on exercising. After walking stretch yourself, it relaxes your muscles. You can do this while taking a hot shower it contributes to the relaxation effect. This way you get a good start at fitness exercising and you develop a good workout routine.

After a week you may increase your walking time by 5 minutes every week, provided you feel comfortable doing so. Don’t forget to breath before and to stretch after exercising.

Keep a positive attitude towards exercising even if there are weeks when you can’t increase your walking time, your body is still progressing by building up the necessary muscle tissue. Researchers came to the conclusion that a slow increase has a longer lasting effect on your overall health, than a quick one.

Moreover it helps to collect friends while working out. You enjoy the exercising more and it substantially increases your motivation. The same goes for tracking your progress. Write down the days you are working out, the amount and the feelings you had while doing so. This way you create an enjoyable workout routine for yourself.

After a while you are in a better mood, get more focused in everyday life and you slowly get in shape.

On last important tip don’t forget to hydrate while exercising. It maintains the metabolism of your body.

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