So your gym has closed down ? Forget about getting your deposit or money back. Once a gym has closed down, the company will protect its assets and that means no one has the power to get their money back. What do you do ? Here are some suggestions.
Stop whining and move on
Crying and whining will not bring back your gym. Suck it up and focus on your health. Take this as a learning lesson and be wary the next time you join the next gym.
Online Fitness Training
The popularity of online personal training is rising rapidly. In many ways, it’s exactly like being trained by an expert in a gym: you’re given a tailored programme that you have to fulfil in order to attain your goals. The crucial difference, of course, is that the trainer isn’t next to you when you workout.
Get your workout to the outdoors. Power walking is a form of exercise where active upper body movement is added to the usual walking exercise. Power walking is a fast walking exercise practiced at a speed of 6 to 8 km/h with the back kept straight. Elbow joints are bent 90 degrees to actively swing back and forth during movement.
Energy consumption increases up to 55% in walking exercise with added arm movement in comparison to just walking without arm movement. Moreover, power walking has advantages of greater energy consumption than with running at a speed equal to, or greater than 8 km/h. Meaning that power walking consumes comparatively more energy during exercise, while being a lower intensity workout.
Pick a Sport
Time to get social and join a new sport. Not only will you get fitter but you also meet new friends.
Running is incredibly popular and for many it is their main physical activity. No need for me to explain its popularity – if you have your sport shoes with you, you can do it almost everywhere. Nevertheless, take these tips into account:
Keep your core strong, head straight and extend your hips.
Keep your arm swings actively forward with an arm angle between 30 and 90 degrees
Scientific 7-minute workout
The 7-minute workout may sound like it’s too good to be true, but this high-intensity interval training can be extremely beneficial to your fitness goals. The 7-minute workout consists of twelve exercises, including jumping jacks, wall sits, push-ups, abdominal crunches, chair step-ups, squats, tricep dips on chair, planks, high knees on-the-spot running, lunges, push-ups and rotations, and side planks. In fact, the entire workout consists of body weight exercises that only require a chair and a wall. Find your 7-minute workout easily on the web!
Don’t limit your outdoor workouts to cardio only! You can fit in a fun and effective strength routine using only a park bench while you breathe in some fresh air. There are plenty of exercises for you to perform, for instance: mountain climbers, push-ups, tricep dips, bicycle crunches, and why not challenge yourself to perform some explosive sprints in between?
Body weight exercises
You can work out pretty much anywhere using bodyweight exercise moves. Short periods of intense exercise can be just as effective — sometimes even more so — than longer workouts that you do with moderate effort.. Other suggestions that pay attention to the legs as well are the squat and the lunge.
Here’s an example to try:
10 x squat – 10 x push-ups – 30 seconds jumping lunges – 30 seconds rest. Repeat 3 times
10 x power bridge – 10 x side lunge left + right – 30 seconds plank – 15 seconds rest. Repeat 3 times
10 x super man left + right – 10 x single deadlift – 30 seconds burpees – 30 seconds rest. Repeat 3 times
Side Plank: Literally holding a plank position on your side, you can modify this depending on your strength. To make it easier, plank with knees on the floor. To make it harder, raise your free arm up straight, or even add your free leg raised up if you want a big challenge.
Bridges: Lying on your back, with knees bent, raise your hips up high, then lower back to the ground. Try to squeeze your butt as you raise.
Lateral leg lifts: Lying on your side, raise your top leg up straight. Keep your foot flexed so it’s the muscles on the side of your leg and hip doing the work. If you have an ankle weight or a resistance band, use it — otherwise you can do these without weight.
Seated leg raises: Sitting on a chair, or couch, with legs out straight, raise them up as high as you can. To make this harder, add weight. A small child sitting on your shins, for example, makes it super tough!
Plank flutters: In plank position on forearms, alternate raising each leg straight up.
Inchworms: Start in plank position on hands, inch feet up until you are in down dog position. Inch them back to start.
Quadripeds: On hands and knees, extend one arm and the opposite leg straight out. Bring back in to original position. Alternate between sides, trying to keep your back still.
Stand Up Squats: Sit on the edge of a couch or chair, so your knees are at a 90 degree angle, then stand up, and lower back to seated.
Mountain climbers: From plank position, alternate jumping each foot forward, as fast as you can!
Burpees: There are countless variations, but the classic is to start in plank position, do a push up, jump your feet to your hands, then spring up into a jump before coming back down to plank.
High knees: More than running in place, this makes it more challenging by raising each knee as high as you can while you run!
So stop sulking and continue your healthy journey !