Do you love the idea of regular exercise, but loath stepping foot in a gym? You’re not alone.
A US survey of 1,000 women by a prominent fitness company, shows that more than half of women suffer from “Gymtimidation” a newly coined term to describe a fear of working out in the gym.
According to the study, women avoid the gym for fear of being judged on their weight, how they look and how they exercise.
Results showed that:
- 65% of women avoid the gym for a fear of being judged on their weight
- 58% fear being judged for not using equipment properly
- 51% for not doing exercises correctly
- 55% feel judged for “not looking fit enough,” while 49% feel judged on their clothing
While these feelings may not be grounded on truth, they’re very real for those who experience them and could derail any fitness or weight loss goals.
SA nutritional expert, Vanessa Ascencao believes that women need to break through these fears holding them back from reaching their potential and to review and renew their physical, mental and nutritional regimes.
“If gym isn’t an option for you, commit to exercising at home for 30 minutes daily,” she says. Devise a work-out plan, choose your work out buddy, set weight-loss goals and get active at home or outdoors. Consider joining a walking, running, hiking or swimming club once you feel more confident.”
4 ways to exercise without a gym membership
Use your phone as a fitness friend
The lifestyle app, Lifesum lets you track what you eat and how much you exercise. It includes a food diary, diet tips, calorie counter, recipes and daily motivations all in one place.
If you upgrade to premium, you’ll also have access to specific diet plans such as the keto diet plan or tailored weight loss programmes. Lifesum has teamed up with partner apps, including FitBit, which tracks the steps or distance you take while it’s on your wrist, as well as Google Fit, to help you sync your diet and fitness goals.
Download the free Lifesum app, which gives you the core content for iOS/Apple (also free for Android), or the premium subscription to unlock all the content, which starts at R199 a month.
Fit in a 4-minute, at-home workout
According to fitness guru Lucy Wyndham-Read, who’s behind the LWR Fast Fat Burning Method, it only takes four minutes to make a difference. “Short workouts are ideal in the morning,” says Lucy. “They’re based on 20-second bursts of very high-intensity exercise, followed by 10 seconds’ recovery. Then you repeat that cycle eight times.” The burst of hard training raises your natural kilojoule burn by 146 kilojoules an hour. “And it stays like this for up to 10 hours.”
Requiring a basic level of fitness, and with no equipment, you can do this workout anywhere, anytime. Download the app for R14,99 on iTunes and get started.
The mini trampoline, or Rebounder, has seen a revival, as new research shows the continuous, gentle application of G-force on the body can have significant health benefits. Aside from the obvious effects like weight loss, rebounding helps strengthen the musculoskeletal system, improves lymphatic circulation, and detoxes the entire body, including the major organs.
Unlike jumping on solid ground, the canvas and springs of a Rebounder absorb about 87% of the impact, thereby providing your joints with more protection; while the constant gravity resistance massages every cell in your body. NASA has found this exercise to be 68% more effective than running on a treadmill.
Fitness and wellness expert, Lisa Raleigh has created a range of easy-to-follow, at-home rebounding workouts, ranging from 5 minutes to 50 minutes. Visit Lisa’s Online Store, where you can get your Rebounder, from R2250, and fitness accessories and equipment to enhance your workouts.
Follow a guide
From step-ups on a park bench to pull-ups on a sturdy branch, a book by personal trainer Jon Denoris gives exercises to do anywhere. w&h reader Sam Wood says, “The Pop-Up Gym will inspire you to get up and train anywhere, whether it’s at home or on the go. Thanks to the book, I am the fittest I have ever been.”
Compile by Freelance Writer, Tammy Jacks
A freelance writer and editor, with 15 years’ experience in the media industry. With a passion for health and fitness, Tammy loves nothing more than researching the latest wellness trends. And if she’s not running around after her sweet four-year old daughter, you’ll find Tammy on her bike, in the gym or exploring the great outdoors – followed by a good coffee, of course!