Top 42 Exercise Hacks

Every Friday is Health Tip Day at Zen Habits.

You’ve read and enjoyed the Top 20 Motivation Hacks and Top 10 Productivity Hacks and the Top 15 Diet Hacks… and now you’ve asked for exercise hacks. You want ‘em, you got ‘em.

These hacks will make you healthier, slimmer, and yes, sexier. Rrrowrr!

Just to note, I’m not a certified trainer. I’m just sharing stuff that’s worked for me. Also, some of this stuff is contradictory. That’s because you’re not supposed to implement all of them — just pick the ones you think will work for you, and give them a try. Good luck!

Top 42 Exercise Hacks

Start slow. The biggest mistake that people make when starting an exercise plan is starting too fast or too hard. Trust me, I’ve done it many times. I’ve learned to take it easy, start as small as possible, and worry about endurance or intensity later. The key in the beginning is to make it enjoyable and accomplishable. That’s probably not a word, but it should be. And it is now. Zen Habits are ones that are accomplishable.
Increase but gradually. After getting used to a certain level of exercise, you’ll want to increase it. Don’t just run two miles or walk 20 minutes three times a week for a year. Your body adjusts to the stress you’re giving it, so you need to increase the level once you’ve adjusted. But do it gradually, and only every two weeks or so.
Crank it up. Once you’ve gotten used to exercise, you’ll want to do some higher intensity ones for better fitness and fat-burning. For example, instead of running slowly and steadily, for a long time, try doing shorter bursts of fast running, with periods of rest in between. You can do this for any exercise. Higher intensity increases the calorie burn, and improves performance. But you can’t do it as long, and you shouldn’t do it every workout. Mix it in with endurance workouts.
Schedule workouts. Make appointments with yourself to workout, at a specific time and place, just as you would with any other appointment. And make it the most important appointment on your calendar — more important than a doctor’s visit or even the manicurist.
Make it a habit. If you can do exercise at the same time, every single day for a month, you are more likely to make it a habit. Consistency makes habits more ingrained. Once it’s a habit (and start easy in the beginning!), then you can step up the intensity a bit.
Forget about weight loss. Yeah, many of us would like to lose some weight. But if you’re motivated solely by weight loss, exercise will be a tough proposition. The reason is that you might not lose weight right away. Oh, it’ll come, if you can keep it up over time, but in the beginning you might be disappointed (especially if you haven’t changed your eating habits). Just get into the habit of exercise, and worry about the weight later. First things first.
Forget the gym. The gym can be horribly convenient, but it can also be intimidating for beginners, and confusing if you don’t know how to use the equipment. Sure, you can get a trainer to teach you, but if the cost or the confusion stops you from exercising … well, skip the gym and do it at home or at the park or somewhere less intimidating. You can do pushups and crunches and dumb bell exercises at home very easily, workout to a DVD, or go walking or jogging in your neighborhood. Cheap and simple is my motto.
Reward yourself. Self-explanatory, but rewards are best if they are frequent in the beginning. Be self-indulgent! Even sweets are good rewards — remember, get into the habit of exercise, and you can worry about weight loss later.
Do a 30-day Challenge. Challenge yourself, and see if you can rise to the occasion. Do it with a group or your significant other. Put in rewards. Tell everyone you’re doing it. Motivate the hell out of yourself.
Join an online group. One of the best motivators is having to report successes and failures to a group of people. Check out some online groups (there are groups for every type of exercise), introduce yourself, see which ones you’re comfortable with. Once you’ve gotten established (after a couple of days) see if you can post your results every day — you won’t go wrong once you start doing that.
Post your results on your blog. There’s nothing more motivating than positive public pressure (short of a gun to your head). Step it up by making a promise to your blog readers that you will commit to this goal for a month, and post your results every day. Even if your mom is your only blog reader, it’ll really help.
Do a journal. If you don’t post your results on your blog, write it in a journal, either online or on paper. However you set it up, make it a habit to post to your journal or log right away, as soon as you’re done with your log. It will motivate you to see your progress over time, and it’s a good way to see what you’re doing right and what you’re doing wrong.
Make it fun! Exercise doesn’t have to be a chore. I love doing a morning run, with the sun coming up, the world so quiet, my mind left to its own devices. Enjoy yourself and you will actually look forward to your workouts.
Fuel up. If your workout is more than 30 minutes, you really should have some energy in you. You shouldn’t work out on an empty stomach — but you also shouldn’t eat right before you work out. Eat a banana or some peanut butter toast or a ClifBar an hour or two before your workout, and you’re good to go.
Hydrate. Also an hour or two before you workout. Water is best. Use a sports drink during your workout (and after) only if you’re going to go an hour or more. If you’re going to do a tough workout, stay hydrated throughout the day. In fact, go ahead and do this whether you work out or not.
Get a workout buddy. Find someone at your level, and commit to working out a certain number of times a week together, at a certain time. This will make you more likely to keep that workout appointment, and workouts can be a lot of fun if you spend them chatting with your buddy. Just be sure to actually work out, and not just chat, Chatty McChatterson!
Get good clothes. Actually, you don’t need anything fancy to get started. But once you do start working out, it’s nice to get yourself some nice workout clothes, with breathable and comfortable fabrics, ones that look good on you. It’s motivating, and pleasurable. Make it so.
Put a cover model on your fridge. Not literally, of course, as that may be illegal, but find a good magazine photo of a model with the body you want, and post it up somewhere visible. You may never look like that model (heck, that model probably never really looks like that), but it’s motivating. Don’t pick a model that’s too good looking, or you may question your sexuality.
Change it up. Sure, walking or running every day can be a lot of fun. But getting some swimming or biking or strength workouts or aerobics or kickboxing into the mix can be a lot of fun, and can also help you get into better shape. They work out different muscles, and step up the metabolism. Variety is the spice of life and all that.
Do it early in the morning. My favorite time to work out is between 5:30 and 6:00 a.m. Plus, I know that if I work out at this time, nothing will get in the way of the workout later in the day. It’s a beautiful time of day, not too hot, and there’s nothing like showering and going to work knowing that I’ve put in a great exercise (and it allows me to feel superior and look down my nose at those lazy bums I work with).
Squeeze it in during lunch. OK, you’re not a morning person. You’re busy. You don’t have time to work out. Well, suck it up, buster, and sacrifice your lunch hour to the gods of fitness. Bring your workout clothes, do a quickie nooner, and be back at work ready to tackle the afternoon.
First thing after work. None of those options work for you? Not a problem, my friend. Make it a daily appointment to work out as soon as you get off work. This will also motivate you to finish your work on time so you can get out on time for your workout. It’s great to stop somewhere to do your workout before you even get home, because once you get home you’ll probably want to relax on the couch, fall asleep at the kitchen table, or rush to the computer to read the latest Zen Habits post.
A little and often. You don’t need to work out long, and you certainly don’t need to be a weekend warrior. Just 20-30 minutes every day. Who doesn’t have 20 minutes on their schedule. You? Well, scratch “Walker Texas Ranger rerun” off the schedule and make room for this instead.
Just lace up. Yeah, you’re dreading the upcoming workout. But don’t even think about it. Just lace up and head out the door. That’s all. After that, let nature take its course. Just relax and do what comes naturally. Which is exercise.
Join a race. Signing up for a 5K or a triathlon are my favorite motivators. It really gets me to do my workouts because if I don’t, I will look like a dork by collapsing 5 minutes after the starting gun goes off. But don’t worry about how you look — just go and have fun at these races — everyone else is worrying about themselves too much to notice you.
Get good gear. As a reward, get yourself some nice little gadgets — a sports mp3 player, a Polar heart rate monitor, a pedometer, a scale, a bike computer, whatever. Something cool that will make you look forward to your workouts.
Forget about the gear. Having said that, you don’t need any of that to actually work out. Just put on some cheap clothes and get out the door. Don’t let your lack of gear stop you, and for criminy’s sake, don’t go and buy all the gear before you actually start working out.
The 10 percent rule. Don’t increase your workout time or distance by more than 10 percent a week. This is a very conservative rule, and it can be broken by the best of the best, who know what they’re doing, but for the rest of us, stick with this to prevent burnout or injury.
Rest. It’s important. This is a commonly overlooked factor. If you don’t give your body some rest, you will burn out and get injured. Rest is just as important as the workouts in improving performance and fitness. As long as you’re doing the workouts too and not just the rest!
Hard, then easy. If you do a hard workout today, rest or go easy tomorrow. Don’t do two hard workouts in a row. The hard-easy approach can also work within a workout itself — run hard, then run slow, then run hard … you get the idea. This allows you to burn more fat than if you just run medium the whole time.
Listen to your body. This is extremely important — if you feel like you’re overdoing it, you probably are. Rest and allow your body to recover. And though you can run through some slight soreness or aches, you should stop as soon as you feel sharp pain or pain in the joints. You’ll just make it worse.
Strength is good. If you’re a walker or runner or cyclist or swimmer or something like that, you should also fit some strength training into your schedule. Nothing too intense, but just some core-strengthening exercises that will help your main sport as well as make you healthier and yes, more attractive.
Set goals. What are you trying to get out of your exercise? It’s good to know if you’re trying to build muscle or burn fat — because these are two competing goals. There are other goals, of course, but you should be clear what they are. Also, set goals for each week — what do you want to accomplish this week? Write it down, post it up, and see if you can meet them!
Take photos of yourself. Before and after photos. The best way to see your progress over time. But do it once a month, not every hour, you narcissist!
Workout first, diet later. If you’re just starting a workout plan, it’s best not to start a diet at the same time. Well, I don’t like diets in the first place, but still — one thing at a time. I’d prefer the workout first, and then worry about the diet after about a month of working out. You didn’t get fat overnight and you’re not getting skinny overnight either!
Star chart. Yeah, you know what these are. But they’re very motivating. Do a workout, put up a star. Fun!
Get a coach. You certainly don’t need one, but there’s nothing more motivating than a coach. Almost like a workout buddy, in that you are very likely to make the appointment, but less chatty and more knowledgeable. And if you’re going to learn swimming, a coach is a must. Yes, you can get a coach — there are master’s swimming classes at your local pool. Just sign up — they’re usually not that expensive.
Join the club. In my area, there is a great running club and a great cycling federation and triathlon federation. All of them sponsor races and Sunday rides and things like that where you can workout with a group and talk to more knowledgeable people. Well worth the small membership fee!
No pain … that’s good. Forget the old rule of “no pain, no gain”. You don’t need pain to get in shape. Just take it easy, progress gradually, and enjoy yourself.
Warm up. If you’re going to do any kind of exercise, don’t do it with your muscles cold. Gradually get your heart pumping and blood flowing. You’re less likely to injure yourself, and your workout will be more enjoyable.
On stretching. Sure, flexibility is important. But stretching out cold is a good way to get injured. If you’re going to stretch out before a workout, be sure to do so only after your warmup. Also, do not bounce. That’s another good way to tear your muscles. Do slow stretches and hold them without bouncing. Best of all: stretch after a workout, when your muscles are nice and loose.
Go for the long haul. Most of all, don’t think that you will become fit and healthy and sexy in one month. Think of exercise as a life-long habit, and your goals will come to you eventually. You’ll get there, my friend!

See also:

Top 42 Exercise Hacks

Every Friday is Health Tip Day at Zen Habits.

You’ve read and enjoyed the Top 20 Motivation Hacks and Top 10 Productivity Hacks and the Top 15 Diet Hacks… and now you’ve asked for exercise hacks. You want ‘em, you got ‘em.

These hacks will make you healthier, slimmer, and yes, sexier. Rrrowrr!

Top 42 Exercise Hacks

Start slow. The biggest mistake that people make when starting an exercise plan is starting too fast or too hard. Trust me, I’ve done it many times. I’ve learned to take it easy, start as small as possible, and worry about endurance or intensity later. The key in the beginning is to make it enjoyable and accomplishable. That’s probably not a word, but it should be. And it is now. Zen Habits are ones that are accomplishable.
Increase but gradually. After getting used to a certain level of exercise, you’ll want to increase it. Don’t just run two miles or walk 20 minutes three times a week for a year. Your body adjusts to the stress you’re giving it, so you need to increase the level once you’ve adjusted. But do it gradually, and only every two weeks or so.
Crank it up. Once you’ve gotten used to exercise, you’ll want to do some higher intensity ones for better fitness and fat-burning. For example, instead of running slowly and steadily, for a long time, try doing shorter bursts of fast running, with periods of rest in between. You can do this for any exercise. Higher intensity increases the calorie burn, and improves performance. But you can’t do it as long, and you shouldn’t do it every workout. Mix it in with endurance workouts.
Schedule workouts. Make appointments with yourself to workout, at a specific time and place, just as you would with any other appointment. And make it the most important appointment on your calendar — more important than a doctor’s visit or even the manicurist.
Make it a habit. If you can do exercise at the same time, every single day for a month, you are more likely to make it a habit. Consistency makes habits more ingrained. Once it’s a habit (and start easy in the beginning!), then you can step up the intensity a bit.
Forget about weight loss. Yeah, many of us would like to lose some weight. But if you’re motivated solely by weight loss, exercise will be a tough proposition. The reason is that you might not lose weight right away. Oh, it’ll come, if you can keep it up over time, but in the beginning you might be disappointed (especially if you haven’t changed your eating habits). Just get into the habit of exercise, and worry about the weight later. First things first.
Forget the gym. The gym can be horribly convenient, but it can also be intimidating for beginners, and confusing if you don’t know how to use the equipment. Sure, you can get a trainer to teach you, but if the cost or the confusion stops you from exercising … well, skip the gym and do it at home or at the park or somewhere less intimidating. You can do pushups and crunches and dumb bell exercises at home very easily, workout to a DVD, or go walking or jogging in your neighborhood. Cheap and simple is my motto.
Reward yourself. Self-explanatory, but rewards are best if they are frequent in the beginning. Be self-indulgent! Even sweets are good rewards — remember, get into the habit of exercise, and you can worry about weight loss later.
Do a 30-day Challenge. Challenge yourself, and see if you can rise to the occasion. Do it with a group or your significant other. Put in rewards. Tell everyone you’re doing it. Motivate the hell out of yourself.
Join an online group. One of the best motivators is having to report successes and failures to a group of people. Check out some online groups (there are groups for every type of exercise), introduce yourself, see which ones you’re comfortable with. Once you’ve gotten established (after a couple of days) see if you can post your results every day — you won’t go wrong once you start doing that.
Post your results on your blog. There’s nothing more motivating than positive public pressure (short of a gun to your head). Step it up by making a promise to your blog readers that you will commit to this goal for a month, and post your results every day. Even if your mom is your only blog reader, it’ll really help.
Do a journal. If you don’t post your results on your blog, write it in a journal, either online or on paper. However you set it up, make it a habit to post to your journal or log right away, as soon as you’re done with your log. It will motivate you to see your progress over time, and it’s a good way to see what you’re doing right and what you’re doing wrong.
Make it fun! Exercise doesn’t have to be a chore. I love doing a morning run, with the sun coming up, the world so quiet, my mind left to its own devices. Enjoy yourself and you will actually look forward to your workouts.
Fuel up. If your workout is more than 30 minutes, you really should have some energy in you. You shouldn’t work out on an empty stomach — but you also shouldn’t eat right before you work out. Eat a banana or some peanut butter toast or a ClifBar an hour or two before your workout, and you’re good to go.
Hydrate. Also an hour or two before you workout. Water is best. Use a sports drink during your workout (and after) only if you’re going to go an hour or more. If you’re going to do a tough workout, stay hydrated throughout the day. In fact, go ahead and do this whether you work out or not.
Get a workout buddy. Find someone at your level, and commit to working out a certain number of times a week together, at a certain time. This will make you more likely to keep that workout appointment, and workouts can be a lot of fun if you spend them chatting with your buddy. Just be sure to actually work out, and not just chat, Chatty McChatterson!
Get good clothes. Actually, you don’t need anything fancy to get started. But once you do start working out, it’s nice to get yourself some nice workout clothes, with breathable and comfortable fabrics, ones that look good on you. It’s motivating, and pleasurable. Make it so.
Put a cover model on your fridge. Not literally, of course, as that may be illegal, but find a good magazine photo of a model with the body you want, and post it up somewhere visible. You may never look like that model (heck, that model probably never really looks like that), but it’s motivating. Don’t pick a model that’s too good looking, or you may question your sexuality.
Change it up. Sure, walking or running every day can be a lot of fun. But getting some swimming or biking or strength workouts or aerobics or kickboxing into the mix can be a lot of fun, and can also help you get into better shape. They work out different muscles, and step up the metabolism. Variety is the spice of life and all that.
Do it early in the morning. My favorite time to work out is between 5:30 and 6:00 a.m. Plus, I know that if I work out at this time, nothing will get in the way of the workout later in the day. It’s a beautiful time of day, not too hot, and there’s nothing like showering and going to work knowing that I’ve put in a great exercise (and it allows me to feel superior and look down my nose at those lazy bums I work with).
Squeeze it in during lunch. OK, you’re not a morning person. You’re busy. You don’t have time to work out. Well, suck it up, buster, and sacrifice your lunch hour to the gods of fitness. Bring your workout clothes, do a quickie nooner, and be back at work ready to tackle the afternoon.
First thing after work. None of those options work for you? Not a problem, my friend. Make it a daily appointment to work out as soon as you get off work. This will also motivate you to finish your work on time so you can get out on time for your workout. It’s great to stop somewhere to do your workout before you even get home, because once you get home you’ll probably want to relax on the couch, fall asleep at the kitchen table, or rush to the computer to read the latest Zen Habits post.
A little and often. You don’t need to work out long, and you certainly don’t need to be a weekend warrior. Just 20-30 minutes every day. Who doesn’t have 20 minutes on their schedule. You? Well, scratch “Walker Texas Ranger rerun” off the schedule and make room for this instead.
Just lace up. Yeah, you’re dreading the upcoming workout. But don’t even think about it. Just lace up and head out the door. That’s all. After that, let nature take its course. Just relax and do what comes naturally. Which is exercise.
Join a race. Signing up for a 5K or a triathlon are my favorite motivators. It really gets me to do my workouts because if I don’t, I will look like a dork by collapsing 5 minutes after the starting gun goes off. But don’t worry about how you look — just go and have fun at these races — everyone else is worrying about themselves too much to notice you.
Get good gear. As a reward, get yourself some nice little gadgets — a sports mp3 player, a Polar heart rate monitor, a pedometer, a scale, a bike computer, whatever. Something cool that will make you look forward to your workouts.
Forget about the gear. Having said that, you don’t need any of that to actually work out. Just put on some cheap clothes and get out the door. Don’t let your lack of gear stop you, and for criminy’s sake, don’t go and buy all the gear before you actually start working out.
The 10 percent rule. Don’t increase your workout time or distance by more than 10 percent a week. This is a very conservative rule, and it can be broken by the best of the best, who know what they’re doing, but for the rest of us, stick with this to prevent burnout or injury.
Rest. It’s important. This is a commonly overlooked factor. If you don’t give your body some rest, you will burn out and get injured. Rest is just as important as the workouts in improving performance and fitness. As long as you’re doing the workouts too and not just the rest!
Hard, then easy. If you do a hard workout today, rest or go easy tomorrow. Don’t do two hard workouts in a row. The hard-easy approach can also work within a workout itself — run hard, then run slow, then run hard … you get the idea. This allows you to burn more fat than if you just run medium the whole time.
Listen to your body. This is extremely important — if you feel like you’re overdoing it, you probably are. Rest and allow your body to recover. And though you can run through some slight soreness or aches, you should stop as soon as you feel sharp pain or pain in the joints. You’ll just make it worse.
Strength is good. If you’re a walker or runner or cyclist or swimmer or something like that, you should also fit some strength training into your schedule. Nothing too intense, but just some core-strengthening exercises that will help your main sport as well as make you healthier and yes, more attractive.
Set goals. What are you trying to get out of your exercise? It’s good to know if you’re trying to build muscle or burn fat — because these are two competing goals. There are other goals, of course, but you should be clear what they are. Also, set goals for each week — what do you want to accomplish this week? Write it down, post it up, and see if you can meet them!
Take photos of yourself. Before and after photos. The best way to see your progress over time. But do it once a month, not every hour, you narcissist!
Workout first, diet later. If you’re just starting a workout plan, it’s best not to start a diet at the same time. Well, I don’t like diets in the first place, but still — one thing at a time. I’d prefer the workout first, and then worry about the diet after about a month of working out. You didn’t get fat overnight and you’re not getting skinny overnight either!
Star chart. Yeah, you know what these are. But they’re very motivating. Do a workout, put up a star. Fun!
Get a coach. You certainly don’t need one, but there’s nothing more motivating than a coach. Almost like a workout buddy, in that you are very likely to make the appointment, but less chatty and more knowledgeable. And if you’re going to learn swimming, a coach is a must. Yes, you can get a coach — there are master’s swimming classes at your local pool. Just sign up — they’re usually not that expensive.
Join the club. In my area, there is a great running club and a great cycling federation and triathlon federation. All of them sponsor races and Sunday rides and things like that where you can workout with a group and talk to more knowledgeable people. Well worth the small membership fee!
No pain … that’s good. Forget the old rule of “no pain, no gain”. You don’t need pain to get in shape. Just take it easy, progress gradually, and enjoy yourself.
Warm up. If you’re going to do any kind of exercise, don’t do it with your muscles cold. Gradually get your heart pumping and blood flowing. You’re less likely to injure yourself, and your workout will be more enjoyable.
On stretching. Sure, flexibility is important. But stretching out cold is a good way to get injured. If you’re going to stretch out before a workout, be sure to do so only after your warmup. Also, do not bounce. That’s another good way to tear your muscles. Do slow stretches and hold them without bouncing. Best of all: stretch after a workout, when your muscles are nice and loose.
Go for the long haul. Most of all, don’t think that you will become fit and healthy and sexy in one month. Think of exercise as a life-long habit, and your goals will come to you eventually. You’ll get there, my friend!

See also:

Posted on 12 May 2007 in Fitness, Health Tip Day |
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Comments (36)

David Says:

May 12th, 2007, 9:26 am

Really great list, except for the stretching one. Everything I’ve read or heard, and from personal experience, say that stretching before a workout is extremely important, as well as afterwards. You shouldn’t push yourself very hard, especially before a warmup, otherwise you’ll on a fast track for a cramp. I’ve also found that stretching a little during a workout allows you to endure a lot more and stops your body from hurting.

Leo Says:

May 12th, 2007, 11:51 am

Hi David … traditional wisdom is that stretching beforehand is important. But studies have found no benefit to stretching beforehand as opposed to stretching after the workout … and in fact, as many people stretch without warming up, it can cause injury. Further, another risk of injury is overstretching before a workout — if your muscles are too loose, you can injure them.

Cynthia Says:

May 12th, 2007, 16:58 pm

Yes, David, please listen to Leo! It used to be thought that stretching was good before starting exercise. . .witness the old runners of yore (I was one of ‘em) who did that very thing before starting off. But now the consensus of opinion is that stretching before warming up is harmful and can cause great damage.

paulkdad Says:

May 12th, 2007, 19:21 pm

Great list! Of course, it all depends upon your personality and facilities, but I’d reverse the “forget the gym” and “get a workout buddy” suggestions. For me, the gym is extremely important, because it removes weather as an excuse for not working out. And when I get to the gym, I have my workout planned and want to get it done. Going with a buddy would be counterproductive, because it would split my focus between working out and engaging in a social activity. By the way, thanks for your earlier “30 day challenge” post. It’s working like a charm!

Ann M. Says:

May 12th, 2007, 22:13 pm

For online groups and other groups check out http://www.meetup.com. They have hiking, camping, walking, biking, kayaking, running and all sorts of other groups available based on your location. (I think it’s mostly in the U.S. though).

AgentSully Says:

May 12th, 2007, 22:25 pm

I’m thinking of doing a 30 day challenge for myself. Hmm, now that I’ve put it online, I better stick to it!

BTW, GTD or rather ZTD is going well. My biggest problem is getting myself to do the stuff that’s not fun, like clearing my desk. I just want to keep doing the fun stuff instead. I think I’ll use your 30-10 rule solution.

Best regards.

Stephen Cooper Says:

May 12th, 2007, 22:41 pm

Hi Leo,
Great tips.

One that I would add is find something that you like. With so many options there has to be one style of exercise that “fits” with each person.

My other piece of advice is to monitor your progress to make sure that you are going in the right direction. You are spending precious time, so it had better be paying off.

Best,
Coop

Caro Says:

May 13th, 2007, 2:30 am

For me, the *best* tip is “Get a workout buddy”.

Over the last 20 years, the times that I’ve achieved most in my exercise “regime” (hahahahaha!), have been when I’ve had a workout buddy.

It gives you some accountability. And a bit of a “conscience”…if you agreed to meet at gym at 6am, you can’t phone your buddy at 5h45 saying “I just don’t feel like it”… or “maybe later”…. cos you know they are up and dressed and ready to go.

Mike Says:

May 13th, 2007, 6:24 am

no no no, do stretch before, just don’t stretch too hard. trust me, coming from 8 years of track and field, if you don’t stretch you will pay a horrible price. hard stretching is as taxing as a hard workout, if not more because you have stolen the elasticity from your muscles (a huge no no for sprinting).
do stretch, just do it dynamically, no bouncing, and not beyond your limits, in fact, i liked to stretch within or behind my limits. it made me limber, it got my heart rate up. trust me, it feels awful to not stretch and torque something out sometimes you get a little hurt too.
warm up somehow. if you don’t like stretching or are god awful at it, find something that will tell those muscles you are going to be active and do it. even if it be something like hackey sack, just do it, DOMS (delayed onset of muscle soreness) with thank you later

Mike Says:

May 13th, 2007, 6:28 am

also studies showed that all liquids are liquids and so intake of any liquid was fine and not just water. coke, beer, anything… i called bs on that one, but it’s a study that showed it was hydrating.

from a horses mouth: http://www.thecoca-colacompany.com/makeeverydropcount/hydration.html

PVL Says:

May 13th, 2007, 10:10 am

How are these “Hacks?” They’re “tips” C’mon now.

Anonymous Says:

May 13th, 2007, 10:19 am

Unless “defying gravity” is included in these tips, I wouldn’t consider these “hacks”.

Sachlen Sandhu Says:

May 13th, 2007, 12:04 pm

Great list, thanks. Although, as the above mentioned, they are not hacks, just tips.. Very good tips though :)

Karl Staib Says:

May 13th, 2007, 12:34 pm

I really like #27 “Forget about the gear.” Many of us including myself feel like we need the best bicycle or the special NASA shirts that pull the sweat away from the body. I say bah humbug to all that nonsense. Just getting on a beat up Yoga mat or putting on a raggedy pair of sweatpants is good for any exercise. Good advice! I like to read about detailed exercise routines, but it’s always nice to get back to the basics and the simple pleasure of sweating out our toxins.

Rick Says:

May 13th, 2007, 12:45 pm

Great list, except please lose the gratuitous anti-gay subtext of hack #18. If you’re that insecure about your sexuality, you’ve got major issues and demeaning other people will not solve them. And what’s wrong with questioning one’s sexuality? In a world that’s often intolerant of differences, asking questions is what helps all of us find our true selves and discover inner peace, without which all the exercise and fitness in the world will not make us happy.

scott Says:

May 13th, 2007, 12:51 pm

I’d like to add one more to the list.

Measure everyday. It goes along with keeping a chart. If you measure, you know what you can change. I recommend you weigh yourself everyday at the same time with the same scale.

Measure your workouts. What did you do? How long? For the more advanced, measure your resting pulse and your heart rate. Measure your number or repetitions, the quantity, and the weight used for strength training. To help you keep track of all this measuring, use an online tool such as simpleweight.com

I really like #23. “a little and often”. Doing exercise 10 minutes three times a day is a great start for those who are really busy. It is better than nothing.

ZeBadger Says:

May 13th, 2007, 13:24 pm

I find #16. (Get a workout buddy) very important. I’ve got a few! One for weekends and a few colleagues for lunchtime runs at work. It means that I can usually get out for at least 3 runs a week. My weekend buddy moved away a few months ago :( and I found that I was making excuses for not going out at the weekend. I started entering a race every Sunday, which has worked well :)

Rahul Says:

May 13th, 2007, 14:54 pm

Amazing Tips..
A trifle too many to remember.
But the best one was make it interesting n rewarding Urself with Gear.
My Mom is 50+ I get her to indulge in exercise for 15 mins every evening after work..I act as her coach..She does not get bored too. I stress on knees because Knee problems r very common once this age starts.
Thanks for the tips again !!

jay Says:

May 13th, 2007, 15:44 pm

i found a bunch of cool tips to jump rope on http://www.ropesport.com

btw THIS SH*T isn’t hard but mannn do i get a work out

z Says:

May 13th, 2007, 16:48 pm

LAME. This is not a “hack.”

Tantowi Says:

May 13th, 2007, 21:21 pm

#5 Make it a new habit:
Don’t say a bad words in a day. Substitute your bad words with another language.Example You’re stupid! = Baka-yarö!(in Japanese).
I don’t care what you are saying= tau ah gelap (in Bahasa)
idiot = debil (in Albanian).
Bit** = sharmuta(Arabic).
Sometimes the sound of the pronunciations can make us laugh.

StuvX Says:

May 13th, 2007, 23:47 pm

Would just like to say regarding strength training that increasing muscle mass increases the energy used during fitness training, at least i think I read that somewhere, and it has worked for me. Also the only reward you should need is your increased fitness and attractiveness.

J. Kru Says:

May 14th, 2007, 13:14 pm

Crossfit.com is a fitness program, FREE, that encompasses everything you spoke about. Blogger is a great workout log tool - check my website for my own workout blog.

jdavid60 Says:

May 14th, 2007, 17:10 pm

A great list with lots of good tips. Here is one about how to get healthier and save money… http://listafterlist.com/ListResults/tabid/57/ListID/7093/Default.aspx

Brandon Sprouse Says:

May 14th, 2007, 17:10 pm

During my workouts I always have my trusty MP3 player with me. This little tool is great if you have a hard time with always concentrating on the question: “Why am I doing this?” While working out. I get bored easily and my MP3 player is a godsend.

Motorcycle Guy Says:

May 15th, 2007, 13:19 pm

Making it a habit and starting slow are definitely good things to do.

Mirdza Says:

May 29th, 2007, 10:37 am

Wonderful tips! Exercise should be a part of everyone’s routine, for sure. I hope these tips will help get people motivated to exercise and make it a habit.

Thanks for posting!
Mirdza
Helping People Lead Healthier Lives

Rich Says:

June 5th, 2007, 11:14 am

Stretching before you exercise is important. Injuries happen when you stretch to hard or do not stretch correctly. If you are stretching and it is painful then you are stretching too much and your muscles will not loosen up.
Also I disagree with number 7. You should join a gym and get into a routine of going to the gym. I have never met anyone who can regularly keep up a routine of working out at home. About the only thing that works at home is aerobic exercise such as running or bicycling.
The most important thing is that you need to make whatever you do part of your lifestyle.

Leo Says:

June 5th, 2007, 23:45 pm

@Rich: Top athletes have trained just fine without stretching. It’s a common assumption that it’s necessary, but no studies have ever proven it beneficial (although stretching afterward is beneficial) and in fact, much of the time it’s harmful (because of the reasons you stated).

Regarding gyms, I work out regularly at home. I have friends who do so as well — my wife included.

But we agree on your last point: it’s most important to make it part of your lifestyle.

Thanks for the comment and the opposing viewpoint!

Dave Says:

June 13th, 2007, 2:08 am

I’m a little late to the conversation but I thought it might be useful to add a reference for anyone else who thinks that stretching before a workout is a must.

http://www.ncbi.nlm.nih.gov/sites/entrez?cmd=Retrieve&db=PubMed&list_uids=10593217&dopt=Abstract

If injury prevention is what you are after you are better off spending more time warming up rather than stretching. Dynamically stretching within your limits (as Mike mentioned earlier) is probably an exception as it warms up you muscles at the same time as improving your range of motion, getting your body ready for your workout.

Gina Jackson Says:

July 13th, 2007, 15:17 pm

Nice Job. I am taking the list and posting it to my site as “another’s view” and “another’s words” of motivation for my clients. I will break it up into two lists, though so the smaller bites can be truly used.

Thanks

BTW, if anyone wants help with stretching and flexibilty check out http://www.thepilatesclub.net for Classical Pilates Mat MP3 workouts.

ontguy Says:

December 5th, 2007, 22:42 pm

great tips. I have just started on the beginner program outline on this site: http://stronglifts.com/beginner-strength-training-program/

I’ve been doing it around 6 weeks, it’s about 30 minutes 3 times a week. It starts light increases slowly. If you’re interested in strength training and getting in shape, it’s worth checking out.

AH-TEC Victor Says:

February 18th, 2008, 15:31 pm

English is not my native language. I speak french. I just would like to inform you that Nordic Walking is a very strange activity. It is simple and very efficient. just try it.

Iris Says:

April 5th, 2008, 4:20 am

With the sport you should never exaggerate. Much helps not always much. But from nothing comes nothing. The golden way is in the middle.

Hendrie Says:

April 24th, 2008, 23:16 pm

point 2, Increase your but gradually. I have been decreasing my but gradually as I think that may be a little more in line with health. All kidding asside, 6 meals a day of exactly the same size with roughly a sixth of my body weight in grams of protien per meal. Total calories have to be worked out with your goals, lean body mass, activity level and exercise. Have been hearing this from a number of sources and it has worked super well. 45 pounds of fat gone in 6 months.I never have to think about how much to eat, how much I had last meal, or any of those games. Higher volume foods like rice, greens, legumes etc are much more satisfying and nutritious. A nice protien powder allows for keeping that number where necessary with out bringing alot of sugar and fat along.The best thing is that it is so simple for me not having to think, just execute.

JoeG Says:

May 2nd, 2008, 21:38 pm

Nice post - I’ve done a few of these ideas to good effect. However, the single best way I have found to exercise more since leaving college is not mentioned here:

Transport yourself by biking or walking, especially to work.

I have often purposely moved to a residence near my place of work so that this was feasible. Among the happiest few months of my life was when I commuted 12 miles each way to work - it was a boring, placeholder job, but riding a bike 24 miles a day made my life terrific.

Currently, my family owns one automobile so I bike to my office about 1.5 miles each way. Not much, but it’s way better then nothing.