5 Ways to Make Exercise Less Boring for Middle-Aged Men
If you’ve been exercising for years or decades, chances are that your routine isn’t the most interesting part of your day. Not to worry! Use these 5 tips to spice up your workout and make it less of a drawl affair.
#1 Take It Outside
While the sweat smell, fluorescent lights, and crowded spaces of your local gym can be interesting, what may be MORE interesting is training outdoors with fresh air, sunlight, and a wide open space afforded by your local park. The United States government recommends that adults get at least 200 to 2,000 IUs per day of vitamin D, and 10 minutes in the midday sun will give you about 10,000 (depending on your skin color, time of year, and location).
Beyond that, you’ll be able to switch up your training environment as much as you want. What you’ll eventually find is an ideal training spot that provides the motivation and tools you need to enhance your training.
#2 Get a Workout Buddy
If you’re bored with your current workout routine, or the one that you pulled off the internet, you can easily enhance it by adding in a workout buddy. In addition to giving you the motivation to show up in the first place (it’s not cool to leave your buddy hanging for your 5AM workout session), having a workout buddy gives you the support to lift heavier weights; just make sure that you both know how to spot each other before going too crazy. Rather than limiting your next bench press to the amount that you KNOW you can lift, you can push your limit if you have someone there to pick up the slack.
Nothing makes a workout more interesting than lifting something heavier than anything you’ve lifted before.
#3 Add Some Firepower
Find the will and determination to hit the gym every day can be tough. Between the stresses of work and personal relationships, having the energy to hit the gym can be tough. When you start to frown at the THOUGHT of exercising today, you may need an outside influence to hit the weights.
In this case, coffee or a pre-workout supplement can give you the edge you need to make it. The effects of coffee on workouts have been widely studied. According to a study conducted by the International Journal of Sport Nutrition and Exercise Metabolism, athletes who took caffeine prior to training burned about 15 percent more calories than the placebo. Other studies have shown improved circulation, pain reduction, enhanced endurance, and improved muscle retention.
#4 Work on Your Playlist
According to a study sponsored by the American Council on Exercise (ACE), listening to music does three specific things to your workout: it enhances workout tempo, increases your motivation to move, and distracts you from the pain of the training. Just make sure to following their guideline for beats per minute (BPM) in relation to the exercise you’re doing:
- Power Walking: 137-139 bpm
- Running 147-169 bpm
- Cycling: 135-170 bpm
#5 Try New Workout Equipment/Techniques
I’ve spoken to people who have been using the same exercises and training techniques for DECADES. This isn’t necessarily a bad thing, but it’s the same people complaining about their lack of results sometimes. If you want to make your workouts more interesting and increase your chances of long term progression, it may be time to try something new.
If you’ve been limiting your workouts to treadmills, try hitting some free weights like barbells and dumbbells. If those are old news to you, why not try something like kettlebell training? If the entire idea of the gym bothers you, why not try rock climbing, mountain biking, boxing, or hiking? There are so many different ways to get active today that there is no reason to be bored with your workout session. Pick a new one and try it today!