The benefits of web workouts
Fitness experts these days generally agree that ''integrative exercise'' is the answer to our couch potato lifestyles. An activity such as stair-climbing or running for the bus, they say, gets the heart rate going for five or 10 minutes, several times a day, without the bore of a gym.
Of course, it's not easy to integrate exercise into your day if you are lazy and desk-bound. But thanks to the internet it is now at least theoretically possible to achieve a gym bunny body without even changing out of your pyjamas. The internet is packed with creative, instant and varied workouts that are often available for free. Just start typing and watch the pounds drop off.
"These days people are used to finding what they need online," says Joanna Hall, fitness expert and founder of an online walking club (not, in fact, a contradiction in terms). But it can be hard to know what you need when faced with the sheer magnitude of online choice.
One click of your mouse can beam you straight into a Pilates, aerobics, dance or yoga class. You can devise your own strength training programme, target particularly slack body parts and even learn to hula-hoop. Best of all, you can find a like-minded community to support your efforts. There is so much choice that you could spend the entire day sitting on your flaccid glutes just surfing the websites.
Quality, however, can be harder to find. Many sites try to lure you with taster sessions to buy fitness DVDs or shell out a steep joining fee in order to access further workouts. Sometimes picture or sound quality can be poor. You may have to ignore irritating pop up adverts and there is the infuriating tendency of some computers to suddenly pause mid session, then return to the beginning of the video when you start clicking the mouse.
Once you track down a site, there are real advantages. "Online programmes allow you to fit your sessions around your other commitments," says Hall.
"They can be a very effective, achievable and sustainable way to exercise." You can use them any time of the day or night, in an office, hotel room or at home.
You may be able to customise your fitness programme, get dietary tips, weight loss tracking or daily motivational emails. You do not have to show up at a studio on time, wear embarrassing Lycra, or deal with fit people.
The trouble is that you do also have to exercise a certain amount of self-motivation. After all, you may not have shelled out a bean and nobody cares if you log on (or off). There's also the danger that colleagues, children, your spouse, housemates or the cleaner could come in and laugh at you at any time. And there is a risk of injury if you fail to follow the more complex instructions (though this issue arises with exercise DVDs and poorly taught classes too).
Still, if you want a cheap, possibly funny and definitely varied way to stave off the muffin top, then sit back and surf.
FIVE TO TRY:
* www.walkactive.co.uk is an online walking club where you tailor your own programme, find walking buddies and more. Costs £65 per month.
* www.sparkpeople.com was founded by eBay millionaire Chris Downie. You can create a customised diet and fitness plan in a bolstering online community – all free.
* www.ultimatepilatesworkouts.com offers free, perky, introductory Pilates workouts.
* www.yogatoday.com offers a free daily workout session from a huge archive, but could be a stretch for beginners.
* www.fitnessmag.com helps you build your own strength, cardio and toning workouts for free (quite hard-core – some start with "You'll need a set of dumbbells for this").
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