Fitness Survey Why People WorkOut

61% say fitting in exercise is stress fest

So bang it out first thing in the morning. Getting up at 6 a.m. will blow initially, but deadlines, bosses and happy hours will be way less likely to derail your workout. And after about four weeks of early rising, you get used to it. Seriously!

71% say hardly ever try a new routine


Sweating but not slimming? The problem may be doing the same thing over and over. Your body adapts to a workout in about a month, says Michael Olzinski, an exercise physiologist and fitness manager for Equinox in New York City, after which you see diminishing returns instead of diminishing thighs. Every four weeks, change it up to see change.

 








58% of your push for that post-work out "I killed it" feeling


To keep crushing it, give muscles TLC, using a foam roller for 10 minutes after exercise. You'll reduce inflammation and trigger the production of new mitochondria, the power plants of your cells, a recent McMaster University study reports








45% sweat to drop pounds

Have a game day. Make them calorie-obliterating, all-out sessions, where you push yourself to the max, Olzinski says. Run at a faster clip or try a bunch of truly breathless intervals. Aim for one or two a week, then use your other workouts as recovery or prep. Go for an easy run, take a toning class or try a quick routine. Those "easy" days will give your body a breather and make you stronger so you'll be able to push harder—and sizzle more—during challenging ones.

 

22% want to sculpt muscles

Lift heavy. We're talking 10-pounders or higher. "To look toned, you've got to build muscle density, and you can't do that with wimpy weights," says Lisa Feldermann, personal-training manager at Blink Fitness in NYC. You're using the right size when your last two reps make you feel like letting out a Game of Thrones–like warrior cry. Not sure how big to go? Err on the side of tough girl. You can always switch, but you might shock yourself with your greatness.

19% move to stay healthy

Focus your focus. Ensure that you'll be hitting the gym from today until forever (and banking the better-body benefits) by thinking about why exercise is a positive part of your life—it keeps you sane, it energizes you, whatever—researchers say. That's instead of fixating on the physical payoff such as losing 10 pounds or looking hot in a clingy Hervé Léger. Valid objectives, sure, but the desire to achieve them can fade faster than a Brazilian blowout.





84% heart dumbbell 

So try this. During strength moves, hold a weight that's 4 or 5 pounds heavier than the other in one hand, Olzinski suggests. The difference throws you off balance, forcing you to recruit more ab muscles to stabilize. It also preps you to function in real life. Ever lift two equally heavy shopping bags at once? Didn't think so. Switch up the weights after each set.
And this! For crunches and bridges, Olzinski recommends squeezing a 3-pound dumbbell between your knees to downsize your inner thighs while you flatten your abs and tighten your tush.
And what about this?! Hold two light 'bells (ahem, 5-pounders) in one hand during a move, switching hands after each set. Doing this improves grip strength, making it easier to manage heavier weights as you get stronger, Olzinski says.

50% tone tummy trumps all

Take a seat: Yogi Mandy Ingber put a twist on the Chair pose to help whittle her friend Jen's waist. Stand with legs together, palms in prayer position. Bend knees until thighs are almost parallel to floor, as if sinking into a chair (Chair pose). Twist torso to right, placing left elbow outside right knee. Hold 5 counts. Return to Chair. Repeat on left side for 1 rep. Do 3 sets of 10 reps.







45% of you shake your booty on zumba

Shimmy smarter. "My grandma can Zumba, but if you dance like her, you're not going to accomplish much!" Feldermann says. "Make all movements count. Jump high, really swing your arms, and shake it like you mean it."
What's new: Zumba Fitness Core, an Xbox 360 and Nintendo Wii game that fuses jazz, Brazilian funk and African dance to "party your abs off." (Preorder now; it's out next month!)

29% prefer fast-and-sweaty boot camps

 
Get it right. "People think moving high-speed is better, but it's not if your form is jacked," says Robert Morales, owner of Krank Systems in Jersey City, New Jersey. Make sure yours is aces; ask your "drill sergeant" for cues.
What's new: Core Camp at Life Time Fitness (LifeTimeFitness.com). It's the fat-punishing, nonstop drills you love, and it's designed to declare war on pesky belly flab.

24% love riding  at the cycling studio 

Pedal like a pro. Don't slack off during recovery and transition periods. Coasting can cost you more than 50 unburned calories per class!
What's new: Cycle Clinic at David Barton Gym (DavidBartonGym.com). Learn the most efficient pedal stroke and body position for max power (and calorie) output.

 61% feel friskier when your in shape

Mentally replay a hot tryst while you work out to run faster, lift more and generally up your oomph in the gym. "Racy thoughts increase heart rate and blood flow, which can increase energy and Performance," says Linda Young, Ph.D., a psychologist in The Woodlands, Texas

70% of your set a goal to get psyched

Be creative to stick to them. Rewards are great, but penalties can be an even stronger motivator, Feldermann says. When setting goals, come up with a few punishments for missing your mark. Make a pact with a friend that the first one to blow off boot camp buys the first round on Friday night. Like hell you'll skip a session!