Working out should be something that you look forward to, not something boring you feel obligated to do.
So why spend hours at the gym when you can take a cue from your childhood and simply play—team sports, that is. Swap one of your gym days for one of the four sports below.
We’ve noted the benefits of each and the major muscle groups targeted to show you how these sports can transform your body.Volleyball
This sport is a full-body workout that engages your core, upper body and lower body. “You’re constantly moving and it really works out your core because you need a strong core to block the net and jump high to spike the ball,” said Karli Osburn, an avid volleyball player. Volleyball also improves hand-eye coordination, which also makes it a great workout for your brain too.
Targets: core, legs (hamstrings, quadriceps), glutes, arms (biceps, triceps)
Soccer
Soccer is an intense sport. In a 90 minute game, players run up to seven miles. Running up and down the field at a fast pace keeps your heart rate steady, making it a good cardio workout. It builds up endurance, strengthens leg muscles and improves foot-eye coordination.
Targets: arms (biceps, triceps, shoulders), core (abs, back), legs (quadriceps, hamstrings, calves)
Basketball
Basketball helps build muscular endurance, stamina and strength. The dynamic sport also “develops speed, hand-eye coordination and cardiovascular exercise,” according to LIVESTRONG.com. Moving up and down the court works your lower body, while shooting, defending and passing engage your upper body.
Targets: legs (quadriceps, hamstrings, calves), glutes, arms (biceps, triceps, deltoids, forearms, shoulders), core (abs, hips, lower back)
Tennis
Tennis is a mental sport as much as it is a physical one, making it the ultimate workout. It requires mental agility, including strategy planning and quick thinking. Each time the ball comes whizzing toward you, your body has to react and respond quickly to return the ball. Swinging the racket works your arms, while running for the ball fires up your leg muscles. Playing tennis takes on the structure of interval training. Running for the ball increases your heart rate, and then it recovers to a slower pace during the 20 to 30 seconds between points. Also, explosive movements—like racing toward the ball or quickly changing directions—strengthen your fast twitch muscles that are essential for anaerobic activity.
Targets: arms (biceps, triceps, shoulders, forearms), legs (quadriceps, hamstrings, calves), core (abs, lower back muscles)
Team sports involve all the elements of traditional exercise—balance, flexibility, agility and strength training. The whole point of exercising is to get moving because our bodies were not designed to be idle. We have muscles and joints that work together to allow us to walk, run, jump, lift and more. Join an intramural sports team solo or form a team with friends. Check out your college gym and local YMCA for intramural opportunities. Even if you’re not a natural athlete, just focus on having fun, enjoying the fresh air and spending time with your friends.
(Feature Photo via We Heart It)