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Affichage des articles dont le libellé est Exercise. Afficher tous les articles
Affichage des articles dont le libellé est Exercise. Afficher tous les articles

jeudi 3 juillet 2014

5 Tips On How You Can Attain Exercise Motivation

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5 Tips On How To Motivate Yourself To Exercise
If you are reading this article, I would assume that you lack exercise motivation. I also assume that you are not exercising regularly, or may not be exercising at all. I also assume that you know the value of exercise to good health and well-being, but for whatever reason(s), you have not made exercise a part of your lifestyle.
Don't fret. It's not too late to start exercising. But, it's really up to YOU to make it happen. The tips in this article may assist you in attaining exercise motivation and convince you to make regular exercise a part of your lifestyle.
  • Figure out the main reason why you need to exercise. Do you want to be more alluring or healthy? Would you like to be able to get down and play with your grand kids, or attend their graduation and weddings? Do you want to have the health and strength to maintain your independence as long as possible in your "old age"? Do you want to fit into some of your favorite clothes again? What exactly could it be? You must have a reason.
Once you have figured it out, keep thinking about it. As the saying goes, "out of sight, out of mind", so it is with your motive to exercise. If you keep it on your mind day in and day out, you won't be able to discredit the logic behind working out. This is the best exercise motivation. If you have the motivation, and you are thinking about it all of the time, the action (exercising) will eventually come.
Exercise Motivation - You Must Love Yourself
  • Learn to appreciate and love your own body firstly. After all, the body is the temple to the soul. Once you learn to truly love yourself as you are, you will not want to do anything to harm yourself. Ponder that an unhealthy body will not be able to operate at its maximum potential or efficiency. Also, keep in mind that your emotional health is closely tied to your physical health. For example, you may be able to delay or prevent senility by exercising regularly. The same goes for depression or just being down in the dump.

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  • Find exercises that are fun to do, and whenever possible, exercise with a friend, or someone you enjoy being around. Generally, people will do what they enjoy. For example, you chose your line of work because you enjoy it. Your hobbies are most likely centered around what you enjoy. So are your weekend activities. So, why should not exercise be the same way? If exercise is going to become a part of your lifestyle, you must find an exercise program that you will enjoy doing. Doing what you enjoy will definitely increase exercise motivation.

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  • Once you have done some research on the types of exercises you will enjoy, then make a plan, write it down, and stick with it. Those who have a definite workout plan, such as a target number of weekly workouts at a specific location, tend to stick to their routines with significantly more success than people who focus only on a certain result -- such as losing 15 pounds - or merely work out whenever they feel like it, or only when it is convenient for them to do so.
You should schedule your workout time just as you would a church or company meeting. "That way, when someone asks if you're able to meet at 6, it is possible to actually say, 'Sorry, I have an appointment; how about 8 instead?'" says Sherri McMillan, owner of Northwest Personal Training in Vancouver, Washington.
Exercise Motivation - Reward Yourself


  • Lastly, reward yourself with something you really enjoy every week or two. And for God's sake, take a day off infrequently (note that I said infrequently nor frequently). I know some people who go to the gym every day, 365 days a year (I guess they do stop during the holidays). It's like a "must" regimen to them. And, to be honest, I don't think they are always having fun. They may be addicted to exercise (which is not all bad). But, we all need a break sometime from normal routines in order to refresh the body as well as the mind. Plus, taking a day or two off may give a boost to your exercise motivation so that you will look forward to getting back into it. I suppose I need to lighten up on the criticism.
The take home point is that exercise motivation can only come from you. All I did was to lay out some possible pointers that will help you motivate yourself. Remember, though, that exercise along will not produce good health unless you are eating a healthy diet. Personally, I have found out that a hard workout will make you think twice about eating unhealthy because you would not want to lose the benefits of all of the hard work and time you spent exercising.



Article Source: http://EzineArticles.com/8590890

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mardi 24 décembre 2013

7 Fun Ways To Get Fit Without Joining A Gym!

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Does the prospect of joining a gym fill you with dread? These simple tips will give you fun ways to get fit without having to!

1) Buy a mini trampoline!

Trampolining's a brilliant way to get fit and they come in sizes that you should easily be able to use indoors. Just 15 or so minutes a day bouncing on a trampoline will get you much fitter, and you can do it in the comfort of your own living room!

2) Join a team!

If you miss the team sports you enjoyed in your childhood, what's stopping you joining a team now? It's a great way to meet new people and if it's a sport you enjoy, it should be loads of fun too.

3) Take up cycling!

The feeling of freedom given by cycling regularly is hard to beat, plus you'll be inclined to visit places you'd never have even considered, and you'll get fit doing it.

4) Explore your area on foot!

Have you ever thought it'd be good to explore your town or city as a tourist? Well, what's stopping you? Pick up a guide book or book yourself onto a walking tour and start doing just that. You'll gain a new-found appreciation for the things you live nearby and you'll get fit in the process.

5) Make housework a workout!

Housework's a chore few people look forward to, but instead of letting it become a burden, change into some workout clothes, put on some upbeat music to keep you motivated and make it way to get fit by setting yourself a time limit to clean each room.

6) Get down to your local park!

There are fewer cheaper ways to get fit and have fun than by throwing a Frisbee or a ball around for a couple of hours with your mates or your partner on a sunny day. You'll get fit doing so and have a great time too.

7) Start to speed walk!

Let's face it, any walking's better than no walking at all, but if you can speed walk to your destinations you'll burn off loads more calories than if you just stroll from lance to place. Get some good footwear for walking and give it a go.

This article has given you some great ways get fitness without joining a gym, and if you act on the information in this short article, you won't look back.

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Hit the Road With Your Protein: Winter Exercise Tips

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It's cold out there-but you can't stop exercising! Sure you could grab your protein shaker and hit the gym for an indoor workout, but that can get boring, and fast. Getting outside no matter what time of year, is a great motivator. Outdoor exercise just plain feels good: breathing fresh air, cranking up your energy as you enjoy the benefits of sunlight, and decreasing tension and depression. In the summer the humidity and heat can make you feel worn out, but the cold is invigorating.

But outdoor exercise has special challenges. You can't just fill up your protein shaker, strap on your sneakers, and hit the road. You need to prepare yourself for everything that winter exercise throws in your way. Here are some important things to keep in mind when you're gearing up to enjoy all the benefits of working out in the cold.

Plan Your Path

One of the major hazards of outdoor activity is making sure you're not slipping, sliding, and hurting yourself. You need stable and safe footing in order to prevent injury, especially if you'll be working out early in the morning or after work, when it's already starting to get dark. Map out a route that takes you through streets and sidewalks that are reliably plowed and salted after every storm, and only choose a path that's well lit, so that you can keep an eye out for any black ice. Consider mapping out a repeatable loop that challenges you, but doesn't take you too far from home, so if you do stumble you're close to home and get can back quickly.

Don't Forget to Warm Up

You need to warm up before any workout, but it's especially important to warm up before you work out in the cold. Start your warm up indoors for five minutes before you head out to make sure you're ready to go.

Stay Hydrated

Your protein shaker is going to be one of your most important winter workout tools. It's just as important to stay hydrated during winter workouts as it is during the summer, even if you don't feel as dry as you would in the heat. Fill up your protein shaker with water, an energy-boosting drink, or a shot of protein to keep you going through your workout.

Avoid the Elements

Of course you can't avoid everything the winter weather has to throw at you, but the best way to stay warm and safe is to avoid roads that are open, and running by the water. If you stick to tree-lined streets or city blocks, you'll stay more protected from the worst of the wind and the snow.

Don't Forget to Cool Down

The cool down is essential when you're working out outside; if you don't cool down properly, you'll either get too chilled or get overwhelmed by the heat once you're back indoors. Slow down while you're still outside to start bringing down the heat, but do your stretching inside with your gear still on.

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lundi 23 décembre 2013

Fitness Master Class : Exercices abdos

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Some Startling Revelations About Exercise, Fitness and Health

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I watched a television program the other night about fitness: the program was actually about the latest research into health and fitness.
It centred mainly on research that was being done at the University of Nottingham in the UK.
It had come to some startling revelations about exercise.
The first was that if you don't exercise the fat levels and cholesterol builds up in your blood stream often to an alarming level. So a sedentary life style was not to be recommended. Any movement was highly beneficial: even standing was to be much preferred to sitting down and standing with a bit of movement had many benefits. The main benefit was that the fat levels and cholesterol levels in the blood dramatically decreased having major health benefits. So any kind of exercise was preferable to none.
So the next question was how much exercise do we really need?
It turns out we don't need that much: the body has a kind of switch that triggers with a relatively low level of exercise. This switch, once triggered, imparts many benefits to the body such as reducing fat levels and cholesterol and even influences aerobic fitness.
Now, it turns out that this low level of exercise is 20 seconds three times on an exercise day; and the exercise days are just three times in a week. So what you do is go as hard as you can on an exercise bike for twenty seconds: this flicks the switch in the body; then you rest for a minute or two and again go as hard as you can for twenty seconds. The rest would then be repeated followed by a third time of going as hard as you could on the exercise bike. In effect, all you are doing with the three energetic exercise bursts is ensuring you have really flicked the body's switch.
Now at the end of week one you would have done three exercise sessions with a total of 3 minutes actual exercise. So for the month, you would do 12 minutes of actual exercise.
I mentioned that this exercise program is apparently enough to influence the body's aerobic fitness: this apparently is dependent on your genes. The researchers at the University of Nottingham look for 11 tell tale genes and according to what they find, they can predict the amount of influence the exercises will have on aerobic fitness. They use a standard measure of VO2 max to measure aerobic fitness (VO2max is expressed either as an absolute rate in litres of oxygen per minute (l/min) or as a relative rate in millilitres of oxygen per kilogram of bodyweight per minute (ml/kg/min): the latter expression is often used to compare the performance of endurance sports athletes.
So there you have it: don't get a job sitting around all day; try and stand up at work; and if you can't get to the gym, do a twenty second burst of aerobic exercise.

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