The perception of exercise should be viewed differently in your mind, in order to commit to it for life. If you’re an individual that is very busy, unmotivated in the area of activity, or overwhelmed by life’s already maxed out schedule, you need to consider some alternatives to the gym and treadmill. Instead of viewing this activity as another thing to cross off the list, consider instead all the benefits that can become yours with simple adjustments to your average day.
Changing Your Mind About Exercise
You do not need a gym to get in a good exercise routine. Consider instead enjoying the beauty of changing leaves in the autumn on a walk through unexplored terrain. Get creative with the concept of activity. Play with the kids kicking a soccer ball around the back yard, rallying tennis balls with a group of friends, or be aggressive with cleaning the house, as this in itself can burn quite a few calories! I encourage you to look at life as an opportunity to discover, learn and grow. With this in mind, really identify what you want from yourself in the realm of energy, stamina, strength, and flexibility. Put together ideas and activities that you can enjoy throughout the year, and commit to yourself with short term and long-term goals. This will offer the necessary motivation to get you moving in a positive direction over the long haul. Ultimately, physical activity will benefit every part of your life, from your mind and the wellness factor of self-appreciation, to limitless energy, strength, stamina and unlimited possibilities! Your life is your canvas and exercise offers you the spectrum of color to decorate it exactly how you want, without compromise from illness, fatigue and disease.
Using a Health Club or Fitness Center
If you choose to join a club or participate in classes, a vital principle, and very effective way to burn calories and build your heart is a system of cardiovascular training called interval training. This concept uses the tried and true principle of raising and lowering the intensity of your cardiovascular output throughout a 30-60 minute session. A good way to start is on a treadmill or bicycle that has a clock and speedometer that can identify output per minute. Begin slowly and steadily, then progressively work towards a somewhat strenuous level. After a 10-minute warm-up, push your intensity up 30%-40% for only 2-5 minutes. This will be a noticeably higher intensity than simply breathing heavier. Use a simple system of 1-10 to navigate your levels of output. Number 1 will represent the easiest and most basic breathing level then level 10 will represent the absolute extreme of what you can achieve and put out in exertion. Begin your warm up with the intention of ranging from level 3-4 for the initial 5-10 minute warm-up. When you begin moving into higher intervals of exertion, aim at getting yourself to level 6-7, and if you feel more advanced, reach to levels 8-9. When the two to five minute high intensity session is over, go back to the initial moderate level of 3-4 to recover for another 5-6 minutes. Repeat this progression of high and low intensities for 30-60 minutes depending on your strength and stamina.
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Interval Training or High Intensity Interval Training
This cardiovascular training method has been used by a multitude of high caliber athletes and people like you and me for many years accomplishing dynamic results in health, strength and endurance. According to , editor with Top End Sports, “Interval training can help you improve cardiovascular fitness, increase speed, improve overall aerobic power, burn more calories, break-through a plateau, increase workout duration, reach new exercise levels, expand your workout options and increase your workout threshold,” – just to name a few. Not only will it provide health benefits and improved fitness levels but it is also a great way to avoid workout boredom; plus, Interval Training workouts often are more enjoyable, go by quickly, and results come faster.
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