Tag Archives: Fitness

4 Simple Steps to Start the Exercise Habit

Simple Steps to Start the Exercise Habit

I have to admit that I have my ups and downs with the exercise habit


So I know that it’s not the easiest habit for most people, and most people’s experiences consist of starting and stopping and starting again. Which is fine — don’t beat yourself up about it. The important thing is starting again.

 

Today I thought I’d visit the topic for those who have trouble.

 

The Main Problems

So why do most people have trouble making exercise a regular habit? Well, there are probably a number of factors, but here are the main ones as I see it:

Too difficult. People set out with a lot of ambition and enthusiasm, and start out with a big goal. “I’m going to go to the gym for an hour a day!” or “I’m going to run 30 minutes every day!” The problem is that the goal is too difficult to sustain for very long. You can do it for a few days, but you soon run out of energy, and it becomes a drag to do it.

Too many goals. Often we set out to do too much. We want to run, and lift weights, and eat healthy, and quit sweets, and stop drinking soda. Well, those are multiple goals, and you cannot focus on the exercise habit if you’re trying to do all the others at the same time. Or we might start with one goal, but then get caught up in another goal (to stop procrastinating, for example), and lose our focus on the first one.

Not enough motivation. It’s not a lack of discipline, it’s a lack of motivation. The most powerful motivators, in my experience, are logging your habit and public pressure. There are many others that help as well.

The 4 Simple Steps

So how do we solve those problems? Keep it simple. Here are the 4 simple steps to start the exercise habit (and keep it going). I should note that you can use these 4 steps to start any habit.

1. Set one easy, specific, measurable goal. There are several keys to setting this crucial goal:

Written: Write this down. Post it up. If you don’t write it down, it’s not important.

Easy: Don’t — DO NOT — set a difficult goal. Set one that is super, super easy. Five minutes of exercise a day. You can do that. Work your way to 10 minutes after a month. Then go to 15 after 2 months. You can see what I mean: make it easy to start with, so you can build your habit, then gradually increase.

Specific: By specific, I mean what activity are you going to do, at what time of day, and where? Don’t just say “exercise” or “I’m going to walk”. You have to set a time and place. Make it an appointment you can’t miss.

Trigger: I recommend that you have a “trigger” right before you do your habit. For example, you might always brush your teeth right after you shower. The shower is the trigger for brushing your teeth, and because of that, you never forget to brush your teeth. Well, what will you do right before you exercise? Is it right after you wake up? Right after your coffee? Right when you get home? As soon as you take off for lunch? A trigger that you do every single day is important.

Measurable: By measurable, I mean that you should be able to say, definitely, whether you hit or miss your goal today. Examples: run for 10 minutes. Walk 1/2 a mile. Do 3 sets of 5 pushups. Each of those has a number that you can shoot for.

One goal: Stick to this one goal for at least a month. Two months if you can bear it. Don’t start up a second goal during that 30-day period. If you do, you are scrapping this goal.

2. Log it daily. This is the key habit. If you can log your workout, you will start to see your progress, and it will motivate you to keep going. And you have to make it a habit to log it right away. Don’t put it off, and say you’ll do it before you go to bed. As soon as you’re done working out, log it. No exceptions. And don’t make the log complicated — that will only make you resist doing the log. Just the date, time, and what you did.

3. Report to others. I think this is key. You can do it on your blog, on an online forum, with your spouse, or friends or family, or a workout partner, or a coach, or a group, or a class. However you set it up, make it part of the process that you have to report your daily workout to other people. It could be using an online log, or on a forum, or through email, or the phone, or just by telling your co-workers what you did this morning. But be sure that they know your goal, and that you are going to report to them, and be sure that they are expecting it every day.

4. Add motivation as needed. The first three steps might be enough for you to get the habit going. But if not, don’t just give up. If you miss two consecutive workouts, you need to look at why, and add a new motivation. Rewards, more public pressure, inspiration, whatever it takes. Read this article for more on this. You can add one additional motivator, and then see if it works. If you miss two more consecutive workouts at any time, add another motivator. And so on, until the exercise habit sticks.

Regards

Hi Instructor

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Warm Up Routine Close Out

Health Fitness

In our previous article we have told you some good warm up exercises covering almost all major body parts using frequently.

if you don’t remember which warm up exercise to do, a bit trick is after performing stretches and cardio routine start a small set of your major workout routine as warmup

for example if you perform 100 reps of situps as your major workout your warmup is to be of 20 reps of situp. warm up is basically preparing your body for what to come so it is less damaged.

Regards,

Hi Instructor

Pre-Workout Warm Up Exercises 11: Step Up and Step Down

 step up step down

This is one of easiest warm up exercise, which you can perform in gym or in home if you plan your workout there.

Take a wooden block of 1 ½ – 2 foot. Stand straight, with your chest forward. Take a step on block with your right foot. Then step down with same foot. Repeat it 10 times. Now repeat procedure with left foot. By taking each steps also move your hands and arm as you move them in march parade, this would warm up your shoulder muscles. If moving your arms are difficult, then place them on your hips.  If you don’t have a wooden block you can perform this workout on stairs. This exercise covers your thigh, glutes and hip muscles.

You can increase intensity of this exercise by increasing wooden block size or taking two stairs at times.

Regards,

Hi Fitness Instructor

Pre-WorkOut Warm Up Exercise 8: Squats Jump

SQUATS

Squat jumps are a great way to add intensity to your workouts and really raise the heart rate. This is an advanced exercise that is high impact, so protect your joints by landing with soft knees. If the impact is too much, you can do the move without jumping. If you’ve never tried this move, take your time and ease into it with small jumps. If you feel discomfort or pain, avoid this exercise.

  1. Begin with feet about hip-distance apart.
  2. Squat as low as you can, keeping the knees behind the toes.
  3. Jump up as high as you can, taking the arms overhead.
  4. Land with soft knees back into your squat and repeat for 30-60 seconds.

Regards,

Hi Fitness Instructor

Pre-WorkOut Warm Up Exercise 7: Jogging With High Knees

high knees

Jogging in place is great, but if you want to add intensity and want to warmupfastly, try lifting the knees high as you run. Your heart rate will thank you.

  1. While jogging in place, lift the knees high each time you jog.
  2. Try lifting the knees to hip level if you can, keeping the core tight to protect the back.
  3. To make it even harder, hold the hands straight at hip level and try to touch your knees to your hands each time you jog. Bring the knees up towards the hands, rather than bringing the hands down to the knees.

Regards,

Hi Fitness Instructor

Pre-Work Out Warm Up Exercise 6: Burpees

burpees

Like most kids, you probably HATED Burpees. I know I did. Why? Because they were HARD!! They made you breathe hard, your legs would burn, your shoulders and chest would ache … and you’d be pouring sweat when you were done. But, like most other things in P.E. class, especially the things we didn’t like doing, Burpees are good for you.

After all these years, I still do Burpees. Doing just a few serves as a great warm-up, and this tough exercise is so memorable because it works the entire body and gets the heart rate up in a very short period of time. The move is simple, but very challenging on the heart, lungs and the body.

After Stretching and doing your regular jumping jacks and other warm up exercises than move to burpees as it is high intensity warm up exercise. It involves several steps as follows;

  1. Stand with feet about hip-width apart and squat to the floor, placing your hands on the floor in front of you.
  2. In an explosive movement, jump the feet out behind you so that you’re in a pushup position, on the hands and toes with the body in a straight line. (For more intensity after you’re in pushup position you can dip for pushups )
  3. Immediately jump the feet back to start, stand up and repeat for 10 reps or for 30-60 seconds. (For more intensity after standing up you can jump straight, do this if you can balance yourself)

When using burpees as warm up exercise don’t do more than 10 reps as it would tire you for your main workout routine.

Regards,

Hi Fitness Instructor

Pre Work Out Warm Up Exercise 5: Elliptical Trainer

Workout Elliptical

The elliptical machine provides a no-fuss, low-impact way to increase your core body temperature and lubricate your joints, and if you’re going to hit the cardio equipment anyway, an elliptical trainer is probably a convenient way to break a sweat. (Pair this activity with a few different dynamic exercises, such as walking lunges, pushups with arm rotations and body-weight squats, to incorporate a more complete range of motion.)

 Make sure the elliptical machine is on its easiest settings and start moving slowly, building your pace for five to 10 minutes or until you start to sweat. If you’re fit, you may want to increase the resistance level or incline after a minute or two. Once you feel warm, move on to the rest of your workout. If you’ve never used an elliptical trainer before, get some tips from a staffer to make sure you use proper form.

Regards,

Hi Fitness Club

Pre Work-Out Warmup Exercise 3: Lunges

 forward lunge

It’s hard to think of one exercise that provides more benefits to distance runners or workout routine involving lower body than the lunge. It strengthens key running muscles, such as your glutes, while stretching others, such as your hip flexors. It can help naturally lengthen your stride and improve your single-leg balance.

Forward Lunge:

To perform the forward lunge, start with a straight standing position. Then step forwarddynamic forward lunge into the lunge form with the right foot and contract your left glute muscle. Return to starting position. Then perform this exercise by stepping forward with your left glute and contract your right glut muscle. Make sure you maintain the posture throughout the exercise, and contract the back glute muscle while stretching, don’t let the front knee slide past the foot, and don’t let the back foot touch the ground when you are stepping for next lunge, and keep your chest up and back straight.

Take five steps with each legs and increase gradually day by day increasing its intensity.

Regards,

Hi Fitness Instructor

Pre Workout Warmup Exercise 2: Jumping Jacks

Jumping jacks are an exercise to use primarily for Jumping Jackswarming up before a fitness activity.

After stretching out, nothing gets your entire body warmed up like a set of jumping jacks. Before sports, complete a five-minute set of jumping jacks to get your body going. Not only do you engage most of your muscles during this exercise, but you also increase the volume of blood and oxygen that is moved throughout your body.Jumping jacks are fairly easy to do.

All you have to do is stand tall in a safe area that is conducive for doing exercises. Engage your core while standing with your arms beside you and feet together. Begin by bending your knees slightly and jump out to the sides with each foot while thrusting your arms over your head simultaneously. Quickly, jump back into place and repeat the exercise. Continue repeating jumping in and out until you’ve reached your goal. Intensify by accelerating your speed.

The Move: Jumping Jacks

Besides being a great warm-up exercise, jumping jacks are an excellent form of aerobic exercise and they can help to condition and tone your body. Work out for 20 minutes or more a day with jumping jacks and find you have more stamina, endurance and are in better overall shape. You can also get your heart rate up significantly and expand your lungs while doing jumping jacks. Completing 20 minutes of jumping jacks produces similar results as jogging for 20 minutes.

Regards,

Hi Fitness Instructor

Why Pre-Workout Warm Up are Important

Why Pre-Workout Warm Up are Important

It happens to the best of us

We rush into a group-fitness class 10 minutes late and jump in at full speed. Or we launch into a quick run over our lunch hour, not wanting to waste a moment of precious time. Whenever we’re pressed, we tend to skip the warm-up, figuring that the main workout is what really counts. But nothing could be further from the truth.  Not only is warming up essential to preventing injury, she notes, but it makes you faster, fitter and stronger over time. In other words, the warm-up is not a prologue to fitness — it’s Part 1 of the main act.

Warming up will make your workout feel easier than if you were just hopping off the couch and going for it.

For maximum protection, it’s important to warm up before stretching. I know this sounds odd and you probably think I’m saying that you need to stretch before your workout, but also workout before you stretch. Let me clear this up. The warm-up should be non-strenuous movements that you can perform easily without any risk of trauma. The goal of the warm up is to actually warm up your muscles by circulating blood throughout your body with simple movements.

When your muscles are warmed up, they become like elastic and are flexible. Imagine your muscles as chewing gum. Initially out of the package, the gum is stiff and brittle and if you try to bend it, the gum will snap in half. If you want to blow a bubble, you will need to warm up your gum by chewing it. A good way to think of warm-ups and stretching is to think about it as a quick insurance policy for your workout. If you prepare properly and still become injured, odds are that you would have been hurt much more seriously if you had neglected to warm up and stretch before your workout.

A Proper Worm-Up:-   
  • Increases muscle core temperature, thus decreasing work required for muscle contraction and making movement feel easier.
  • Allows higher maximum cardiac output and oxygen consumption. (Translation: It increases your endurance and speed.)
  • Causes blood vessels to dilate, which aids the transportation of oxygen and nutrients to the working muscles (so you can run faster and jump higher).
  • Increases your range of motion by heating the synovial (lubricating) fluid in your joints,improving flexibility.
  • Warms you up mentally, increasing motivation and focus.

There is no hard evidence prescribing precisely how much warm-up is needed before a workout or a race. Most recommendations are in the 10- to 20-minute range, though some people need less or more time. “Depending on your fitness level and the particular movements you are performing, the warm-up may feel like a workout in itself,”

A rule of thumb: The higher your fitness level, the longer you probably need to warm up. (The fitter you are, the longer it takes to get your heart rate up and the more muscle mass you have to get warm.) At a bare minimum, though, for even the shortest workouts, you should allow for a five-minute warm-up.

Good warm-up exercises are easy to perform. Simple range of motion exercises is fine. Just focus on getting your blood flowing to your muscles. Swing your arms, walk in place while remembering to lift your knees high, and occasionally throw in a couple jumping jacks. Now, follow your warm-up with some simple stretches making sure to get all your joints nice and loose.

~ Our further session would consist on difference pre work out warmup exercises—don’t miss it ~

Regards,

Hi Fitness Insturctor