Tag Archives: Physical 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

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

ARE YOU FIT?

 Are You Fit

Physical fitness refers to one’s overall measure of physical, bodily health; it is typically made up of things such as cardiovascular endurance and body composition, as well as overall muscular strength and stamina.

Just because you are active doesn’t mean you’re fit.  People who appearskinny  aren’t necessarily healthy either. Physical fitness is the ability to function effectively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise.

Overall physical fitness is said to consist of five different elements:physical fitness

1.  Cardiorespiratory (CR) endurance – the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.

2.  Muscular strength – the greatest amount of force a muscle or muscle group can exert in a single effort.

3.  Muscular endurance – the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.

4.  Flexibility – the ability to move the joints or any group of joints through an entire, normal range of motion.

5.  Body composition – the percentage of body fat a person has in comparison to his or her total body mass.

This is the reason why diet & exercise is so important. It helps improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training.

The Deal with Exercise

You have to adhere to the basic exercise principles in order to develop an effective program. The same principles of exercise apply to everybody–elite athletes to the weekend jogger.

Here are the basics when setting up your fitness program:

Regularity

Working out once a week isn’t going to cut it folks. Exercising often in several of the fitness components each week is best. For example, cardio 3-5 days, strength training 2-3 days and round it out with some stretching 1-2 days per week (yoga, etc). Regularity is also important in resting, sleeping, and following a sensible diet.

Progression

The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. For example, if you have maxed out a particular rep range for a specific amount of weight–pick up heavier weights. If you have been jogging on the treadmill for 20 minutes for the last few weeks, add some more time to each session.

Balance

To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.

Variety

Mix things up. Providing a variety of activities reduces boredom and increases motivation and results. For example, use different machines or switch out to free weights.

Specificity

Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.

Recovery

A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.

Overload

Stop making things too easy. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.fitness

Regards,

Hi Fitness Instructor

Health is Wealth – INTRO

Health is Wealth

The popular saying “health is wealth” gives a large meaning to our life as health is considered the most valuable and precious for every individual. Good health means not only a state of absence of disease in the body but a complete physical, mental, social as well as spiritual well being of an individual.

Today competition in each field is so intense that nobody can escape from the hectic schedule of life. Earlier, a few decades ago, people used to work differently, enjoying the different color of life. But it is noticed now that people are working under stressful condition and without satisfaction, which is detrimental to their physical fitness. As a result they are suffering from many diseases.

Physical fitness is very necessary for a healthy and tension free life. Physical fitness includes diet, exercise and sleep. These three basic things have their own importance in each individual’s life and everyone should be sensible with regard to these for a healthy life.

Diet is the kind of food that we take. As our life depends upon it we must know, how much to eat and when to eat. Therefore, one should “eat to live and not live to eat”. Whatever is pleasing to your eyes, whatever is pleasing to your tongue and whatever you feel pleased after eating may be taken as long as your digestion, body weight, strength and activities are normal. Diet should be simple and light rather than heavy, but it should be always rich and pretentious. Fruit must be supplemented with the meals

Those who take fruit and fresh vegetables in diet enjoy the longevity of life, good health, agility in activity, spirituality of mind and humanity of outlook. a diet rich in fruits and fresh vegetables lowers the incidence of disease such as cancer, diabetes, cataract, heart attack etc. Fast food and soft drinks should be strictly avoided although every individual has his own requirements.Healthy Eating

Some important tips of good Eating habits are ;

(1) Make breakfast the largest and dinner the lightest meal of the day,

(2) Be a nibbler not a gourmet,

(3) Eat your salad before your eat the meal,

(4) Don’t starve yourself and overeat subsequently,

(5) Fast food and canned food are costly both for your pocket and your heart,

(6) Yellow orange and green vegetables and fruits add life to your heart and

(7) As age advances eat less and exercise more.

Activities requiring physical effort is called Exercise. Exercise is generally of two types, light and heavy. Exercises are done by turning, bending and stretching the body keeping in mind the structure of the body. An ideal exercise is the one which facilitates the movement of each and every part of the body. Walking, running, cycling, playing, swimming, gardening, skipping, weight-lifting and yoga are some common forms of exercise which keep someone fit. But going to gym for exercise is a fashion now.

Basic Metabolic Rate increases if a person exercises. As a result the absorption of digested food increases. Exercising also burns the excess fat in the body and improves the functioning of vital organs. Regular exercise reduces the excessive body weight as well as the danger of high blood pressure due to obesity. Deposition of syrup lipids in blood because of extra fat can also be reduced by doing regular exercise. It makes the heart more active and reduces the incidence of coronary heart disease. Regular exercise also tones the muscles and removes the wrinkles on a person’s face. Exercise is essential for both obese as well as weak people because it results in the loss of calories ultimately reducing the weight in case of obese and results in the weight gain in case of weak by increasing the appetite by stimulating the digestive system.

Yoga and meditation increase energy, give freshness and infuse new confidence in a person.

Sleep is the physical and mental state during which nervous system undergoes an active reorganization rather than real inhibition. The requirement of sleep varies from one age group to another. Every part of the body relaxes during sleep but organs like heart, kidney, lungs and the gastrointestinal tract (GIT) remain active. In children the requirement of sleep is high, around 12-14 hours and the normal adult requires 7-8 hours of sound sleep daily. However adults nowadays are sleeping less because of busy schedules, night shifts and late night parties.

Physical well-being wholly depends upon a sound brain as all activities of our body are controlled by the mind. Any disturbance in the mind will disturb the body giving rise to various abnormalities. So a sound sleep is must for a healthy person.Health is every thing

 Some useful tips for it are –

(1) Before going to bed get rid of your stress by meditation,

2) Don’t’ sleep during the day,

(3) Perform physical and mental work to get some sleep,

(4) Do your exercise regularly,

(5) Drink warm milk and avoid spice food before going to bed.

The quality and not the quantity of sleep is important, although 8 hours sleep is necessity for sound health.

Thus, balanced diet, regular exercise and sound sleep are the prerequisites for sound physical fitness and physical fitness is the key to a productive and successful life.

Regards

Hi Fitness Instructor

Its All About Fitness – Hi Fitness Club

Hi Fitness Club

A fitness Centre is a place where people come to work out. It provides several types of exercise equipment for the purpose of physical exercise. Fitness centers are usually patronized by both sexes.

But there are also exclusive centers for either sex. Many fitness centers choose to have a gents-only workout area. Fitness centers offer a collective and often entertaining and informal form of working out as opposed to a typical gym. For instance they may offer classes in Yoga, Pilates, Tai chi, Dance exercises, etc.

Fitness centers usually have a main workout area, which houses equipment like free weights like dumbbells and barbells and exercise machines. This area may have mirrors so that patrons can check and maintain correct posture during their workout.

For cardiovascular exercises, there will be a Cardio area. This will have many types of cardiovascular training-related equipment like rowing machines, stationary exercise bikes, elliptical trainers and treadmills. These areas may also include a number of audio- visual displays (either integrated into the equipment, or placed on walls around the area itself) in order to keep exercisers entertained.

Newer fitness centers often offer group exercise classes. These are run throughout the week by qualified fitness instructors. There may be classes based on aerobics, cycling (spin cycle), boxing, high intensity, yoga, Pilates and muscle training. Those with swimming pools often offer aqua aerobics classes. Many fitness centers offer the services of personal trainers. Members can avail their services for a fee.

Personal Trainers provide a customized fitness routine, which may include a nutrition plan, to help members achieve their goals. They can also monitor and train with members. Facilities like sauna, steam shower, or wellness areas could be available as well. Fitness centers generally charge a fee to allow visitors to use the equipment, courses, and other provided services.

Fitness centers have become indispensable for the new age man or woman who is very conscious about health and the need for staying fit.

As one has to shell out a hefty fee and spare time from our busy schedule to enroll in these centers,

HI FITNESS CLUB provide free, exclusive and for ladies only fitness tips to maintain your physical well being, body toning, weight loss programs and  yoga sessions.

Regards

Hi Fitness Instructor