Benefits Of Exercise
When exercise is part of your daily routine, it is easy to lose focus and become overwhelmed. How do you know when it’s time to move it? What are the benefits of working out? You don’t want to miss your workouts! So here I share some tips and tools for getting fit without leaving home or going out for a run. It helps me to maintain my schedule and stay in shape while still enjoying myself.
1) Set realistic expectations
If you're hitting the gym a few times a week, then expect to see a certain amount of physical improvement each time. Some men feel that strength training will increase muscle mass and improve their endurance. If not for sports like football or basketball, then a little weight will only make them look bulky. Don’t let it get to your head. Instead, start with small things and gradually gain muscle and endurance as your strength continues to grow.
2) Increase the interval of your sessions
It will take time to build muscles, but in time you’ll notice how strong you can feel. When there are fewer seconds between exercise sessions, your body doesn’t have much time to recover so you find yourself burning more energy than during the last exercise. For this reason, I suggest increasing your intensity so you don’t have just one session where you simply hit the treadmill faster, you’re doing different exercises.
3) Get moving every day
You can start somewhere simple like running down the stairs after you come home from work or playing a videogame, but I would recommend making it an actual activity. I’ve found that I go to the gym three times a week to stay in shape. To be honest, I’m guilty of doing other types of fitness activities, such as playing video games or watching TV. But once I get the chance, I grab a workout for 30 minutes and find it fun and satisfying. A gym is a great place for self-reflection, so it can help boost confidence and motivate you to keep going — even if you’re struggling to complete a particular exercise.
4) Keep up with any new activities while you’re also exercising
I like to try cycling, playing soccer, and doing yard work as well. And if you’re feeling particularly stuck, you can always use a bike to do a circuit workout at home, which will help with the fatigue and strain. We all need mental space, so get into something creative. This might include learning a musical instrument, baking cookies, or practicing your foreign language. Or maybe it’s just reading a book or two while you’re getting ready for bed. In any case, make sure you’re not distracted by the outside world. Even if you just want to work up the mental energy, just give your brain a short break. Just put the book aside and close your eyes.
5) Drink water regularly
I’ve noticed that most people think about hydration when they’re trying to lose weight, but hydrate yourself to stay energized. Water hydrates your body, and it contains electrolytes that are essential to keeping you hydrated throughout the day. Hydrating early in the morning before you come home from work or after you eat dinner is especially good for replenishing your batteries after a long day. Not only does drinking enough water benefit physical health but it helps you feel better. I use a bottle to carry water around in my bag. That way I have plenty of liquid available when I’m out and about. Also, I drink lots of water before and right after exercise so I’m not dehydrated.
6) Plan what you do between workouts
If you’re training for a marathon or anything like that, don’t just make an effort to get more miles on. Go slow and steady. Take it slow and steady just like you would when taking your jog, don’t sprint too quickly. Give yourself a couple of days to get into your stride and don’t go too fast! Have a plan but don't be afraid to change the pace to suit you.
7) Avoid the temptation of changing things up
If you’re not used to your routine, then try adding a mix-up. Try running along a different path on your first day of resistance training instead of your usual route. Or go for a run over a lake, rather than the same old trail because it’s more challenging. Make sure you stick with your routine and don’t deviate from your main goal so you don’t end up being bored. Don’t focus on your speed, it’s more important that you finish your set properly. As long as you’re focused on completing your set, you won’t have any distractions. Remember to listen to your coach, as he or she will help you reach your goals.
8) Motivate yourself by working with someone else
Working out with another person motivates me to push harder. Whether it's a friend, someone who likes sports, or anything at all, you can all find a way to work out together. There’s a sense of community and togetherness — you can bring your cheer and excitement into the group.
9) Find a personal trainer
For example, I love going to our local Running Club at the University of North Carolina on campus. They offer classes like CrossFit that allow you to train virtually, learn about effective movement techniques, and improve your coordination. Plus, some members will sign you up to join their race team or club which includes a sponsored entry fee. My favorite thing to learn is basic fitness, but at least there’s something for everyone.
10) Keep an accountability journal
I use this journal as both a productivity tool and an accountability app. While it’s great to look back at your progress over the past weeks, it can also serve as a great reminder to take notes. Every time you check it, you’ll see how far you’ve come, or how far you’re to go. Once you realize where you want to be, write it all down and show your coach what steps you need to take.
11) Schedule a recovery day
For anyone that lives on a busy schedule, then no one will ever forget that extra hour or minute. Especially after a night of intense cardio. Recovery takes practice and repetition. I recommend using a foam rolling mat on top of a table or chair, so you can slowly stretch out to cool down to reduce the stress on your leg muscles, legs, and back. Do this for 10-15 minutes every time you go to the gym.
12) Use a low-impact cardio machine
I recently found a Peloton stationary bike online and I’ve been putting on some very minor weights for 15-20 minutes a few times a week because that’s often what I like to do. I can do heavy resistance workouts much quicker if I’m able to do those moves on a low-impact machine. I can easily do a lot of things (especially when I’m in sweat and trying to get some oxygen through my skin), and I’ll be amazed by the results.
13) Start slow
Sometimes all we need is just a little bit of discipline. Sometimes that comes easier than others, but if you’re serious about working out, then you’ll eventually master the ability to complete complex exercises like jumping jacks, squats, and lunges. Now that we have these specific movements, it makes perfect sense that I should add some variations to my routine. For instance, I have developed a special type of squat by holding the dumbbells up high and bending backward, pulling the feet closer to the ground, and pushing back up against my hands. It looks complicated and requires a ton of core strength and balance, but it works amazingly well and gives me the extra level of control I need in my movements.
14) Start small while you build muscle
When I started powerlifting, I didn’t do much. I wasn’t interested in it until I worked up the motivation to give it a shot. At first, that was hard because it felt like starting a new sport. Then when I had the discipline to keep pushing myself, I found that I could do a lot of amazing things. Slowly I figured out what I wanted to accomplish. Today, I can say that I trained the whole body from head to toe, including the legs, arms, and butt.
15) Listen to your coach
I once dated a guy who was pretty bad at his running. We were supposed to run at least four minutes per mile each time we ran together. He never really liked running so I gave it some time and it finally clicked for him. I remember getting frustrated because he wasn’t getting the full effect of running, just like I felt like a runner. Eventually, though I realized that I needed to listen to our coach because he knew exactly how to challenge me. I’ve seen many athletes quit after giving running a try too soon, only to realize they weren’t following the advice they were given. Maybe he knew right away what was coming, but he wanted the best for his athlete and I needed our relationship to succeed. After our third date, I still run with him, but on occasion, he calls to tell me I shouldn’t go to the gym more than once every week until he notices a slight difference in me. On the second visit, we did the same, and he told me that we had a lot more of a balanced approach.
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