You don't have to pay much to improve your fitness.
All you have to do is make a slight change in your lifestyle and mindset!
For those who are reasonably active and have a relatively healthy diet, a complete review of lifestyle habits to improve fitness is unnecessary. Rather, he may even get sick.
Instead, let's take some small tricks that you can easily do in your daily life. By doing so, you'll be able to lift heavier weights, update your running personal best, and run longer distances.
1. Stand up and work
The latest research results published in the British Medical Journal (BM) say that working at a desk while standing can improve productivity and reduce fatigue caused by work.
However, the benefits of standing up and working do not stop there. Another study, published in the Scandinavian Journal of Work, Environment, and Health, found that 20% of Australian office workers could be provided with a standing desk to adjust for a disability-adjusted life year. It is expected that the index of (loss period) will be suppressed by 7,492.
“In short, more time to walk and stand is more healthy and happier than sitting down,” said Andrew, a fitness ambassador for shoe brand Merrill.・Dr. Murray.
"The lowest calorie consumption in the sitting position, but the more time you step out of your chair, the longer you stand, the more calories you burn and the more your muscles and joints move. It also increases bone strength."
2. Set goals and act
Setting a goal can lead to the difference between "just moving your body" and "training with the load and concentration necessary to raise your fitness to the next level". However, there is no need to set big goals. As sports psychologist Joe Davis explains, setting short-term goals is strategically better.
“Setting a long-term goal, such as losing 10 kg or more or completing a full marathon, can feel endlessly far, so it's better to break it down into smaller units. For example, frequency (the number of training sessions you do in a week), Target techniques (improving certain yoga poses), results (shortening time, and losing £1 / 450g).
Davis also proposes to set a "second goal" for individual training sessions. It may be or “improvement of technique”, but in any case, it is important to set an attainable goal.
“Setting goals can help motivate you and keep you focused on each session,” explains Davis, “Using visual items such as a calendar or calendar on the wall is a great idea to help you reach your goals. You will be able to follow the progress visually.”
3. sleep well
Recent research suggests that short naps help improve memory, but getting enough sleep at night is still the most important condition for good physical and mental performance.
"Most of the top athletes are top-class sleepers," Dr. Murray said, and it's important to sleep in a dark, quiet room with your smartphone turned off.
A study published in the Journal of Clinical Sleep Medicine states that adequate sleep keeps your training plan motivated and your workouts maximized. Conversely, sleep deprivation has been shown to increase self-awareness of effort, reduce cardio-respiratory performance, and accelerate fatigue.
"I want you to try to sleep at least 7 hours (ideally 8 hours) for 6 days a week," Dr. Murray said.
4. Try various training menus
If you're stuck in training, the culprit is more likely to be boring than a lack of enthusiasm or motivation. If you run the same 5 km route every week or go through the same traffic jam to commute by bicycle, you will get less excitement. If training is lacking in freshness, progress will peak.
The solution is to "try another training". A 2016 study by the American Council on Exercise found that a 20-minute trampoline was as good as running.
The study, published in the Muscles, Ligaments and Tendons Journal, shows that after five weeks of kickboxing training, upper body strength, cardiopulmonary function, anaerobic fitness, flexibility, speed, and agility can be dramatically increased. It is supposed to improve.
Let's find a training method that excites you without being trapped by preconceived ideas.
5. Talk to yourself
However, it is "only gentle".
How many times have you blamed yourself for failing to perform as expected in races, gyms, and games?
Negative self-talk can be a source of indignation to some extent, but many will find it directly linked to negative thoughts and poor performance. Instead, try becoming a personal cheerleader who encourages you.
"The mantra is a collection of words and phrases that directly appeal to concentration to help workouts and competitions," Davis explains. Such mantras are motivated by "remembering why you are working". For example, keeping in mind “No pain, no growth” (No Pain, No Gain) reminds us of the need to push even in difficult situations.
Davis keeps going.
“When thinking about a mantra that works for you, it's good to think about what kind of encouragement is effective for you. Is it a friendly, flattering, “inner voice” that praises you? Or straight? Are you looking for a strict approach? These differences in taste influence the content of self-talk that enhances motivation during training."
Try out multiple words and phrases that keep your mindset high and motivated, such as “Yes I can” and “What goes up must come down” You can use specific words such as “tough” or “strong”.”
6. Delight in success
If you keep training consistently with effort, your fitness will improve. There is no doubt there. At least don't doubt. However, if you are not aware of your growth, you will not be able to understand the length of the path you have followed.
"Human beings are more noticeable than they are not doing well," Davis said, "and we are not good at accomplishing or making progress, regardless of their size."
Accurate awareness of your accomplishments and pride in them will increase your motivation and make it easier for you to reach your goals.
Davis encourages you to habituate your training diary to track and manage your progress, share goals with friends, take responsibility for yourself, and celebrate the success of others.
She also encourages two minutes after each training session to think about what she appreciates.
“You don't necessarily have to make progress in every session,” she says.
Because everybody has a hard day. However, looking back at what I am grateful for help in finding the “meaning and reward” of each session.
"Your efforts, your running in the beautiful dusk, your new gym gear, and your appreciation for your movements are all good."
July 17, 2020
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Fitness
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