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Routine Eventually Means Boring
Whomever coined the phrase "fitness routine" didn't realize that they were actually capturing the true essence of most people's exercise programs.
Routine, meaning having no special quality; ordinary, has no place in your exercise program. When it comes to your fitness program, you want to maximize the number of different types of exercises you are performing.
If your exercise program is going to prepare you for the greatest possible number of real life scenarios, keep routine out of your workouts. Why is exercise variety so important for maximum benefits?
Your Muscles Like Variety
Your muscles adapt very quickly to movement patterns and postures. A variety of different exercises trains your muscles in different patterns and sequences. Once your muscles have learned a particular movement pattern, it is not enough just to lift more weight in that same muscle sequence. This is because when lifting a child or box, playing a sport or getting in and out of the car, you rarely make the exact repeated movement twice in your life. In most of these examples, well trained movement patterns
are more important than pure strength. To be prepared for as many of these infinite movements as possible, your fitness program should include lots of variety.
Keeping Your Fitness From Being Routine
Here are three simple and effective suggestions to maximize exercise benefits and keep your workout program from getting anything but routine.
Suggestion 1:
Switch From Machines to Free Weights
Free weights offer a unique exercise opportunity to improve strength, balance and coordination all at the same time. Take for example the seated shoulder press. Try the same exercise but stand instead of sitting while you perform the pressing motion. Standing makes more muscles work simultaneously; as if you were putting something in a tall kitchen cabinet. Instead of just arm and shoulder muscles working, now you have leg, core and balance muscles
strengthening as well. When you get really good, you can try one arm and one leg to challenge your balance even more.
Suggestion 2:
Challenge Your Balance Regularly
Including balance activities in your exercise program increases both the mental and physical challenge of your workout. Balance is learned when you are young and it can deteriorate if not practiced regularly. Especially as you get older, good balance is something that only comes with practice. Your ability to balance is reduced by prolonged sitting, weak leg muscles and poor eyesight. Try adding exercises that you can perform on one leg and also consider including fitness toys like the BOSU, foam half roll and balance boards.
These exercises are both fun and add a new dimension of physical and mental challenge.
Suggestion 3:
Try Exercise Combinations
Exercise combinations are one of the best ways to add variety and reduce your time spent exercising. Taking several exercises that would normally be performed individually and do them simultaneously is a great physical and mental challenge. For example, let's look at the squat, biceps curl and shoulder press. You could do all three of these exercises separately or combine them into one fluid movement. With arms at your side, start by lowering yourself into a squat. Now as you come back to the starting position, keep your knees bent and perform a biceps curl. At the top of the curl, press both arms straight above your head. Just reverse the sequence
back to the starting position.
Try these simple suggestions and watch how much more mentally and physically challenging your workouts can become. If you are not sure where to start, talk to your personal trainer or fitness professional for suggestions and direction.
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Learn to Sleep Like a Baby
Sleep Like a Baby
Some experts say that Americans are a sleep deprived society with our constant communication and 24 hour television shows. A restful sleep is something many people have trouble getting anymore. A lack of sleep deteriorates your physical and mental performance very quickly. Without a good night's sleep, you are more likely to experience depression, acute and chronic pain, reduced energy, lack of concentration, high blood pressure and increased physical and mental stress. You also place yourself at a greater risk for accidents.
The Natural Sleep Cycle
According to the National Sleep Foundation, only about 50% of us get a good night's sleep. A recent poll of older adults found a direct
correlation between good health and restful sleep. The better the health of the older adults, the more likely they were to sleep well. Conversely, the greater the number of diagnosed medical conditions, the more likely they were to report sleep problems. The poll also revealed that among older adults, a more positive mood and outlook as well as an active and "engaged" lifestyle (having someone to speak with about a problem, regular exercise, volunteer activity, etc.) was associated with sleeping 7-9 hours and having
fewer sleep complaints.
Chemically Induced Sleep
Medication for sleep has become very popular but no one really knows if this "chemically induced" sleep is as beneficial as the naturally occurring king. According to the Mayo Clinic, medications like Ambien, Lunesta, and Rozerem subject you to various side effects including dizziness, weight gain, facial swelling, headache, prolonged drowsiness and severe allergic reaction. They also may not be safe if you have severe depression, history of drug or alcohol dependency, are pregnant, breast feeding or exhibit
sleep behaviors such as sleep-driving and sleep-eating.
Simple Steps to Getting a Restful Sleep
Step 1: The first step to getting a restful sleep is to balance physical and mental fatigue. Many people are more mentally than physically tired at the end of the day. Regular physical activity like walking, working out at the gym or playing a sport will help you feel both mentally and physically tired.
Step 2: The next step is to consciously turn off your day before you go to sleep. Reading a book with a strong positive message, listening to quieting music or taking a few moments to meditate before sleep sets the right mood.
Watching television especially if it has violent or disturbing content
activates rather than quiets your brain.
Step 3: Finally, resting during the day either by napping or just relaxing in a chair keeps you from getting over-tired. Some experts believe that allowing ourselves to rest maybe more important in the long run than sleep.
Rest happens when you allow yourself the time to sit and do nothing. This is very difficult for most people because of the way they were brought up. Resting when you are tired is an act of self kindness having a profound de-stressing effect on the mind and body. If you feel guilty about resting, this sends stressful messages to your mind and body promoting long term disease and illness.
Relax More
There are many ways to relax; here are a few: meditation, watching a unset, listening to the roar of the ocean, mindful breathing, watching the birds fly around your backyard or enjoying relaxing music. Make the time and allow yourself adequate sleep and relaxation. It is the healthy way to recharge your body and mind while feeling and looking your best.
For more information on how to feel more rested, contact the National Sleep Foundation at http://www.sleepfoundation.org/
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