Thursday, February 21, 2013
13 Strategies to Stay Fit During Stressful Times (12 of 13)
Tell yourself you'll work out for ten minutes
If finding excuses to skip workouts made us fitter, we'd all be triathletes. We've robbed it of any joy. We've transformed it from a natural, stress-relieving activity to something we have to schedule, plan, and create goals for. In other words: another form of stress. First you have to realize that there are two types of energy—physical and mental—and that they feed off each other. Chances are, you're mentally tired from sitting at your job all day, and you need to get your blood circulating to rev your engine again. Grant yourself permission to call it quits if you're still slogging after 10 full minutes. Eventually, you'll make the connection that feeling tapped out means you need to move more, not less.
Wednesday, February 20, 2013
13 Strategies to Stay Fit During Stressful Times (11 of 13)
Take care of your mental and emotional health
Mental or emotional health refers to your overall psychological well-being. It includes the way you feel about yourself, the quality of your relationships, and your ability to manage your feelings and deal with difficulties. Good mental health isn't just the absence of mental health problems. Being mentally or emotionally healthy is much more than being free of depression, anxiety, or other psychological issues. Rather than the absence of mental illness, mental and emotional health refers to the presence of positive characteristics. Similarly, not feeling bad is not the same as feeling good. While some people may not have negative feelings, they still need to do things that make them feel positive in order to achieve mental and emotional health.
Taking care of your body is a powerful first step towards mental and emotional health. The mind and the body are linked. When you improve your physical health, you’ll automatically experience greater mental and emotional well-being. For example, exercise not only strengthens our heart and lungs, but also releases endorphins, powerful chemicals that energize us and lift our mood.
Tuesday, February 19, 2013
13 Strategies to Stay Fit During Stressful Times (10 of 13)
Chunk your exercise into ten or twenty minute blocks.
If you are short on time, then split up your workout. A lot of workout programs are a hr long. Split it up into 30 min time periods.
It is better to do this than not do the workout at all.
You can also shorten resistance training session time by working opposing muscle groups, back to back. You can rest one group while you work the other, for less "stand around" time. For example, perform a set of bicep curls followed immediately by a set of triceps kickbacks and repeat. Use weights that are heavy enough to fatigue your muscles after eight to 10 repetitions, about 40 to 60 percent of your one repetition maximum. Perform two to three sets per exercise - two sets is enough if you are short on time.
Monday, February 18, 2013
13 Strategies to Stay Fit During Stressful Times (9 of 13)
Choose whole body movements.
Full-body workouts include exercises that move your entire body in different directions. They help you coordinate your movement patterns better and burn more calories in less time. You can perform such workouts without any equipment, allowing you to workout almost anywhere at anytime. Most of these exercises are adopted from yoga, martial arts, gymnastics and military calisthenics.
Examples: Stair Running, Pushup Combo, Lunge & Twist, and Interval Training.
Friday, February 15, 2013
13 Strategies to Stay Fit During Stressful Times (8 of 13)
Sign up for a quick class -- social interaction can help combat stress too
The benefits of social support are well-documented and manifold. Because exercise and physical activity can often involve others, you can enjoy a double dose of stress-relief with the combined benefits of exercise and fun with friends. Whether you’re in a class with others, working out in the gym with a buddy, playing softball in a league or taking a walk or hike with a friend, having others work out with you can make you feel good as well as help motivate you to push harder to get a better workout without it feeling so much like ‘work’.
Have a great weekend SPARKERS!
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