Posts Tagged ‘Gym’

Exercise links happiness and lower mortality in CVD | theheart.org

English: A group, guided by John Schelp, touri...

“Because positive affect is related to exercise, interventions aimed at positive-affect induction in combination with exercise promotion may induce better outcomes for patients, both in terms of increasing the likelihood of the accomplishment and maintenance of a healthy exercise pattern and in terms of better psychological functioning, than interventions focusing on the promotion of exercise alone,” conclude the researchers.”

via Exercise links happiness and lower mortality in CVD | theheart.org.

Well put!  Definitely exercise helps you feel better.  Feeling better actually reduces your 5 year all-cause mortality — your likelihood of getting dead in the next 5 years.  Feeling positive about life is a huge benefit.  Move some today, so you can move some more tomorrow.

What makes muscles grow?

English: Pulldown exercise, which strengthens ...

It’s a specific adaptation to an imposed stress.   You consistently work a muscle to at/near the point of failure, and as it rebuilds itself, additional muscle is put there to help you out, to keep that spot from getting stressed out so much next time.

So  how do you use this to your advantage?  Do strength training, of some sort, every other day or so.  And/or lift heavy things often in the course of your life.  Or simulate a heavy lifting life by lifting real things in an exercise session which requires a lot of different kinds of movements and muscles to get the job done.  Even if you have to reduce your amount of cardio to get the strength training in, that’ s OK.

You lose 10% of your muscle mass per decade of life if you don’t do things that require that strength.  IF you don’t use your muscles, they go away.  If you do use them, they grow.

How can I make myself go to the gym?

From a reader question … as to how to get out of that horrible lethargy that just makes you want to put off, and put off, starting to exercise.

Here’s the deal.  Get up from the computer now, right now actually, and go one time.  Stay for 45 minutes or so.  When you finish, you’ll notice you don’t feel so lethargic any more, at all.

The only way to get out of that slothful feeling is to move even though you feel to slothful to do so.  Moving begets more moving.  Do some today and you’ll find you can do some more tomorrow.

No time to exercise? Try 10-minute workouts – TODAY Health

“The procrastinators, the super-busy, and the easily bored in pursuit of a manageable fitness routine may find what they seek in the 10-minute workout. 

Experts say what these short bursts of activity, sometimes called exercise snacking, lack in duration they can make up for in intensity. ”

via No time to exercise? Try 10-minute workouts – TODAY Health.

This may or may not already be obvious, so we’ll pass it along.  It takes about 30 minutes of exercise 5 days per week to get the medically recommended 150 minutes of exercise per week.  Many try to do that as three one-hour sessions — others split it up — others of us try to see if we can in general double it.

Either way, if you don’t have a half hour or an hour to devote to exercise,  you can still get very good results,  even the same calorie burn, from three 10 minute bouts of exercise per day as one 30 minute exertion.  If you have little to no free time, find a way to multi-task for 10 minutes while you catch up on the news, read work papers, or get up the stairs to your office, for example.

Workout pace

Jack LaLanne receives a Lifetime Achievement A...

Jack LaLanne receives a Lifetime Achievement Award on September 3, 2007 during a ceremony at Muscle Beach in Venice Beach, California. (Photo credit: Wikipedia)

Let me ask you a serious question.  When you work out, are you pushing yourself?  Reading an interview with the late Jack LaLanne, who is the undisputed founder of the modern concept of working out ….

His point was, when he worked out he was training, not just repeating movements.  He always had the idea he was preparing for something.  Which he was.  Throughout his life he set pretty impossible sounding goals — including swimming long distances underwater while towing boats full of people — that we’d never expect you to do.   But the point is, every workout was preparation for whatever he was going to do next.  He worked hard every day to get ready.  Even the day before his death well into the 90’s.

How hard should you go?  How hard COULD you go and still go back tomorrow and do something else to get ready?  That’s how hard to go.

What’s your Plan B today?

You have your exercise options figured out for today and you’ve picked the one that’s most inviting.  What if that one becomes unavailable.

Like yesterday … the  kayaking was going to be so great but then it got to 103 degrees where we live.  NOT going to happen on the lake today.  So … Plan B …long dog walk again. No problem.  Then from one minute to the next a huge storm came up.  The dogs don’t like to walk after a rain because they’re very fru fru and don’t like their long coats getting wet.

SO …

There’s still a Plan C …  treadmill and bowflex downstairs, which is the default Plan C we fall back to at our house whenever we need to.  It’s not bad, it’s just that in the summer we like to be out and about for the exercise as possible.   But when it’s not, that exercise IS going to come from somewhere.

How about you?  Do you have some options lined up in your personal life for today?    Definitely, if you can give yourself options for your exercise time, your eating, your play time, and even for part of your work time to deal with any unforseens which WILL come up, you’ll finish the day with much more of a feeling of having moved forward purposefully today.