It’s that time of day again; it’s time to work out! As a gym guru and swimmer of many years, I have some steps to help you prepare for the task at hand. Not only is a workout rewarding to your body, but your mind greatly appreciates it too, releasing many endorphins in your brain more powerful than any fatty food or drug. It also gives a sense of confidence, making you feel more sexually appealing, and regulates the amount of toxins your body takes in. However, there are a few things to keep in mind while exercising. Start with mental preparation and stretching, remember to not give up during the workout, and to stretch and smile because you’re close to the finish. No matter what body type, age, gender, your work ethic etc... starting a workout and how far you push yourself is not measured in quantity, it’s a quality workout that promotes your personal wellness that helps overall. However, one of the most difficult parts of a workout is actually gearing yourself up to start.
Getting in “the zone” is definitely a mental battle and can be the hardest part of a workout. Once you overcome the anxiety of starting a workout and dressing in your gear, start your stretches and think about the goals you have for your exercise routine. Will you want to fit in a nice outfit for Friday night? Make an organized team in the near future? Follow through on a New Year’s Resolution to better your health? Whatever your goal is, stick to it and always use it as a way to motivate yourself. First off, stretch out your arms with over the shoulder techniques, across the chest and together from side to side. Primarily, stretch your legs with some simple bend overs in various positions, pull your legs back to your buttocks to stretch the front, and wa...
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...sk in your glory. Great! You’ve successfully completed your routine and pushed yourself to limits you never knew; now is the time to reap the benefits.
A mentor once told me, “If you don’t break a sweat then you didn’t push yourself hard enough.” Workouts are tough, remember 80% is mental and 20% is physical. When beginning, remember to psyche yourself up and get in “the zone.” Also during the workout do not give up and keep going no matter the physical pain. The end is always the sweetest victory; knowing you just pushed yourself to personal excruciating physical and mental limits is a reward in itself. Staying with a workout routine is somewhat trepidatious but remember this, keep up the hard work, remember the benefits it provides for your body and mind, and envision how awesome you will look in your clothes or able to complete physical tasks more effectively.
My first step to this was planning out the days and times in which I would go to the gym. I decided to go at three different times on thee days. 9:00 am, 3:00 pm. and 6:00 pm. I would go into the gym and do my normal lifting workout for swimming. I’d be careful to take mental notes as to what other
With your right foot, step out as far as possible to the right, then bring left foot behind the right foot and bend the knees into a lunge. Then Place your right hand next to your right foot and left hand to the chest. Then move left leg next to your right leg, and then to the starting position. After doing so, repeat with the opposite leg, doing three sets of forty seconds.After completing the first day of training, rest and drink lots of water. For the second day of the four day exercise plan, you will start by doing the “Sprawl” which is standing with feet shoulder width apart, into a squat position. Then bending your elbows with the palms of your hands facing one another, place hands in front of your feet and instantly move your feet back. While doing so, lower your back to the floor, move feet front again and return to starting position. For this aerobic activity, you will need to do three sets of forty seconds. The Sprawl can be done before or after the second activity, which is biking. Biking for at least an thirty minutes to an hour can help toning. Try biking in an inclined area from time to time instead of just flat
I had always had an odd passion for working out, even before I became a weightlifter. I endured years of volleyball conditions, all of which left me sprawled across the floor, drenched in sweat; however, I never complained. My muscles quivered, my heart raced, my lungs pressed against my ribs, and my body collapsed; but my mind was determined. However, I found myself alone in this sentiment.
People often go through their life working-out and going to the gym to get “buff.” For ninety-five percent of Americans that do work out, few can say that they have pushed themselves as hard as possible, but I have the distinct, and often painful, pleasure of knowing that there is another way to work out. This option is unlike any other that I have ever personally been through; and is a way that I would not wish on any average American. 4:55 a.m. Seventeen degrees Fahrenheit, a mild breeze of ten miles per-hour-- for the fifth day in a row and second consecutive month, it is time for me to wake up, make the face-numbing, core-hardening walk through the snow to the Mildred and Louis Lasch Football Building.
This step starts before you begin your run. You'll need to stretch your muscles before a workout. Begin each workout by sitting on the ground and doing a calf stretch. Bend one knee and keep the other leg straight. Lift the straight
If you’ve been convinced about investing your minutes in exercise, but are wondering where and how to start, here are a few activities and exercises that will help you set out on the road to fitness. Remember to incorporate at least a 5-10 minute of warm-up and cool down. This prepares the body and lowers the risk of
Sometimes these dramatic changes in our workout programs (such as increasing volume or intensity) can put too much of a shock on the body. Especially if you see these pro athletes or bodybuilders crazy hard workouts, just because they do it does not mean that it’s right for you. When we are using high rep or intensity sets multiple days a week on the same muscle groups such as drop sets, failure sets and compound sets. This can diminish your energy and take longer for your body to
Weightlifting has shown me the importance of consistency and discipline; of setting realistic goals and working hard and with humility towards them; of being patient and perseverant, and most importantly it has greatly improved my self-confidence. Many times have I wanted to give up in the middle of a workout, but only by being disciplined and pushing myself to keep going have I discovered what it takes to overcome the challenges we undertake every day and to reach the goals we set for ourselves. Since then, I’ve applied this philosophy to every aspect of my life: work hard, persevere, stay consistent, be patient and you will find
In order to fully understand the impact and effect of overtraining, defining and establishing the difference of what overtraining is from other conditions, such as overreaching, is necessary. Overtraining is defined as the accumulation of both training and non-training stresses producing a long-term effect on the athlete’s performance capacity, with or without physical and psychological overtraining signs and symptoms in which recovery of the performance capacity will take weeks to months (Halson, 2004 p. 969). Overreaching, however, is defined by the accumulation of training and non-training stresses with a short-term effect on the a...
When it comes to exercise, it’s important that you choose some sort of routine that will help you to get physical activity. Doing what you like and what works for your lifestyle is the most important thing – otherwise you won’t actually do it.
4. Workout for 30-45 Minute Intervals. If you work out for longer than 45 minutes, your body will trigger the release of hormones that could impede muscle building and growth. So you always want your workouts to be kept under 45 minutes
Overtraining is defined as "A physiological state caused by an excess accumulation of physiological, psychological, emotional, environmental, and chemical stress that leads to a sustained decrease in physical and mental performance, and that requires a relatively long recovery period"(Thibaudeau). Overtraining isn't just caused by actions, there can be emotional and environmental factors to overtraining. Many athletes do not know about the effects of overtraining and how serious it can be to health. “Overtraining is a real thing. In fact, it's so real it's a recognized medical syndrome. It happens when an athlete pushes their body too hard, without allowing enough
Exercising can be a very tedious and tiring process. So much so that we usually hate to do it, but the truth is that we need to exercise. There are many excuses to not exercise, for instance, many people don’t have time or resources, or simply just don’t care. Exercising can be very exhausting but it also has multiple benefits. Working out at least 30 minutes, three to four times a week can help prevent diseases, help control your weight, aging process and improve mental and emotional health as well as improve stamina, there are different ways to make working out easy and simple.
Prayers: Get into a squat position then hold your hands together as if you are praying. Push your hands together with your strength until you feel it in your chest. Then move your hands together in an outward direction as if you want to strike at something with your fingertips. After that, bring your hands back together and repeat the action until 30 minutes is
Workout is the key ingredient of good health. It tones the muscles, strengthens the bones, makes the lungs and hurt function better and helps prevent constipation. Exercise increases physical reserve and vitality. The increased reserve function helps an individual to deal with crises. Workouts ease depression, help you sleep, and help daily life activities. Here are the three best workouts that keep one healthy