Make it routine
Approach exercise with the mindset of self-care. Just 4 minutes goes a long way. Once it becomes routine, it will no longer require motivation. Nobody is motivated every day to work out but when it is part of your routine, it becomes as easy as brushing your teeth.
Why are we not naturally motivated? Our bodies have evolved to want to keep us safe so we tend to avoid discomfort in hopes of survival and immediate gratification. This is why it's important to motivate yourself with a positive and not just using future rewards. Try a neurobic brain activity. Simply take a routine activity and add something that is paired with an emotion or thought you'd like to feel. Understand your subconscious reasoning for not doing it. Take the path of more resistance.
Remove any barriers, by laying out your gym outfit the night before or you can even sleep in your gym clothes. The more you keep promises to yourself, the more your confidence builds. Also, have non-food rewards and start slow.
Physical Benefits
- Strengthens the cardiovascular system: Regular exercise improves heart health, lowers blood pressure, and increases good cholesterol levels, reducing the risk of heart disease and stroke.
- Boosts metabolism and aids in weight management: Physical activity helps burn calories, build muscle mass, and increase metabolic rate, making it easier to control weight.
- Enhances bone density: Weight-bearing exercises and resistance training stimulate bone growth and strength, reducing the risk of osteoporosis and fractures.
- Improves muscle strength and endurance: Exercise helps build and maintain muscle mass, making everyday activities easier and improving overall physical performance.
- Increases flexibility and balance: Stretching and range-of-motion exercises enhance flexibility and balance, reducing the risk of falls and injuries.
- Reduces risk of chronic diseases: Regular physical activity can help prevent or manage type 2 diabetes, some types of cancer, and mental health conditions.
Mental Benefits
- Reduces stress and anxiety: Exercise stimulates the release of endorphins, which have mood-boosting effects and can help alleviate stress and anxiety.
- Improves sleep quality: Physical activity can promote better sleep patterns and reduce symptoms of insomnia.
- Boosts cognitive function: Exercise enhances brain function, memory, and concentration.
- Enhances self-esteem and confidence: Achieving fitness goals and feeling stronger can boost self-esteem and body image.
HIIT (High-Intensity Interval Training)
We recommend HIIT training as it can give you the greatest return for the least amount of time.
HIIT alternates between short bursts of intense exercise and brief recovery periods, burns calories efficiently. Some examples include sprint intervals, burpees, jump squats.
1. Time-Saving:
- HIIT workouts are typically much shorter than traditional cardio sessions, often ranging from 10-30 minutes. This makes it easier to fit exercise into a busy schedule.
2. Efficient Calorie Burning:
- HIIT can burn more calories than steady-state cardio in the same amount of time, due to the high intensity and the "afterburn effect".
- Boosts metabolism: HIIT helps increase your metabolic rate, meaning you continue to burn more calories even after your workout is finished. This is known as Excess Post-exercise Oxygen Consumption (EPOC).
3. Improved Cardiovascular Health:
- Heart health: HIIT can improve your heart health just as effectively as traditional cardio, by strengthening your heart muscle and improving its efficiency.
- Blood sugar control: HIIT can help improve your body's ability to regulate blood sugar levels, which is important for preventing type 2 diabetes.
4. Muscle Building and Preservation:
- Muscle growth: Some HIIT workouts can incorporate strength training elements, leading to muscle growth and improved strength.
- Prevents muscle loss: Unlike some forms of cardio that can lead to muscle loss, HIIT can help preserve muscle mass while burning fat.
5. Variety and Adaptability:
- No boredom: HIIT workouts can be incredibly varied, keeping your exercise routine interesting and engaging.
- Adaptable to all fitness levels: You can adjust the intensity and duration of intervals to suit your fitness level, making it suitable for beginners and experienced exercisers alike.
6. Oxygen Efficiency:
- Improved oxygen consumption: HIIT can enhance your body's ability to use oxygen efficiently.
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Exercise Connection to Brain
Exercise Connection to Brain
Exercise Connection to Brain
Exercise improves your mood and the memory of your prefrontal cortex. It can actually change the structure and function of the brain, allowing you to consume information better. A study had been done with London taxi cab drivers and those who exercised passed the exam and those who did not, failed. 4 contributing factors to memory: association, novelty, emotional resonance (comes from Amigdala). Also, you are 30% less likely to have Dementia. Exercise allows new cells to grow due to the expansion of the brain. The Hippocampus is the first thing to go with diseases like Dementia. Also, the prefrontal cortex will improve, which is mainly responsible for decision-making.
Weight Lifting Vs. Cardio
Exercise Connection to Brain
Exercise Connection to Brain
Cardio is good for raising your heart rate but weight lifting is far more beneficial longer term and can be done in less time. Muscle continues to work beyond your workout hours. Even when you are sedentary, your muscles are still burning calories. Our recommendation is to combine the two with HIIT (high-intensity interval training). This includes exercises that work your muscles and increase your heartrate, like lunge jumps, squats, push-ups, burpees.