Showing posts with label goals. Show all posts
Showing posts with label goals. Show all posts
Monday, 8 June 2020
How Far Is A 5K Race
Running a 5k is becoming a very widely held goal for many beginner runners, it seems to be something that is easy to imagine doing and for a complete newbie not too daunting a prospect.
It's a distance which with a little constant training most people could build up to running without rest in as little as 6 to 8 weeks.
Many charity events and road races now use this specific distance as it's a good starting point for most folks and you don't have to be an elite athlete or a gym junkie to contemplate doing one.
But just exactly how far is 5k.
Well in a nutshell, it is 3.1 miles.
Depending on whether you're looking at the distance as a metric or the old imperial system.
If you want the answer in kilometres, over a distance of 5 kilometers, there are 5000 metres or 16,404 feet
If you want the answer in miles, over a distance of 3 miles there are 5,469 yards.
As a relatively unfit beginner, you should expect to be able to complete this distance in around 35 - 40 minutes. Although this would be very much a starting point and anyone who had a basic level of fitness and wasn't overweight could run much faster than this.
5k runs have grown to be a very popular way for charities to build both funds and awareness of their individual causes. Many people decide to choose charities which have a particular importance to them, for example they might have lost a relative or friend to a certain disease or know someone that is struggling with an illness that is supported by that particular charitable organisation
5k races are the shortest distances for beginners to take part in, but you still need to be fully ready if you're going to give it your best shot. The truth is most people are physically able to run a 5k, but they don't simply because they don't get the right training advice.
If you've often wondered how far is 5k and are thinking about running one, then you should stick to a schedule designed actually for a your level of fitness. There's nothing worse than following an exercise regime that is too advanced for you because it is demotivating and soul destroying trying to keep up with a running plan that is too difficult to complete.
If you've ever thought about getting up off your couch to run a 5k and have a couple of minutes to spare then I'd recommend you go and grab my new FREE report. You'll discover 5 simple tips that will instantly make you a better runner. My name is Jago Holmes CPT, I am a certified personal trainer and I strongly urge you to grab yourself a free copy of my running report - 'Running Made easy' before you start your training - www.couchto-5k.com
Article Source: https://EzineArticles.com/expert/Jago_T_Holmes/175445
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Sunday, 7 June 2020
Putting Off Exercise? Two Ways to Regain Motivation and Stop Procrastinating Workouts
Today is the day!
You told yourself you'd hit to the gym after work. But work was more hectic than you thought. Now you're drained. You drive home, clean up a bit, but then you make the mistake of sitting down. You can feel your energy fading - along with your motivation.
You know you should get that workout in.
But the idea of dragging yourself to the gym is quickly turning into a pipe dream. You feel like you just can't get yourself to get up. So then you decide you'll workout tomorrow instead. But this too is questionable.
This cycle can go on for days... weeks... even months. And it's frustrating because part of us wants to work out, and knows we'll feel so much better once we do - but another part of ourselves would rather just crash on the couch.
So why do we procrastinate workouts?
Let's look at three culprits:
1. I'm Too Busy
2. I Don't Feel Like It
3. I Can't Wake Up In Time
1) I'm Too Busy
Have you found there are "more important" things to do than getting to the gym?
Maybe there's paperwork to catch up.
Maybe there are clothes to fold.
Maybe you have to make dinner.
The tricky part is all of those might be valid. All of those might be important. But those reasons can quickly turn into excuses. Especially if those same reasons stop you day after day.
2) I Don't Feel Like It.
Some days we just aren't in the mood.
We're tired.
We're stressed out.
We're not feeling motivated.
Because we're not in the right mood, we wait until a "better day" or when we're in a "better mood".
Behind this reason is often the belief that, "I need to be motivated before I act" - which is FAR from the truth. I've met many fit people and some days they are gung-ho and super-motivated but sometimes they aren't - but they work out anyway. Lack of motivation doesn't stop them.
3) I Can't Wake Up In Time
Mornings can be rough.
The alarm disrupts our perfect slumber. So we hit snooze once... twice... a dozen times until finally we frantically have to get ready for the day.
Maybe the bed is too cozy
Maybe it's too cold outside
Maybe you're too tired.
It can be tough waking up, especially if you're a night owl. Or if you're in the habit of snoozing your alarm clock. Sure - exercising in the morning has benefits. But if the mornings don't work, find a time that does. For some people, lunch hours or evening works much better for them.
So it could be any one of these or combination of these. Whatever the reason, let's look at two ways to prevent this cycle of procrastinating workouts.
Imagine The Finish Line
As you imagine your next workout, what comes to mind?
Do you imagine how pleasant and enjoyable it's going to be?
Do you think about how happy you're going be while doing it?
How much fun you're going to have?
Probably not. When most people imagine working out, they picture all sorts of unpleasant things. Their focus zooms in on the painful exercises... how hard it will be... how tired they'll be... how sore they'll be... everyone watching them...
It's easy to see how they talk themselves out of it.
Focusing on these things will make anyone unmotivated. But just like a photographer, you can adjust and shift your focus to other qualities of a landscape. More beautiful aspects. More inspiring aspects.
In fact, let's take a lesson from the Navy SEALS on this.
Years ago, the Navy SEALS were in a dilemma, 76% of their top candidates were dropping out.The Navy knew these recruits were more than capable, yet few were making the cut. So they called psychologist, Eric Potterat to figure out how to boost the recruits' mental toughness. Potterat created four habits (called The Big Four) that worked so well, it increased graduation rate by 50%!
One habit was known as "Imagining How Good It Will Feel".
When recruits needed a boost to keep them going through a brutal workout, he taught them to imagine successfully completing a workout. This allowed them to tap into powerful emotions like feeling successful and accomplishing something. And this allowed them to power through it.
Here's how you can use this:
Visualize A Successful Workout
Imagine yourself successfully completing the workout.
Think about how good that will feel at the end.
Feel that success and that accomplishment.
Even if it's just one workout, it's still an accomplishment.
Even if you can't perform as well as you used to, it's still an accomplishment.
Visualize it as best as you can.
Bring in as many senses as you can.
And you don't have to focus on the completing the entire workout. You can use this for certain parts of your workout; using something Potterat calls "segmenting."
In an interview with Business Insider, Potterat states:
"If you're thrust into a seemingly overwhelming, stressful situation, the best thing you can do is just kind of manage one step at a time and focus on what's controllable."
Pick out certain exercises and how they will feel once you've accomplished them.
For me, I don't enjoy doing pull ups. If I imagine doing pull ups, it's not very motivating. But if I imagine what it's like after completing pull ups, it's very motivating. Use it for certain exercises.
When you break it down like this, it's somewhat like crossing off items on a checklist. You can give yourself a surge of accomplishment by finishing each of those small steps.
Here are some additional aspects you can focus on:
When you're done how much more alert and energized will you feel?
How much more peace of mind will you have after the work out?
How much better will the rest of your day feel?
Do you think that feeling of accomplishment will carry with you the rest of the day?
5-Minute Commitment
Working as a fitness professional, I learned that the most successful clients had certain things in common.
One of which was the quantity of workouts they did on their own (called "off-day workouts"). In many cases, these would make or break people. You see, when people need to show up for a session with a trainer, they have accountability. So it's not too difficult to show up.
But it's a different story when they have to show up on their own.
So I gave them a challenge.
Even if you're tired.
Even if you don't feel like it.
Even if you're not motivated.
Even if you're not in the mood.
5-Minute Commitment
- Workout for 5-minutes
- If after five minutes you still aren't feeling it, then go home.
In most cases, they'll finish the entire workout. Instead of waiting for motivation to strike them like lightning, they acted their way into motivation. It's similar to the quote by William Butler Yeats, "Do not wait to strike till the iron is hot; but make it hot by striking."
Commit yourself to just five minutes.
Worst-case scenario, you still accomplish a small workout.
Best-case scenario, you finish the entire thing.
For more ways to fight procrastination and boost your discipline to power through projects, workouts, and tasks - check out http://www.elitelifecoaching.net/procrastination-and-productivity
Article Source: https://EzineArticles.com/expert/Kelan_Ern/2505646
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Saturday, 6 June 2020
What Is the Difference Between a Pilates Workout and Yoga?
To begin with, both types of exercise are a very natural form of exercise for both and mind, and it would appear, especially recently, many more people seem to be involved in one form of Pilates workout or another. A Pilates workout can take the shape of classes or simply done at your leisure and pace in the comfort of your own home.
Both a Pilates workout and Yoga session one have similar traits but let me tell you the main differences.
Firstly Yoga as a form of exercise has been around for a very long time now. In fact, it actually dates back to almost five thousand years when it emerged in India. It is not just a workout; it emphasizes both mind and body, meditation, maintaining a proper healthy diet as well as breathing techniques.
In comparison, Pilates, a much newer form of exercise, has been in existence for approximately 80 years now, invented by a man called Joseph Pilates. Though it has certain similarities to some Yoga techniques, its main aim is to help condition the entire body. This form of exercise strengthens the muscles, thereby developing core strength into everyday movements that typically form your day-to-day life, without you even being consciously aware of it.
Yoga also involves core strength to a degree. However, its principles are more based on stretch and flexibility and less perhaps on the day-to-day body movements. Its focus is more on the inner body and more spiritual in its application.
Both a Pilates workout and a Yoga session focuses on breathing and movement at the same time. Pilates is more inhaling through your nose and exhaling through your mouth. Yoga, on the other hand, is more inhaling and exhaling through your nose.
Ideally, it would help if you determined what exactly it is you want to achieve from your workout. Do you want more stress management? If so, I would suggest Yoga. However, if you are looking to burn more calories, I would recommend a good Pilates workout, the choice is yours.
Generally speaking, during a Pilates workout, you may burn between 170-370 depending on the exercises done, whereas with a Yoga workout, the calorie burn is more likely to be about 140-250 calories. Either way, they are both excellent workouts that will improve both flexibilities and achieve the right muscle tone in the process.
However, if you are specifically looking to improve your abdominal muscles in particular, then Pilates is an excellent choice.
Pilates will work the whole body without any rapid or forceful movements that can injure you and because of its low impact nature, it is one of the stronger reasons why it is an excellent form of exercise for both young and elderly alike.
The centre of a Pilates workout is working on your abdominal muscles and your buttocks as it makes a person stronger from the inside out, making this one of its core attributes.
Pilates incorporates flexibility and strength, where it provides an excellent workout for all the different muscles groups, thereby giving you a much stronger body and leaner appearance.
Both a Pilates workout and a Yoga session can have a positive impact on your body. I cannot see any negative implications for either type of exercise if done correctly.
Regarding some similarities, they do however, both give you a feeling of well- being which can only be a good thing. They also both do not involve any jerk like movements or any other form of vigorous movements.
Each form of exercise workout will give you a sense of peace and wellbeing while at the same time, strengthening your muscles. Though each has its uniqueness as mentioned above.
From a visual stance, you will see results quicker doing Pilates than you would with Yoga, which may take longer, though they are equally as good for you in their own right.
The truth is that both are effective, yet each has its uniqueness; it does depend on how quickly you would like to see results.
I hope this article has shed a little more light on the two forms of exercise, they do even share a few similar practices, and there is absolutely no reason why you can't do both. If you would like to find out a little bit more about Pilates why not head over to https://letsgetandstayhealthy.com/pilates-benefits
Article Source: https://EzineArticles.com/expert/Harvey_Wolf/2756549
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Friday, 5 June 2020
Running in Our 40s and Beyond - It Is Possible!
Within the vast reaches of differences that define the human population, there are significant dividers that aren't taught or even consciously selected. Most people have heard the usual ones: there are people who like dogs or cats, and those who don't. People who love travel, and those who stay home. A more notable one: "I love to ride horses. They're so majestic." The flip-side to that one is "I rode a horse once, and it bucked me off."
One of these dividers most have seen are the runners and non-runners. They're usually easy to spot, as one usually looks like a marathoner and the other, well, doesn't. However, there is a gray area occupied by those who used to run but don't anymore, or wish they had started running when they were young and able, and didn't, or the never-rans who, later in life, would like to give it a try.
Welcome to the gray area.
For those with the basic physical ability to kick it up into second gear for longer than a mile or so, running can be a very healthy, fulfilling, life-extending, and enjoyable pastime. One doesn't have to be a marathoner with 1% body fat and six-minute miles. If simply running is the goal, then start small. Can a "walk around the block from time to time" become a 10K participant? With the right strategy and planning, it can be done. In one's forties and feeling past all possibilities? Read on and see.
We will all admit that the "world of sports" narrows as we add on the years. Apologies for being blunt, but it's true. As kids, skateboarding and tricks on BMX bikes and gymnastics on balance beams are walks in the park. Get into your forties, even thirties, and the drive for such pursuits wanes just a touch. We can still ride a bike. Even ride a horse. We can play softball. Things like that. Fortunately, humans only have two gears: walk, using one foot at a time, and run, with a short period of suspension between strides. Anyone can run at some level. For runners, there are second-gear speeds from a shuffle to a sprint - and all of us can claim one section of that speedometer for our own. Are we winning a 5K race? Maybe. Are others passing us? Probably. But are we out there running while others are not? Most definitely. It doesn't matter what your speed will be. Being out there, taking laps around your house or laps around the local school track, you're running.
So to begin, where are we today? "I never have run before." "I do some walking here and there." "I ran as a youngster, but it's been a long time." Can you put a walker in front of you and step up to join it? And do that over and over again? That's a start. We all have physical limitations. Have a doctor's physical and ask if running might be something you can do. Are your joints up to the task? Heart and lungs in a condition to improve? If it's a "no" to questions like this, can some lifestyle improvements make that happen? It's worth it to find out.
We all need a Starting Point; today it's huffing and puffing up the stairs. Tomorrow, we'll probably huff and puff just the same. Next week, it will get better. Keep going until you don't gasp. Work upward from there. Once you climb a moderate flight of stairs with only slight elevation in breathing and pulse, get out there and walk somewhere. Walk on a treadmill. Walk around the block. For heaven's sake, walk the dog. If you don't have a dog, borrow one.
For the determined, walks can morph into speed-walks. Speed-walks can skip into jogs here and there. Soon the jogs will outdistance the walking bits. Walk to warm up. Jog your course. Walk to cool down. This is vital, because the body needs to adapt.
A major advantage that the young hold over those not so young is general strength. All-over strength involves arms, legs, core, and range of motion. At later ages, we don't just get to barge into an activity -- we have to have all systems in agreement. Even the digestive system plays a much bigger part in our later years. Find some power-bands and hand weights. Learn some basic Pilates moves for the core muscles. Joints do their jobs much more easily if they have support of surrounding muscle, and we tend to lose muscle as we age. Keep your muscles strong, and give your joints a chance. Simple arm curls with light hand-weights are great. Squats and lunges strengthen as well as warm leg muscles for action. Even a three-second plank is better than no plank at all.
One can't stress enough -- the need to care for your knees. As joints, they are perhaps the support structures that need the most time to adapt to second gear. They will do so eventually, if you are patient. Increase distances a little at a time. If your knees agree with you, add some speed as well as distance. When you finish your run, stretch each muscle group: calves, quadriceps, glutes, and hamstrings.
For shoes, opt for the more expensive. Have them fitted at a footwear store, so that your feet and legs are in the best alignment for your stride. The right shoes can make the difference between knees that last a lifetime and knees that call it quits early.
Short local races are wonderful for goal-setting. Most allow walk-jog paces, which is great for the wide spectrum of competitor abilities. Keep in mind; there exists a need for 10 or 5K etiquette. Yes, there is a code of ethics in racing. Register early. Show up in time to get your bib number. Warm up. Brush your teeth. Don't wear cologne (please). Start in the group where you belong. Let the rabbits charge off unhindered. Strollers and zip leashes can be race-crowd regulars, as long as the zip-leashes aren't tripping up the crowd. Everyone there pays their race fees, so make each runner's race as winnable as possible. And thank the officials and marshals who set up tables and shades, give out cups of water, and slice bananas for finishing snacks. Most of the time, they are all volunteers.
So all of us have the potential to become runners. Run the race that your ability allows. Smile and thank those who, along your course, cheer you on (there are always a few). When you've finished your run, take a cool-down walk back to encourage those who are still aiming for that finish banner. We all have our own speeds, our own goals, our own triumphs. If we cross the finish at a walk, that is a triumph, too. But if you can run, keep going!
Bonnie Joy Cox has run 10k races since the age of nine, and still runs today. With activity that includes riding horses, kick-boxing, and strength training, this Gen-X aged runner is still racing and loving it. Writing, Riding, and Running keep her busy: find her three new novels at http://www.littleaustraliabook.com
Article Source: https://EzineArticles.com/expert/Bonnie_Joy_Cox/329133
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Thursday, 4 June 2020
10 Powerful Ways To Motivate Yourself To Workout
More than likely, because of this Coronavirus lockdown, your motivation to workout at home is less than your motivation to workout in the gym. At home you get distracted, others interrupt you, a program on TV takes away your attention. And there are many other commotions that get in the way.
So what do you do?
How do you avoid those disruptions? How can you motivate yourself to workout regularly and correctly?
The key question to ask yourself is, How badly do you want to achieve your health and fitness goal?
How to motivate yourself to workout is simple. Answer that question. Think about it with focused intensity. See the goal that you want to achieve in your mind, and reiterate your goal and, more importantly, reiterate the reason why you want to achieve that goal.
What's the WHY you want to be fit and healthy.
What do you want to be fit and healthy for?
The WHY possesses all the power to go after your goal until it is achieved - even if you are working out from home in this lockdown situation.
How much you want your goal determines the strength of your motivation.
It is that strength that will steadfastly motivate and drive you to fulfil your goal irrespective of any challenges, setbacks, oppositions, confrontations, distractions, interruptions, diversions, or anything else.
How to stay motivated will not be an issue anymore!
I recall a friend who set himself a goal that he felt extremely excited about. He talked for days on end about that goal; what it meant to him and how he really wanted to achieve it within six months at the most.
A couple of months later, my friend Bill, took me aside. I could see he was feeling miserable and despondent. He went on to tell me how disappointed he was that his goal had not materialised.
"Goal! What Goal?" was my honest answer. I had forgotten all about it. It was not what Bill wanted to hear.
"You know, my goal to get a toned, sculptured beach body," Bill reminded me, with a deep sense of defeat and frustration echoing from his voice.
"Oh that. I thought you were kidding. We all figured you changed your mind since we don't see you going to the gym anymore," I replied, perhaps a little sarcastically.
So, what happened here? What happened to Bill's drive? Where's his motivation?
In the beginning, Bill was excited about his new goal of getting a firm and toned beach body as he put it. He was full of motivation and determination to achieve that goal. "I will get it no matter what," where his last words to me. Hmmm.
He consistently went to the gym four to five days a week. He took his protein shakes, his supplements, and always asked personal trainers' questions about his training schedule and routine.
He was pleased with his progress.
By the third month, though, he started to go to the gym twice a week, and half-way through that third month it trickled to once a week.
His dilemma was he couldn't understand why his motivation to go to the gum and workout had dwindled to once a week half-way through the third month.
"At the beginning, I was so full of enthusiasm and motivation. I felt nothing could stop me," he explained, feeling ever so confused.
So what went wrong? Where did his incredible and unstoppable motivation go?
After careful examination, it came to light that Bill had lost his burst of motivation because he was not really passionate about being toned.
He really didn't care too much about having that beach body. In fact, he used to laugh at the beach-bodied people whenever he spotted one on holiday.
Interesting point, huh? See where this is going?
His goal was merely a passing 'wish'.
In other words, he did not want to be toned badly enough. If he did, if he felt passionate, he would have continued his workout routine no matter what challenges he faced.
Bill was torn between two thoughts.
The first said, "Yeah, I'd like to have a toned beach body." But his conflicting second thought argued, "Sure, but you could get along in life without it. You laugh at people who have a perfectly toned beach body, now you want one? Come on!"
And who won?
His conflicting thought had the upper hand.
You see, Bill would have 'liked' the toned body, but he did not turn that wish into a solid goal.
The toned body idea remained just that, an idea or a wish. As such, his once powerful motivation had weakened until it was there no more.
If he had turned it into a goal, a solid goal, he would have sought after it. He would have been motivated to pursue that goal irrespective of how tired or how busy he was.
After all, it was his goal. And goals are meant to be achieved.
Passion ignites the drive from deep within to maintain the motivation to reach all sorts of goals.
Passion provides the fuel to keep you in a highly motivated state of mind.
Once you find out what you are passionate about, once you find out the WHY you want to be healthy and fit for, how to motivate yourself to workout will become a simple matter of getting up and getting started no matter what.
Your motivation to remain persistent regardless of any setbacks and obstacles will be unstoppably strong.
Now, in this lockdown situation we are all facing, I have included below 10 powerful ways you can make use of to motivate yourself to workout - in time, your motivation will increase in momentum regardless of any distractions or interruptions.
Motivation fuels you to take consistent daily action to achieve and live your goal.
The 10 powerful ways on how to stay motivated are listed below. All you have to do is alter your strategy:
1. Plan your health and fitness goal once again
Now that you are in lockdown mode, simply having a goal will not mean you can achieve it. Your mind is too focused on this interruption of you going to the gym. By being frustrated and continually asking yourself, "How can I stay motivated with all these interruptions around me? How can I stay motivated without being surrounded by others who are also working out?" and an array of other similar questions, you will inevitably head towards the wrong direction.
As we saw with Bill, you need to have a clear and concise goal with no conflicts.
Simply wishing to have a certain kind of body won't help.
Simply wishing to lose weight won't help.
Simply wishing to jog the marathon won't help.
Working out has so much more to do with an emotion of achieving complete and all round fitness.
That's a great goal to strive for; at least for now while you're working out at home and not in the gym.
So what workout routine plan can you follow at home? Jumping Jacks, Planks, Tricep Dips using a stable chair? Think about it and come up with a plan. It need not be written in stone; adjust it as time goes by until you finally come up with a plan you'll be happy about.
You may face 'at-home-distractions'. Arrange with the people surrounding you a time of no interruptions while you workout. Ask them to respect your workout time.
2. Focus on the emotion of working out, and not on just working out
A powerful way to stay motivated to workout is by focusing on the emotion and happiness that working out will bring.
Endure the discomfort of working out at home by seeing the end result; by remembering the WHY you are working out for in the first place.
And an even more powerful emotion booster is to look into the mirror after the workout.
See and feel how great you look. This is a great motivation booster.
3. Reward yourself:
When you used to workout in the gym, did you reward yourself for having such a great workout? If not, you should've.
Now that you are working out from home, it is even more important to reward yourself after each and every workout.
Come up with a list of rewards.
Pamper yourself.
4. Stick to the plan that works for you
As we mentioned in step one, planning is important. Now, sticking to the final plan is crucial to your fitness success.
If your motivation to workout has dwindled, and it may at times, this is where discipline and your big WHY kick in.
Allow discipline to motivate yourself to workout.
Allow the big WHY to be your powerful 'chatter on your shoulder'; that urges you to stay motivated. This 'chatter on your shoulder' guides you on how to stay motivated throughout your workout.
And throughout the lockdown.
5. Quality over quantity
This is key. Just because you are at home and not in a gym doesn't mean that the quality of your workout should suffer.
Do not compromise and settle for less.
Do not jeopardise what you have already gained.
True you may need to adjust your home workout. True how to motivate yourself to workout may be an issue (at first). True the quality of your workout may take a slight knock.
If that is so, find a way around that to regain as much quality as you can from each workout session, and perform each session with total determination and dedication.
It's all about quality and not quantity.
6. Set yourself workout at home milestones
Chunk your final goal into small achievable milestones. You may do this every week, if you like. If, at the gym, your goal was to do 100 pushups and you find it hard to do that at home for whatever reason, chunk that down to achievable milestones by performing the amount you can do at home and scale up to 100.
Start off with baby steps to see what you can and cannot do and increase it incrementally.
This will certainly keep you motivated.
7. Get yourself a workout buddy
How to stay motivated consistently may still be a struggle every so often. If that happens to you consider finding a workout buddy; someone who will work out with you, and one who will help you maintain your motivation - and you can encourage and motivate him, too.
What a wonderful win-win exchange.
8. Music keeps you going
If finding a workout buddy is a challenge for you, or that person cannot be there for you as often as you like (even on Facetime), enlist your other workout buddy: Your music playlist.
For many, listening to music can powerfully motivate them to workout.
Are you one of them?
If not, consider that method.
You may be pleasantly surprised how listening to your favourite music can power you up; where you will be motivated and where you can stay motivated to workout.
And for some, they workout even longer and more intensely as they are powered by the loud beats of songs they love.
9. A fantastic distraction you will enjoy
As we wrap this up, here's a particular distraction I feel you will like. Perform all or part of your workout while watching your favourite TV program.
This will be a pleasant distraction that will take your mind off the unpleasantness of working out at home and not in the gym.
It could be a great distraction if your cardio routine is 'boring' at home. This distraction will override that boredom, don't you think?
10. Celebrate!
Make it a point to celebrate your success. You could celebrate every workout completion. You could celebrate reaching every milestone. You could celebrate every week of dedicated working out.
Celebrate that you are actually working out at home in the first place and didn't quit now that the gyms being closed.
Come up with a list of celebratory reasons, and enjoy every celebration.
There you have it. Those were 10 powerful ways to motivate yourself to workout and how to stay motivated during this lockdown.
Let me finish off with a quote from Zig Ziglar: People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.
Hani Al-Qasem is a published author, a Certified EFT (Emotional Freedom Techniques) Practitioner, and inspiration specialist.
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Article Source: https://EzineArticles.com/expert/Hani_Al-Qasem/132457
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Wednesday, 3 June 2020
Kickboxing Basics
Kickboxing has various forms, points, light contact, full contact, K1 and low kick all require variable differences according to style, however all have key areas in common.
Many coaches and fighters alike train in a multitude of formats utilising outdated and. Incorrect techniques and systems.
As a fighter you need to be aware of the various elements of functional movement and especially human movement
Push
Pull
Hinge
Locomotion
Gait
Each of the human movements can be broken down into further sub categories taking into account sports specific movements and needs analyses for your sport.
Below are the main 5 key elements of kickboxing strength and conditioning, with. Speed being subdivided so it's easier to follow and understand.
Speed - ability to move quickly but can be broken down into two areas;
Reaction - how fast can you attack, counter, defend,
Agility - ability to move your body quickly in various directions
Targeting - variable parts of your opponents body with ease and consistency
Timing - Timing is hitting your intended object and reaching maximum speed, right at the point of impact
Power - is simply Strength x Speed which is basically the explosive force exerted this generates power.
Kicking
Any kick in martial arts can basically be broken down into four basic parts if we omit strength and power.
Flexibility
Focus
Technique
Trunk
A lot has been written with regard to kicking, my aim is to keep it simple for this post.
Flexibility - just because you have great flexibility it doesn't mean you have good control, work on both as part of a warm up programme using them in tandem and singularly to create a more flexible controlled kick.
PNF stretching and RAMP warm ups can help with this, as a lot of kicks are interchangeable in delivery especially from the start to chamber point.
Focus - this part is simple ensure that you focus on one kick at a time practicing perfect technique with flexibility and control, if both don't go together stop and practice kicks that can be controlled and delivered correctly at a lower height. Don't lose hope, stay focused. When kicking look just past where your foot would or has struck the target, as thats where it needs to be.
Technique - keep it simple breakdown each kick into component parts and practice each part slowly slowly building in speed and power, again stay focused
- Fighting stance
- Chamber
- Extension of kick
- Return depends on the kick, e.g. back to chamber or back to stance. Think Axe kick or sidekick where you return to
- Fighting stance
Trunk - commonly known as the core, the trunk your abs and lower back play a huge part in stability and power when conducting kicks so they also need to be used in a controlled manner when executing kicks and practising technique and strengthen
Anatomy of kicks
Spinning heel kick
Often seen as a counter kick this kick is in fact a strong and powerful kick if delivered properly remembering in various styles spinning heel kicks can be delivered to your opponents head all the way down to the calf.
When practising this kick take into account five key areas
Distance
Speed
Power
Target
Accuracy
Muscles used during the kick are
Gluten, hamstrings, quadriceps,deltoids,calves,rectus abdominis.
Two key stretches for helping improve your kick
Pigeon stretch for quads, groin and hips
Reverse half moon improves balance, stretches hips, legs, chest and spine.
Side Kick
A uniquely strong kick and much utilised by kickboxers the world over. This kick has a number of variations but the key elements remain the same
Muscles used
Quadriceps
Gluteus medius
Calves
Abdominals
Latissimus dorsi
Tibialis anterior
Two key stretches to improve your sidekick
Side angle stretches quads, hips and side
Pigeon stretches the hips, quads and groin.
Axe kick
A strong and unique kick but leaves one open to counter attack.
Muscles used
Quadriceps
Guess maximus
Hamstrings
Rectus abdominis
Obliques
Two key stretches to improve your axe kick
Forward bend stretches calves hamstrings and hips
Kneeling lunge stretches hip flexors and quads
Roundhouse kick
Ultimately one of the three basic traditional kicks and has a number of variations.
Muscles used
Quadriceps
Obliques
Gluteus
TFL
Pectorals calves
Rectus abdominis
Soleus
Two key stretches to improve your roundhouse kick
Warrior 2 stretches adductors strengthens legs, hips and shoulders
Triangle strengthens quadriceps,stretches shoulders, chest, hips and spine
Front thrust kick
This is probably the most fundamental kick of the three basic traditional kicks in any form of stand up martial art. Normally executed from the back leg in order to generate power and increase power.
Muscles used
Quadriceps
Extensor digitorum Longus
Extensor hallucis longus
Calves
Rectus abdominis
TFL
Two stretches to improve your Front Thrust kick
Warrior 1 strengthens lower back stretches your quads and shoulder
Toe Walk strengthens and stretches toes and calves.
Front Snap Kick
A very fast kick but not as powerful as the front thrust kick and is normally thrown off the front leg. Again one of the main fundamental traditional kicks.
Muscles used
Quadriceps
Gluteus maximus
Quadriceps calves
Rectus abdominis
Calves
Stretches to help you improve your snap kick
Calf raise and calf down helps to strengthen the calves and stretches the Achilles heel
Kneeling Lunge stretches hip flexors and quads
Sport and recreation
Article Source: https://EzineArticles.com/expert/Brian_Fernie/130007
Article Source: http://EzineArticles.com/10284334
Tuesday, 2 June 2020
Your Gym Membership and Coronavirus
At the moment, with the Coronavirus epidemic happening worldwide, we are being told by experts that gyms are 'high risk' environments. Keeping healthy and looking after yourself will help your immune system' but gyms (especially right now) are not the place to be.
We need to increase our body's immune system, not increase the odds of infection by putting it in a 'high risk' environment and the risks of ill health. Many gyms at the moment are closed due to Coronavirus.
However, we need to keep healthy, keep exercising and moving but is having a gym membership now or indeed in the future the answer?
7 reasons to cancel (or indeed, not renew) your gym membership.
- The very environment of the gym is such that Coronavirus (or any virus for that matter) can spread quickly because of high levels of sweat that, unfortunately, are a by-product of the environment.
- At the moment, the experts tell us even though they believe the virus does not spread through sweat, it definitely can if a person touches hard surfaces that are infected and gym equipment is ideal for this, especially if someone coughs or sneezes and then contact the surface of the gym equipment.
- You may be thinking well, 'I don't sweat,' and this may be true. However, others will, and their sweat and the possibility of spreading the virus can go onto the equipment you will be using next.
- Experts tell us this virus survives best on hard and plastic surfaces, and again, unfortunately, gym equipment is an ideal breeding ground for it, so sharing gym equipment, may increase the likelihood of transmitting the infection from person to person.
- Gyms are a perfect place for any virus because they are typically humid and damp and dampness is a bad thing when it comes to germs spreading.
- During a gym workout, you are close to others, especially in set classes where the likelihood of transmission can be high, mainly depending on the gym, it's layout and class sizes.
- If your gym has a steam room again, you are currently advised not to use it because of the high humidity levels in them. Ask yourself the question is it worth it?
If you do decide to go back to the gym - remember you owe it not just to yourself but your Loved Ones to keep washing your hands and maintaining a high standard of hygiene at all times.
However, we need to stay active, and we still need to exercise; it's an essential part of good health, especially right now, when you need to be increasing your levels of immunity to fight disease.
Below are some tips on what you can do if you do still want to go to the gym when they re-open (if they have not already based on where you live).
Make sure in future you wipe down all the equipment you use before and after each workout.
- If there are sanitizers (and there should be), use them.
- Wash your hands as often as possible, especially after each workout session.
- Use paper towels.
- Be super careful at the gym and more conscious of your hygiene routine than you usually would be.
- Keep washing your hands regularly, even when you get home.
Try and create a home routine as we need to make the best of what we have. Why not get a pilates home workout at >>>> https://letsgetandstayhealthy.com/pilates-benefits
Article Source: https://EzineArticles.com/expert/Harvey_Wolf/2756549
Article Source: http://EzineArticles.com/10278712
Monday, 1 June 2020
Dynamic Warm Up Keeps You Safer and More Prepared
Gone are the days of a static stretching before a workout. Whether you are out for a run, on the court for a pick up game of basketball, or cycling your butt off, you will need your body to be ready for whatever you throw at it. When you start with static stretching, tiny tears are created in the muscle fibers which can increase the risk of injury. If you are an elite athlete, you really do not want to be sidelined for any of your events. A small tear from static stretching for a sprinter in the hamstring can lead to that pulled hamstring during a race. The same holds true for that pick up game of basketball. Don't perform a static stretch on your calf as it may lead to something serious when you explosively take off from the ground for a rebound or lay-up. A mountain biker needs a lot of power to crank up steep inclines, so static stretching should be avoided prior to shredding the trails.
Before exercise, one should perform a dynamic warmup targeting areas of the body that will need to be ready for what ever exercise or activity you are going to perform. Even still, involving the full body will ensure the best warm up. A proper dynamic warm up increases blood flow to those areas of the body that need it as well as increases muscle fiber recruitment. In other words, it wakes things up so that they are ready for action. Getting more muscle fibers to join the party will increase your performance.
Let's look at a power lifter. Power lifting is a very explosive sport and it is highly important to have the body ready or the risk of injury if high. Pretend we are at a competition and we have two athletes. They are getting ready for their big all out lift on the bench. Assume the two athletes are the same size, with the same bench max, and wearing the same clothing. Let's take Power lifter A, who does nothing to get ready for the lift. He lays on the bench, he has not invited all the muscle fibers to the party, he does not have the blood flow to safely perform this ultra explosive move and fails. Power lifter B, warm ups on a stationary bike. He also does his normal lunges, twists, arm swings, and gets on a warm up bench to lift a light weight, and works his way up to a good weight for muscle fiber recruitment. He does not fail but succeeds and do to the adrenaline and mind-set actually is able to lift more than was expected.
Make sure that you are including a dynamic warm up in your routine, you can see how beneficial it can be. See the video linked here to walk through some great dynamic exercises so that you are ready for your next bout of exercise!
Robert Jay Martin is a Certified Strength & Conditioning Specialist (CSCS) through the National Strength and Conditioning Association and TRX certified. Improve your level of fitness and/or level of cycling with his success, knowledge, experience, & 4 year degree. Visit his website https://martinrj26.wixsite.com/robmartin or his blog at https://urbikelife.com/news/
Article Source: https://EzineArticles.com/expert/Robert_J_Martin/213331
Article Source: http://EzineArticles.com/10289638
Saturday, 23 May 2020
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