Best Fitness Ways

Best Fitness Ways

You don't have to make a big sacrifice to improve your fitness. All you have to do is change your lifestyle and mindset a little bit! If you're reasonably active and have a relatively healthy diet, you don't need a complete overhaul of your lifestyle to improve your fitness. Rather, it can even make you sick. Instead, let's incorporate small ideas that can be easily done in daily life.

That way, you'll be able to lift heavier weights, update your running personal best, and run longer distances.

Stand up and try to work

The latest research, published in the British Medical Journal (BMJ), states that working at a desk while standing can increase productivity and reduce work-related fatigue. However, the benefits of standing up and working are not limited to that. 

Another study, published in the Scandinabian Journal of Work, Environment and Health, found that providing a standing desk for 20% of Australian office workers would lead to disability-adjusted life years (disease-healthy life in life). The index of the lost period) is expected to be suppressed by 7,492. "In short, more time to walk and stand will make you healthier and happier than sitting down," said Andrew, a fitness expert and brand ambassador for shoe brand Merrell.

Dr. Murray. "The lowest calorie consumption in the sitting position, but the more time you step away from the chair, the longer you stand, the more calories you burn, and the more muscles and joints you move. It also increases bone.

Set Goals and act

Setting goals can lead to the difference between "just somehow moving" and "training with the load and concentration needed to raise your fitness to the next level." That said, you don't have to set big goals. 

As sports psychologist Joe Davis explains, setting short-term goals is strategically better. “Long-term goal setting, such as losing more than 10 kg or completing a full marathon, feels endlessly distant, so it's better to break your goals into smaller units. 

For example, frequency (number of training sessions per week), Aim for techniques (improving certain yoga poses), results (time savings and 1 pound / about 450g weight loss). " Davis also proposes to set a "second goal" for individual training sessions. It can be a “specific number of rep” or a “technical improvement”, but in any case it is important to set achievable goals.

Sleep well

Recent studies have shown that a short nap can help improve memory, but getting enough sleep at night remains the most important condition for good physical and mental performance. 

"Most of the top athletes are top sleepers," said Dr. Murray, advising that it's important to sleep in a dark, quiet room with your smartphone turned off. A study published in the Journal of Clinical Sleep Medicine found that adequate sleep keeps you motivated to carry out your training plan and maximizes the effectiveness of your workout. 

Conversely, sleep deprivation has been shown to increase self-consciousness of effort, reduce cardiopulmonary performance, and accelerate fatigue. "I want you to sleep at least 7 hours (ideally 8 hours) 6 days a week," says Dr. Murray.

Talk to yourself
However, it is "gentle to the last".
How many times have you blamed yourself for failing to perform as expected in races, gyms and matches?
Negative self-talk can be a source of indignation to some extent, but many will find it directly linked to negative thinking and poor performance. Instead, become a personal cheerleader who encourages you.

"A mantra is a collection of words and phrases that directly appeal to your concentration for workouts and competitions," explains Davis. Such mantras motivate you by "reminding you why you are working". For example, keeping in mind “No Pain, No Gain” reminds us of the need to push even in difficult times.

Davis goes on.

“When you think of a mantra that works for you, it's a good idea to think about what kind of encouragement works for you. Is it a friendly, flattering, complimenting“ inner voice ”or straightforward? Are you looking for a rigorous approach? These differences in taste influence the content of self-talk that motivates you during training.

" I can do to (Yes I can) " Ya " rose thing is always down (What goes up must come down) " , etc., motivation is high, try a multiple of words and phrases that keep the mind set that can concentrate Let's try. It can be a specific word such as “tough” or “strong”.

Rejoice in success
If you continue training with effort and consistency, your fitness will improve. There is no doubt there. At least don't doubt. But if you are not aware of your growth , you will not understand the length of your journey.

" Human beings are more recognizable creatures than they aren't doing well ," Davis said . "I 'm also not good at joyful achievements and progress, regardless of size. "

Being aware of your achievements and taking pride in them will increase your motivation and make it easier for you to reach your goals.

Davis encourages you to habituate your training diary to record and manage your progress, share goals with friends , hold yourself accountable, and celebrate the success of others.

She also recommends giving two minutes after each training session to think about what she appreciates. “You don't have to make progress in every session, ” she says.

Because everybody has a bad day. However, looking back on what you are grateful for can help you find the “meaning and reward” for each session .

"It doesn't matter if it's your efforts, running in the beautiful dusk, new gym gear, thank you for your physical activity."