Make a Contrast / Clarity List… as suggested above but this time it can be (example) “My Ideal Tranquil and Content Life”
1. Say NO when asked to do something you really don’t want to do. I.e. running longer or faster just bc everyone else is doing it.
2. Don’t waste time thinking about the past or future. That’s not to say ignore past events or plan for the future. Set goals and work on getting there at your own pace. If you’ve not been consistent with your exercise then so be it. It’s never too late to make a new beginning.
3. Learn some relaxation techniques. A simple walk, yoga or even just sitting quietly in front of a candle can be a great time for meditation.
4. When you are concerned about something talk it over with someone you trust. Make sure your exercise partner isn’t adding to your stress. A guidance counselor might be worth looking into.
5. Simplify your life. Start by eliminating trivia, ask yourself: Is this really important? And finally:
6. Prioritize your schedule: do the most important things first but do not neglect the fun stuff which can include exercise. Before getting out of bed decide what fun things you’ll do today.
· Choose aerobic fat-burning method. Reject the philosophy “no pain no gain”. The activity should remain constant, unchanging so as to monitor progress more easily. (i.e. do walking one/ two month (s), running the next, swimming, power yoga etc.)
· Choose an eating / lifestyle plan (also make goals here simple; see Nutritional / fitness practitioner for program)
· Choose better shoes (the least complicated one’s work best) and equipment
Choosing an anaerobic component (lifting etc.) however this should even be considered until a solid aerobic base is built.
Are you aerobically deficient?
Fatigue, blood sugar stress, increased body fat, structural injuries, menstrual and menopausal symptoms, reduced endurance, mental & emotional stress, poor circulation and sexual dysfunction are all indicators that you may be aerobically deficient.
· Develop your aerobic base: set target heart rate (THR): Subtract your age from 180 (180-age = THR).
· Are you hitting the fat burning zone? Which is 10 beats Below THR This is your aerobic training zone
To figure out your what your heart rate is:
How to calculate Target Heart Rate (THR)
180 – your age = THR
If are recovering from illness, trauma, surgery etc. then subtract 10 from THR formula.
If you have not exercised before, exercise irregularly, have regressed in training or competition, get more than two colds or cases of flu per year, have allergies or asthma, subtract 5.
If you already workout at least four times a week without ANY symptoms then use formula above
If you are a competitive athlete & have been training for more two years w/o ANY of the above mentioned problems and have made progress in competition w/o injury, add 5
MY TARGET HEART RATE IS _________
1. Place the tips of your index, second, and third fingers on the palm side of your other wrist, below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck, on either side of your windpipe.
2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You might need to move your fingers around slightly up or down until you feel the pulsing.
3. Use a watch with a second hand, or look at a clock with a second hand.
4. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute.
Check your pulse: _______________ x 6 = ________________ (or pruchase a THR rate montior)
(beats in 10 seconds) (your pulse)
4. REFINE AND IMPROVE
A. Measure Progress: This is where you can prepare a special journal/ log/ diary.
Use the Maximum Aerobic Function Test (MAF). Which is: measuring the time of a particular activity along with a given heart rate and distance (or other factors such as watts). Example: jogging at 1 mile at a heart rate of 140 bpm, initially took 12 minutes, a month later at the same heart rate, it took 11.5 minutes and two months later, 10.5, and then three months later it took 10 minutes. This indicates good progress, while never going into the anaerobic stage thus burning fat. The MAF Test can reveal any excess stress, dietary/ nutritional (chemical) imbalances or even physical (structural) problems; a sudden change for the worse (i.e. depression [mental imbalance], fatigue, knee pain) is not normal. Discovering what the problem is (with a professional) and dealing with it can bring back your original results.
Doing the MAF Test once every 1-3 months is enough, as to not foster an obsession (also weekly fluctuations is difficult to measure objectively)
B. Is your program really giving you what you want? ___
Have you been able to measure your workout? ___
Is your energy good from wake to bedtime? ___
Free from injuries, minor aches and pains___
Is your body fat at a controllable level? ___
Do you forward to working out? ___
Do you feel good after your workout? ___
You may need to modify your program if you have answered even one of these questions with a NO.
· When you reach your goals, return to step 1. Reassess and Start Again.
*Once you have built a steady aerobic base you will be able to start incorporating anaerobic exercises such as lifting weights, sprinting and so on without compromising your body.
*Remember to perform aerobic exercise more then anaerobic (i.e. walk/ run 3 times per week and lift weights twice or once a week.)
*Always warm up aerobically before and after (cool down) performing the anaerobic exercises ( then stretch - Yoga is also good).
*If you are performing your anaerobic exercises properly then you should not have any soreness or injuries. The best way to insure this is to maintain nutrient density via food and supplements and continuing on with your log (put your desire statement into your exercise log book).