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Jen Widerstrom shares how to maximize your HIIT training so you are seeing the results you’re working so hard for. If you’re well-versed in the benefits of high-intensity interval training (HIIT), but feel like it’s just not working the wonders that it should, these two pointers are for you. Here’s how to push yourself mentally and physically to that gotta-catch-your-breath point where the HIIT magic happens. Step 1: Psych Yourself Up Instead of being nervous about doing your work sets, get excited to see how far you can push yourself each time. The thing about HIIT is that it allows you to get stronger not just physically but psychologically. It builds your mental grit in a way you likely haven’t experienced. So approach the challenge in a big-picture way-use something I call the “wonder line.” Wonder if you can get just one more rep in before time’s up or achieve that next progression in the movement, whether that’s adding an incline to your sprints or jumps to your squats. This is the true magic of a HIIT routine-once your mind is on board, your body will follow. Another motivator: With high-intensity intervals, remember that there is always rest […]
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People these days are often so busy with work and their responsibilities that sometimes they forget to take care of their mental and physical health. However, if you keep this up, you risk your chances of burning out and developing certain illnesses that may be hard to treat later on. This is why it is important to take the necessary steps to ensure that your mind and body stay in top condition, especially during these troubling times when the world is currently under a global health crisis. Apart from avoiding the development of serious ailments and conditions, one of the benefits of keeping yourself strong and healthy includes saving yourself the trouble of paying for expensive hospital and doctors’ fees. With this in mind, you can do more activities while prolonging your life expectancy in the process. Read on to learn more about how you can ensure that you stay healthy. De-stress Stress can come from an abundance of factors that you face in your everyday life. If you do not find ways to remove stress from your body, it can contribute to the development of serious medical conditions like high blood pressure and heart disease. Luckily, there are […]
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Hit the reset button on your workout routine with these fit outdoor activities. The gym is closed, and the walls around you are closing in; You’re in desperate need of some personal time away from it all. Doing outdoor activities is a great way to get back into shape and out of your daily quarantine routine. As we try to flatten the curve as a community it’s important that we adhere to the CDC guidelines for social distancing. Keep six feet away from anyone; Wear masks and gloves; and Bring disinfectant for good measure. Our priorities are our health no matter where we are in life. Everything else will fall into place when we focus on that. After all, you won’t be doing any activities if you catch the virus. With that said, as public parks remain closed in some states, there are still a great number of outdoor activities to get your heart rate up. Being active is good for your mental and physical health. Studies have shown getting sunlight and fresh air improves your well-being. So whether you trek out into the forest on your own or take the family with you, make it a plan […]
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Spruce up your fitness routine for the cold weather. As the temps start to change, your fitness routine can, too. When it comes to your walking or running outside, you may soon be moving much of your workout to the treadmill, floor exercises, and machines at the gym. But even if you go to the gym throughout the year, it’s always fun to switch up your workout with fresh new ideas. Many health benefits can be derived by having fun with other indoor fitness activities that are effective to take your workout out of the gym. Change is great for your mood and increased social opportunities. So read on for some inspiration and ideas! Switching things up when it comes to your workout regimen is really healthy. According to Men’s Health, you may not achieve as much success when you continue with the same old thing, even if it’s a solid plan. Doing the exact regimen on the exact days can be pretty tiring for your body and mind. It’s an easy way for individuals to stop their workout routine altogether out of boredom! According to David Jack, Men’s Health training advisor, excess stress and too many “repetitive patterns” […]
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To live healthy today, look at the past and human evolution. There is a definite link between our physical health and our mental health. As far back as the Greeks, the importance of having a sound mind and sound body were understood and “of Sound Mind and Sound Body” became that credo. So what did the Ancient Greek know that we seem to have forgotten or lost? Let’s take a look back in history and see what we can find, again. For a healthy mind and a healthy body, the following 7 habits have proved to be a valuable tool. • Daily Physical Activity: Every day, find 20 minutes to exercise at least 3 times a week. • Feed Your Curiosity: Curiosity is said to have killed the cat, but it has been discovered by taking a few minutes of your day each day to learn something new, it can only expand your brain. • Nurture Creativity: Every day, find a way for your mind to be challenged with new ideas and new ways to do things. Try to connect ideas that are unrelated to each other. • Human Accord: Create close-knit relationships with others and find a social network […]
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Everyone has the occasional “senior moment.” Maybe you wander to the kitchen and can’t remember why, or you misplace your keys. But while these mental hiccups may be bothersome, they usually don’t drive you to visit the doctor. “Most people focus on physical problems—high blood pressure, pain, disability,” says Rumana Yunus, M.D., primary care physician at Henry Ford Health. “But if your mental health isn’t functioning optimally, your physical health will suffer as well.” The good news: Studies show you can bolster your brain’s reserves and reduce your risk of losing your mind by adopting some basic health habits. Already in your golden years? Don’t fret. Research also shows the brain continues forming new connections throughout our lifespans. And you can help it along with these 8 brain-boosting strategies from Dr. Yunus: 1. Learn a foreign language. Learning a second (or a third) language challenges the brain in new ways and may even delay the onset of dementia, according to recent research. Say you learn the word for mother in Spanish is “madre.” Initially, you may have to concentrate to remember that word, but if you practice, over time, it becomes part of your vocabulary. That easy recall proves […]
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Experts offer their tips on exercising to improve your mental health Everyone knows the benefits of exercise: stronger muscles, more energy, weight management, better sleep. A mood boost is often tacked on as a bonus. But there is stronger evidence than ever before that movement not only improves your mental health, but also protects it. Depression is the fourth most serious disease worldwide, yet the psychological benefits of exercise have been overlooked, says Jack Raglin, a professor of kinesiology at the Indiana University’s school of public health: “The evidence just keeps on coming.” In fact, even if you were to exercise for the sake of your mind alone, it would be well worth doing — and the good news is, a little makes a big difference. Here’s how to move yourself happy. How does movement boost our moods? It’s widely believed that the psychological benefits of exercise come from the release of endorphins, but that is an oversimplification. “The evidence for that is really weak,” says Raglin. Instead, when we exercise, we produce a cocktail of hormones, including endocannabinoids — all of which contribute to making us feel good. Endorphins are produced at a certain intensity of activity, […]
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According to a study by Yale University published in the Lancelet Journal of Psychiatry, the side effects of too much exercise can worsen mental health. This study covered around 1.2 million individuals in the United States from 2011-2015. Exercise is known to help reduce the risk of heart disease, diabetes, and other physical ailments. This study established that it also affects mental health across a large population sample. Key Findings Of The Study: Side Effects Of Too Much Exercise According to the study, the impact of exercise on mental health is usually positive, leading to a lower mental health burden for all types of exercise compared to not exercising. The most significant benefits were seen across popular team sports, cycling, and aerobic and gym activities. And the best duration for activities was 45 minutes three to five times per week. Exercising more than 23 times a month or for more than 90-minute durations suggests obsessive behavior and harms mental health. But is over-exercising really that bad? Over-exercising means exercising without taking a rest, for too long, and being addicted to exercise. It can be compared to workaholism or taking any positive habit and becoming obsessed with it. The study […]
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We all have heard and are aware of people all over the world recommending to exercise because it makes a healthy body, gives you a better look, and just overall makes you feel better. All of this is goody good stuff, but what about the things you’ve never heard of? That’s right, there are many more advantages of maintaining your body than what meets the eye so without further ado, let’s just get right into it: 1. Improves Mood: It is common among most people to attribute exercise to a physical activity that only focuses on making your body better. We won’t disagree that a larger percentage of doing exercise is regarding the physical stuff, it does provide some advantages on a mental level as well. For instance, exercising for a while will bring a sense of achievement, and every time you push your limit or reach your fitness goal, the sense of ‘feel-good’ increases even more. Furthermore, it also helps in focusing and increasing your coordination among individual body parts since a lot of exercise require correct posture and position to perform many exercises. 2. Increase Stamina: It seems kind of obvious that when you run on the treadmill […]
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Whether you’ve been exercising for ages or are brand-new to fitness, these tips will help prevent gym anxiety from ruining your movement practice. Kickstarting a movement practice for the very first time can feel a lot like going on a first date: Your mind might race with anxious thoughts, your palms may be incredibly sticky, and your stomach could feel like it’s tied in knots. But this so-called gym anxiety isn’t only experienced by beginners. Dipping your toes into barre when you’re a long-time powerlifter or trying a workout class at a different studio than your go-to can also leave you feeling uneasy and intimidated. In fact, Keri Harvey, an NASM-certified personal trainer at FORM Fitness Brooklyn, felt “embarrassed” at an unfamiliar gym just the other day. Ready to test out a machine she had never seen before, Harvey took a beat to read over the equipment’s instructions and safety precautions. Despite being an experienced trainer, “for some reason, it made me feel like I was letting everyone else know that I don’t know what I’m doing,” she says. TL;DR: Gym anxiety can spring up in anyone at any point in their fitness journey. Thankfully, though, there are steps […]
