Balance Jan Issue 2018 - 20
Transform:
t h e manual
The
RESULTS
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LIVING LIFE
DO-IT-YOURSELF
SURVIVAL OF FITTEST
To you, structured exercise
is as exhilarating as
cardboard. You need to
sweat with a singular focus
- enjoyment - and training
in the great outdoors will
offer you precisely this, as
research is finding that it
acts as an all natural form of
Prozac. So, if you feel at one
with yourself and nature,
going for a run, cycle
or walk in your local park
will keep you motivated
to come back for more.
You're a one-person wolf
pack who is highly self
motivated. To you, exercise
is more easily integrated
into your daily routine if it
doesn't rely on others. This
cuts back on those annoying
social comparisons and
interactions. A well
structured gym-based
routine is ideal because it
allows you to work at your
own pace, with your own
beats and goals. If you
enjoy exercising alone, you
probably relish the time out
from the outside world. And
amen to that.
You want to give your fitness
and muscle mass a solid
tune up in the shortest
amount of time. If that
means your workouts need
a seatbelt, so be it. Crossfit is
the perfect marriage to your
fitness commitments. You'll
use a mix of gymnastic,
strength and intense cardio
exercises to condition your
body to become good at
everything, not just one
thing. Research showed
Crossfit burns 3.7% body
fat and increases VO2 max
by 11% in 10 weeks.
Try
Write down 10 types of
exercise you'd actually like
to try. Put the list on your
fridge and assign them to
days over the month. This
will help with motivation.
OK, maybe it's guilt.
y
Mostl
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CHILL OUT
You're sensitive to stress
levels peaking but
unfortunately, you cannot
compartmentalise stress
because emotional,
work and exercise strain
are all treated with equal
rights by your brain. This
saddles you with the risk of
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Try
Try
Short and sweet sessions
- research shows training
for longer than an hour
fails to bump up your
muscle building hormones.
Any longer is an exercise,
but only in futility.
Embracing change. New
workouts mean your body
is constantly adapting to
fresh stimulus. Doing new
versions of exercise is the
key to long term success.
Revamp the structure of
your routine every six
weeks to optimise gains.
TRAIN OF THOUGHT
FIND
YOUR
BALANCE
HOW TO MAKE
YOUR EXERCISE
CHOICE LAST
A LIFETIME
TRACK PROGRESS
Remember that dorky photo of
you at your first session? If you
keep a detailed training log, it
will one day bring a smile to your
face. 'Evidence of improvement
is crucial for keeping enthusiasm
high,' explains Mark Bellamy a
sports psychologist. Your
workout log has 100% objective
feedback. Looking back at how
far you've come is sure to spur
you on in the future.
JOIN THE CLUB
Even if you aren't competitive, it
is still worth trying to compete
with your former self. Winning
should always be secondary,
real success is being able to
make tiny improvements each
week to just be a fraction better
than who you were. Last week.
QUESTION EVERYTHING
People who asked themselves
whether they will do a task,
do it better than folk who tell
themselves they will, found
research at the University of
Illinois. To begin, ask yourself
how many times you'll exercise
each week and post that on
the fridge to stay accountable
to yourself.
GO DOWN A NOTCH
meltdown if you set your
Nikes to fat burn-mode after
a particularly hectic day.
Your exercise goals need to
be more calming and that
means yoga mat shopping.
Yoga offers a workout that's
better than all other forms
of exercise for improving
mood and lowering
anxiety, according to the
Journal of Alternative and
Complimentary Medicine.
Try
The bridge: Lie on your
back, knees bent and feet
flat on the floor. Push your
feet down to lift your pelvis
and hold for four seconds.
Repeat for up to two
minutes. 'This will isolate
the deep ab muscles which
hold your stomach in and
pull back your shoulders,'
says Pilates master
instructor Rhona Marshall.
BA LA N CE January 2018
Astonishingly tough workouts,
like HIIT, offer the fastest route
to your end goal, but you should
temper your enthusiasm. A
paper by the University of
Michigan found replacing brutal
workouts with movement and
exercise that makes you happy,
will make you more likely to stick
to it. 'A new understanding of
what really motivates women
might make an enormous
difference in their ability to
successfully incorporate physical
activity into their daily routine
- and have fun doing it,' says
study author Michelle Segar.
Table of Contents for the Digital Edition of Balance Jan Issue 2018
Balance Jan Issue 2018 - 1
Balance Jan Issue 2018 - 2
Balance Jan Issue 2018 - 3
Balance Jan Issue 2018 - 4
Balance Jan Issue 2018 - 5
Balance Jan Issue 2018 - 6
Balance Jan Issue 2018 - 7
Balance Jan Issue 2018 - 8
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