It only takes a few small lifestyle adjustments to gain big fitness achievements. Fitness programmes that require changing your way of life, with good eating habits and sufficient activities, can affect your wellbeing too. Few small activities are enough to strengthen the body muscles and cut off fats. Then, if you are eating a well-balanced diet and engage in physical activities regularly no need for overdoing fitness acts.
Standing for fitness achievements
British Medical Journal published an interesting research paper disclosing the importance of standing desks, which give the ability to stand and move, at offices. According to the paper, this method increases productivity and decreases weariness. Another paper published in Journal of Work, Environment and Health of Scandinavia says Australia’s plan of providing 20% of standing desks for offices would save 7,492 ‘health-adjusted life years (calculated health of the population against estimated weigh down with ailments).
The opinion of the fitness expert Dr, Andrew Murray is blunt to the point of fitness achievements. He says that if people work standing instead of sitting they will be not only healthier but also happier. He further notes that calorie usage in sitting posture is lowest but when upright more calories are burnt. As muscles and joints are active when standing that helps to keep bones strong.
Aim for a goal
Instead of just doing ferocious fitness activities, try to fix a Goal according to your need. For instance, if you want to tone down your thighs or arms fist aim for that. Fix a Goal to reduce fat of the particular limb and practise it. Even setting Goals can be phased out into several short term stages. This can lead to many fitness achievements.
According to Jo Davies, an authority on Sport Psychology, long term aims of losing 30kg or so would think as a difficult task to achieve. So the Goal gives a negative feeling. But you can phase out the Goal to weakly segments with dividing desired weight losing too into weekly segments. Jo Davis says that this system would give you the opportunity to improve the intensity of training week by week also making it easier to reach your final goal.
He further opines that breaking weekly Goals too to segments is fruitful. When the desired achievement breakdowns into small segments psychological effect are very positive. You feel that Goal is easy to reach. If you can prepare a chart and hang it to record the achievements that would give you a great psychological boost to continue the task.
Sleeping is essential for fitness achievements
Sleeping is vital for physical as well as mental wellbeing. Short doze helps memory power, researches have proven. Best athletes usually sleep well and that keep up with their high performances. Fitness expert Dr Murray recommends a room without lights and sounds as well no disturbances to have a nice sleep. You even must keep your mobile phone off.
Catching full forty winks motivates people to stick to training plans. This also helps to get the most out of their workouts. On the other hand, inadequate sleep has been proven to increase the perceived effort
Try something different
The routine work is boring. This applies to the office works as well as fitness programmes also. Passing the same environment and people or riding the same bicycle on the same route would just become another boring routine. This will cause losing enthusiasm and excitement of exercises. Ambitious and highly motivated individuals even may feel the monotony. When this happens the productivity of working out gets decreased.
You can change the mode of your exercises to keep up the fitness programme and gain big fitness achievements. There many inventive sporting methods.
Play a soccer or rugby session. Playing Volley Ball also is not a bad idea. The added fun to exercise and also give ample workout legs and body. There are other recommendations too. For example, US Council on Physical exercises in a study has revealed trampoline jumping is as good as running. In addition, Muscles, Ligaments and Tendons Journal recommends kickboxing.
These you can do as a change for the routine exercises to avoid losing interest. As everything, for successful results fitness training also needs a paradigm shift. Think differently!
Internal dialogue makes you free from self-doubt. In any sport individual internal dialogue gives positive results if engaged in the correct way. There is a danger also if you always in a negative frame of mind in the internal dialogue the results would be disastrous.
Try to see things in a productive way. Consider your gains are sufficient in the given conditions. If the results are not to expectations, then try to see the places where you have gone wrong. Then determine to correct them at the next occasion.
When a well-planned training process is implemented the result would be always positive. But you have to know or have a piece of self knowledge about your achievements. You yourself must have a measure of the results of the programme you follow. Normally people tend to self-doubt but don’t do it here. Actually, you don’t need to brag but self appreciate your gains, however small.
You will not feel any improvement after every small activity. Sometimes it takes months to show a significant improvement. Keep a notebook or diary to mark every tiny detail of your progress. Dr Jo Davis says sharing information with a friend is also important to gain big fitness achievements.