Exercise Smarter, Not Harder | KRON4

(KRON) – If you promised to exercise more from the first of the year, four months have now passed. Only 8% reach them and 80% fail in February.

If you’re having trouble sticking to your exercise routine, here’s an “addendum” to the New Year’s resolution.

The Do’s and Don’ts for Exercising More and Preventing Plateaus

  1. Don’t forget the “3 Minute Motivator”.

Sometimes the hardest part is getting started, so think “3 minutes”.

When you exercise, your body releases “happiness hormones,” like endorphins, dopamine, and serotonin.

Endorphins, your body’s natural painkiller, help induce feelings of well-being and euphoria (“runner’s high”).

Dopamine — The “feel good” hormone, dopamine, helps you feel pleasure.

Serotonin — Serotonin helps regulate your mood. It is a mood stabilizer and stimulates feelings of well-being and happiness.

Just three minutes of physical activity stimulates the circulation of these chemicals. So run in place, do some jumping jacks, put on some music and dance around the room to get started!

2. DON’T be an exercise perfectionist.

Let go of the “all or nothing” way of thinking when it comes to exercise. Sometimes life gets involved. It’s a fact, but as long as it’s not an excuse.

If you can’t keep up with your normal workout, do what you can. If you can only squeeze 8 minutes, do 8 minutes. Who knows, you might find you can do more.

3. Simplify your workouts — Work smarter, not harder.

Simpler training will overcome the obstacle of “I don’t have time”. You don’t need to spend hours in the gym to get the desired results.

Reduce your risk of overtraining. Workouts that are too long and/or too intense increase the risk of injury and can lead to lack of energy, decreased performance, poor sleep and loss of enthusiasm.

To simplify your workouts, follow tips #4 and #5.

4. DO NOT do isolated exercises.

Isolated exercises work only one muscle group at a time (eg, bicep curls, tricep extensions).

Lifting weights is the key to changing your body composition, but stick to it. compound movementswhere you work more than one muscle group simultaneously (e.g. squat, lunge, overhead press, pull-up, bench press, deadlift, loaded carry).

More muscle boosts your metabolism.

Examples of combination:

#1: Combine a compound move (squat) with 1-2 strength exercises (biceps loop and overhead press).

#2: Combine Compound Movements (squat) with a cardio element — a jump (squat jump) or jumping jack (crouching jack).

5. To shorten cardio training.

Replace long “steady-state cardio” workouts, where effort remains constant (fixed pace or level of effort) with shorter, high-intensity workouts.

Long, repetitive cardio workouts, like walking/running on a treadmill, can put unnecessary strain on your joints.

6. DO NOT do sit-ups and crunches.

seven. Change up your workouts.

The human body is very adaptable and will become more efficient, so it won’t have to work as hard. Result: fewer calories burned.

To keep seeing changes in your body, you have to keep changing things.

The takeaway: Focus on progress, not perfection, to incorporate more exercise into your daily routine.

Karen Owoc, ACSM-CEP, ACSM/ACS-CET, is a Clinical Exercise Physiologist in Cardiopulmonary Rehabilitation at Palo Alto VA Medical Center, health educator, and longevity author of “Athletes in Aprons: The Nutrition Playbook to Break 100 “. karenowoc.com.

Kristen T. Prall