Do you start the year full of expectations, but as time goes by, you can’t seem to achieve your goals? The so-called “resolution high” is very common among people trying to implement behavior changes. You must have noticed that health clubs get particularly crowded this time of the year, packed with new exercisers eager to give exercise their best efforts. This clearly shows that people are motivated to change. However, good intentions may not be enough. A research[1] project pointed out that “current intentions typically account for about 20[%]–40% of variance in [desired] behavior.” This means that certain behaviors may not occur despite our best intentions. Moreover, individuals armed with strong intentions, such as during the “resolution high” period, tend to make self-predictions based on a best-case scenario. This approach is far too optimistic; the individual ends up overlooking potential obstacles that could impair the intended behavior.
Exercise of the Month: The Plank
The plank is a body-weight static exercise in which abdominals and mid-back muscles are engaged in order to stabilize the whole body. It is an excellent exercise to strengthen the core and to improve endurance of the stabilizing muscles. The core muscles are the ones responsible for maintaining posture and body alignment, meaning that they essentially work as stabilizers. The problem is that stabilizers are generally prone to weakness; a weak core compromises balance and movement efficiency, which can lead to chronic pain and injuries in the long run.
Weight-Loss versus Fitness Level
A recent study points out that fitness level may be a better predictor of health and longevity than weight-loss alone. This is great news for people who are physically active but have a hard time losing weight. Yet, this is still a controversial subject. On one side, there are the weight-loss specialists and a great part of the scientific community urging people to lose weight. On the other side, a few researchers such as Dr. Linda Bacon, PhD and Dr. Glenn A. Gaesser, PhD who believe that America’s weight obsession is doing more harm than good. The question is: “Can weight-loss alone deliver all the health benefits largely advertised by the industry or is it just a vanity issue?” Moreover, should it be pursued no matter what or are there limits that should not be crossed? I’ll give you the facts and you’ll make your own conclusions.
Five Steps to Your Fitness Success
The year is finally coming to an end. This is a good time to reflect on our goals, what we were able to accomplish and what didn’t go very well. Reviewing past experiences allows us to see things from a different perspective, which may offer some important insights about our perceived successes and failures. For instance, did you accomplish your fitness goals for the year? Or did you start well but lost your incentive at some point? Don’t feel embarrassed if you couldn’t stick to your exercise plan. Studies report that the dropout rates from standard exercise programs are as high as 50% during the first six months. This doesn’t mean that you are lazy or are not cut out to exercise. Virtually anyone can become a regular exerciser if he/she observes and respects a few rules.
Time-Saver Routine: Strengthening and Stretching for Beginners
Did you know that lack of time is the most common reason for not exercising? Many times, people skip a workout because they feel that if they can’t dedicate a whole hour to an activity, then it is not worth even trying. I understand that the current exercise recommendations may seem overwhelming at first, especially if you are new to exercise. The American College of Sports Medicine (ACSM) states that most healthy adults should participate in a minimum of 150 minutes per week of moderate-intensity cardiovascular activity, engage in two weekly sessions of resistance training, and perform flexibility drills at least two to three days per week.
Give Your Shoulders Some TLC
Did you know that the shoulder is the joint with the widest range of motion in the body? Think for one second about all the body movements that involve your shoulders. You can bring the shoulders up closer to the ears or press them down. You may move them forward or pull them back. It is possible to raise the arms in front of you, to your side, above the head, behind your back, or in diagonal. Your shoulder can also rotate inwards or outwards. On a daily basis, an array of movements are combined in order to allow the performance of several tasks, such as when you reach for an object on a high shelf, scratch your back, or lift a heavy object from the floor.
Working the Core: Sample Mat Routine
Our core muscles are the ones responsible for maintaining posture and body alignment during day-to-day activities. A weak core leads to poor habitual posture, putting the spine under considerable stress, which might result in injuries and chronic pain. I’ll bet that you probably already knew that.
Watch Your Posture!
Slouching on the couch, holding the phone with one shoulder, wearing high heels, performing tasks that require repetitive movements, working on the computer for long hours… These are just a few examples of activities that contribute to improper body alignment during one’s day. We are so used to engaging in some of these behaviors that we don’t even seem to notice how harmful they can be. Even though we feel that our body is well-adapted to the challenging positions we often assume, chronic poor posture can take its toll on health.
Say Yes to Exercise
Finding Meaningful Reasons to be Physically Active
You already know that regular exercise is important for the maintenance of good health. But even with all the evidence, you still don’t seem to be able to lead an active lifestyle, do you? You are not alone. A large percentage of the American population does not engage in physical activities on a regular basis, and this is especially true for women. I don’t believe that women don’t exercise because they are simply lazy, but because they can’t find meaningful reasons to change.
Structured Exercise Program for Beginners
You’ve been trying to live an active lifestyle. You go for a walk every now and then, but you feel that you are ready to take it to the next level. You want to engage in a regular exercise program but you are not sure how. Advice from fitness magazines is questionable and the exercises are hard to follow. The truth is that there is too much information out there, and it is hard to figure out what is appropriate for you. That’s ok, I’ve been there and I know how you feel. Do not despair; I’m here to help you get started.