Start Your Morning Exercise Tomorrow
At 7 a.m., you might wonder what else you can do besides sleeping in. In fact, this is a perfect time for morning exercise. You can go for a jog or spend 20 minutes on flexibility exercises. Research has confirmed that those who exercise in the morning tend to feel happier than those who do not. Here’s a tip to help you get out of bed: place a poster of a fit model on your ceiling. When you wake up and stare at it, you'll naturally want to imagine achieving a similar physique, motivating you to get up and start your morning workout.
Focus on Four Basic Exercises
If you're short on time, concentrate your efforts on foundational muscle exercises. There are four basic movements that are easy to master: squats, sit-ups, jumping exercises, and stretching. Perform each exercise for 20 repetitions and repeat this circuit four times without breaks. You will be amazed at the results.
Use a Simple Tracking Method for Your Health
Develop a habit of weighing yourself at least once a week and display this number prominently. You can create an Excel spreadsheet or write it on a card and stick it on your fridge. If you can’t face the harsh reality of your weight daily, you might quickly forget about maintaining your fitness. Regular reminders can significantly aid in achieving your health goals.
Understand the 20-Minute Rule
If you can’t visit the gym regularly, incorporating brief, intense workouts can be just as effective. A Canadian study found that 20 minutes of high-intensity, explosive workout can burn more body fat and calories than steady, moderate exercise. This approach breaks your body out of its usual training routine, leading to greater fat loss. Whether it's sprinting or brisk walking, add some intensity to your exercise routine from time to time.
Swap Snacks for Exercise
As the weather gets cooler, it’s natural to crave calorie-rich foods. While these can boost your metabolism and increase blood circulation, they are not your only option. Scheduled workouts and even black coffee can deliver similar benefits. Adjust your routine to replace the urge to snack with some physical activity.
Engage in Aerobic Exercise Three Times a Week
Research from the University of Pittsburgh indicates that moderate physical activity can provide a sense of satisfaction that is more beneficial to your health than enjoying a hearty meal. Regular aerobic exercises boost your energy levels, increase your metabolism, reduce body fat, and promote a well-coordinated physique. During these workouts, your heart rate should elevate, but you shouldn’t be breathless. Activities like running and skipping rope effectively build muscle while burning significant calories.
Make Use of Small Time Windows
When your flight is delayed or the bus is late, how do you usually pass the time? Browsing on your iPhone or complaining won’t help. Instead, utilize this waiting time for meaningful exercise. You can do squats while carrying your bag or practice walking in place if conditions allow.
Reward Yourself Appropriately
If you can walk 30 minutes to your favorite Starbucks, treat yourself to a delicious matcha latte. If you’re at the gym doing a tedious 30-minute run, plan to watch a new movie once you're home. The key is to reward your healthy behaviors, making exercise a fun part of your life rather than a chore.
By incorporating these strategies into your routine, you can make exercise an enjoyable and rewarding part of your day, ultimately improving your physical and mental well-being.