Tuesday, 3 November 2015

Sticking to your fitness goal seems like a hassle, no? Try this!

Here's how you can stick to your workout.

Combining mindfulness (directing the mind to the current state while cultivating a sense of non-judgment) with exercise might make your workouts more pleasant, says research published in Alternative and Complementary Therapies. Participants who practised mindfulness techniques--breathwork, visualisation and mindfulness-based readings reported more positive feelings over time than those who didn't.
Prevention advisor Vinata Shetty shares some tips on how you too can incorporate these techniques in your workout.
Read: The Miracle of Mindfulness by Thích Nhat Hanh.
Visualise: Visualising your goal will help you remain focussed.
Be aware: Being aware of the target muscle group while you are working out yields better results. Focus and feel those muscles flex.
Jump to it and strengthen your bones: Here's why jumping jacks should be a part of your everyday routine. A study published in American Journal of Health Promotion showed improvements in hip bone mass density in women who jumped compared to those who didn't. Sixty pre-menopausal women, aged 25 to 50 years, were randomly assigned to a control group or one of two jumping groups (either 10 or 20 jumps, with 30 second rests between jumps, twice daily) for 16 weeks.
Jumping was done barefoot, on a hard floor covered with a thin carpet, and women were instructed to jump as high as they could. Tests of hip bone mass density were made before the programme and at 8 and 16 weeks. Compared to the non-jumping controls, the 20-jump group showed significant gains at 8 weeks, and both groups showed significant gains at 16 weeks.

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