Showing posts with label mental exercise. Show all posts
Showing posts with label mental exercise. Show all posts

Saturday, June 18, 2011

Exercise for the mind to help you achieve mental clarity.

Going into the middle of year, the time is crunching down on your goals, most people every year about this time are struggling financially due to the poor economy and circumferential collapse. Most people begin to doubt their self and get stressed as though their fears are real but not always the case. When you get those red flags, inner voice, twitches, butterflies you think is a bad thing, not always the case so is change. Is a chance to grow, to tackle the perceived problem as an opportunity for a better horizon. Give a yourself a complete assessment.

Evaluate yourself:- What is the timing on your goals?                    
What is the merit of your idea? Rewards you picture.
What is your motivation? Can you tell the difference between your internal motivation and external motivation.
What are you most willing to commit to?

Be curious about your fear-what are you avoiding?
Note down: Red flags, Inner Voice, Twitches, Butterflies-the feeling that comes and goes- Realize it is the opportunities now that can help you succeed later. Check your emotional state, Are you depressed or stable, find solution to revive your mind and calm your body.

What are you willing to risk?
Jot down your boundaries, cravings.
What are you willing to risk? Are your relationships and savings/assets at risk. Try to stay clear and alert.

Meditate to find your strengths and limitations. Get to know what makes you unique- dreamer versus detail oriented. Reserved versus extroverted. Visualize your goal, do you picture yourself doing that happily?

Get involved in a goal now, tomorrow is now- prepare yourself and quit procrastinating. say it out load to yourself, get active. Get into it.
Look for partner to work with but at the same turn realize you are own. Be curious. Get perspective. Break out and talk with people you know well.
Avoid endless bumps and circle that goes no where, the stagnancy of mental gyrations.

Stress-Is inevitable, find out how to manage it.

To Consciously engage in futile habit is to let emotions and preconceived ideas (prejudice) get in the way of clear and conscious decisions- Avoid been attached to problem or people you can't help.

Keep the big picture in sight. The frame, the flash is not much if the insides are decayed. Don't get so caught up in overcoming the obstacle in front of you that you neglect the magnitude of what remains to be accomplished in the scene-Oops ! 

Save yourself the premature dilution, yes you can do it- remember the prepared mind given the tools can achieve substance/value. Do the best with what you have!

O.A


Monday, August 30, 2010

Benefits of exercise


PHYSICAL ACTIVITY IS MORE IMPORTANT FOR HEALTH AND LONGEVITY THAN THINNESS. A SEDENTARY LIFESTYLE IS LINKED TO MORE DISEASE.
Exercise is a critical component of weight loss, lean-body mass, health and longevity.
A few benefits of exercising are:
An increased sense of well-being
A lower risk of chronic disease
A lower mortality rate (less people die as a result of diseases caused by living a sedentary lifestyle)
Helps in managing mild to moderate depression and anxiety. Mental clarity
Experts recommend a minimum of 30minutes of exercise three times per week for heart-health benefits. For weight-and fat-loss need, it’s recommended you exercise at least 30minutes five days per week. Exercise can be in any form of physical activity, so long as there’s energy expended. It is not just gym time at a gym club. Some exercise, no matter how little, is better than none.
Research in the field indicates that relatively shorter-duration, higher-intensity training is more effective for fat burning than longer, low-intensity training. Up to 60minutes of moderate to vigorous physical activity per day may be needed to prevent weight gain, but as much as 60 to 90 minutes of moderate intensity physical activity per day is recommended to sustain weight loss for previously overweight people.
Note: Exercise intensity is based solely on your heart rate. It is very easy to determine your intensity level simply by measuring your pulse or wearing a heart rate monitor during exercise.
Men over age 40, women over age 50, and those with a history of chronic diseases such as heart disease or diabetes should consult with a health care provider before starting a vigorous exercise routine.
Exercise Intensity- determines how much energy is used. The longer you exercise the more likely your body will begin reducing its fat reserves to provide energy for the activity.
Light intensity- this type of activity burns mostly fat, but the quantities are so small that even long duration will not result in noticeable fat loss. Nevertheless, give yourself a reward for taking stairs instead of elevator, gardening, and for parking at the far end of the lot. Keep up your good workout; gradually move up to moderate exercise.
Moderate Intensity- The highest level of direct fat-burning occurs here at his aerobic, moderate intensity.  At this fat store to produce needed energy.
High Intensity- At this level, the body uses as much glycogen energy as possible and then begins to draw energy from protein conversion before it uses fat. Fat conversion is slower during high-intensity exercise. If you are able to perform at this level, you’re likely carrying an optimal amount of body fat. The added benefit of high-intensity exercise is that your metabolism remains elevated for several hours after wards, allowing you to burn additional calories post-exercise. 
Intensity                                             Activity                                                                                Benefits
Low (Aerobic)         Gardening, golfing, walking/jogging, yoga.          Gradual fat loss, some cardiovascular,                                                                                               flexibility, preparation for moderate intensity
Moderate
(Aerobic & Anaerobic)           Basketball,racquetball,jump rope, rowing, Running, biking, swimming.          Maximum fat-burn, unlock fat stores,    cardiovascular support   
 Intense
(Anaerobic)               weight-lifting, climbing, sprinting, hill-running, plyo- metrics
                        Cardiovascular support, greatest metabolism boost, muscle building, improved bone density.
Reducing your caloric intake while increasing your physical activity = maximum fat loss









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