Whe n f i r s t g e t t i n g i n t o f i t n e s s i t c a n b e q u i t e

i n t i m i d a t i n g o r c h a l l e n g i n g t o k e e p t h e s e l f - d i s c i p l i n e

t o s t a y o n s c h e d u l e . A l l t h e t i m e y o u s e e p e o p l e ma k e

a f i t n e s s r e l a t e d r e s o l u t i o n a n d a t f i r s t s e em t o s t i c k

t o i t b u t e v e n t u a l l y h a v e i t f a d e o f f . I t c a n b e h a r d t o

s t a y f o c u s e d a n d f i n d t h e t i m e t o wo r k o u t r o u t i n e l y

b u t t h e r e a r e ma n y g r e a t t r i c k s y o u c a n d o t o ma k e i t

e a s i e r t o c omm i t t o a n d e n j o y a s we l l .

T h e f i r s t ma j o r a d v i c e I wo u l d g i v e t o b e g i n n e r s

l o o k i n g t o h e l p ma i n t a i n t h e i r wo r k o u t s c h e d u l e wo u l d

b e t o f i n d s om e o n e y o u c a n b r i n g t o t h e g ym w i t h y o u .

T h i s ma k e s wo r k i n g o u t s e em f r i e n d l i e r a n d mo r e f u n

b e c a u s e t h e r e i s a l r e a d y s om e t h i n g c om f o r t i n g a b o u t

g o i n g t o wo r k o u t n ow . A f r i e n d c a n s h ow y o u n ew

t h i n g s y o u d i d n o t k n ow a n d k e e p y o u f r om s l a c k i n g

a n d s k i p p i n g wo r k o u t d a y s b y h o l d i n g e a c h o t h e r

a c c o u n t a b l e . I t a l s o i s j u s t mo r e f u n t o wo r k o u t w i t h a

f r i e n d , e s p e c i a l l y wh e n t h e r e i s a s t r o n g s y s t em o f

s u p p o r t .

A n o t h e r ma j o r t i p t h a t I t r y t o l i v e b y i s i t i s

e a s i e r t o wo r k o u t c o n s i s t e n t l y wh e n i t b e c om e s h a b i t .

I t c a n b e e a s y t o s e t a g o a l f o r t h e we e k o n h ow o f t e n

a n d f o r h ow l o n g y o u wa n t t o wo r k o u t . U s e t h e

T r a n s t h e o r e t i c a l Mod e l t o h e l p s u p p o r t y o u r b e h a v i o r

c h a n g e . P r e c o n t emp l a t i o n , c o n t emp l a t i o n ,

p r e p a r a t i o n , a c t i o n , a n d ma i n t e n a n c e a r e a l l v i t a l i n

c r e a t i n g t h e h a b i t t h a t i s f i t n e s s . P r a c t i c e d o e s n o t

m a k e p e r f e c t i n t h i s s c e n a r i o , p r a c t i c e ma k e s

p r a c t i c e d . T h i s me a n s t h a t , y e s , y o u w i l l p r o b a b l y m i s s

s om e g ym d a y s , b u t ma k i n g i t a h a b i t t o g o w i l l ma k e i t

h a r d e r t o b r e a k .

F i n a l l y , I wa n t t o s a y t h a t s e t t i n g r e a l i s t i c a n d

m a n a g e a b l e g o a l s c a n b e a g r e a t s y s t em t o r e w a r d

y o u r f i t n e s s p r o g r e s s . Ma k i n g t h e s e g o a l s , n o ma t t e r

h ow b i g o r i m p o r t a n t , w i l l p r o v i d e y o u w i t h t h e

p o s i t i v e r e i n f o r c em e n t t o wa n t t o c o n t i n u e . I t i s o k t o

b e f l e x i b l e i n y o u r wo r k o u t , t h i s w i l l p r o v i d e y o u mo r e

e a s e a n d g i v e y o u t h e a b i l i t y t o r e s t . Mo s t i m p o r t a n t l y ,

d o wh a t e v e r i s b e s t f o r y o u . E v e r y o n e h a s d i f f e r e n t

s c h e d u l e s a n d a b i l i t i e s s o d o wh a t wo r k s f o r y o u . N o

o n e k n ow s y o u b e t t e r t h a n y o u .

J O H N W O N D E R L I C H

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T R A I N E R A R T I C L E S :

S t a r t i n g a F i t n e s s

R o u t i n e

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When most people think of cardio, the usual running orjogging come to mind. Cardio has many useful benefits, burningcalories being one of the most important. One form of cardiothat some may not have heard from is called High-IntensityInterval Training (HIIT). This impressive form of cardio ischaracterized as an interval training with alternating shortperiods of intense anaerobic exercises with less intenserecovery periods. There is no specific rule for how long thedurations last and this should be judged on the participants skilllevel.

One of the many great attributes of HIIT includes itsaccessibility and ability. Almost anyone can perform HIITbecause of how wide it ranges in skill; it can be tailored toanyone’s specific needs. This also adds to its great accessibilitybecause it can also be done nearly anywhere granted there isenough space to move around. There is no need for extensiveequipment, and everything can be done with very little otherthan your own body weight. Because of this it is also very costeffective for college students because there is no need to payfor anything to participate.

One great result from doing HIIT would be its ability toburn a lot of calories in a short period. This can be great forthose that want an efficient way to lose weight and is primarilycaused from the higher metabolic rate it puts you in aftercompleting the training. Some argue that this form of exercise iseven more beneficial than running or weightlifting, but the bestmethod is whatever works best for your individual needs. Otherbenefits include improved oxygen consumption and musclegain, reduced heart rate and blood pressure. This may be thenext step many can do to achieve a reduced body fat or justwant to improve their body in general.

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H I I T

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Many people may work on their core just to achieve sixpack abs or something related. This goal can be very hard toreach and takes a lot of hard work and patience. The core is stilla very neglected in exercise by many. It needs just as much ifnot more attention than any other muscle group and can be keyto a very healthy lifestyle. Not only is one benefit of coreexercise the convenience and ability but it also helps withbalance and stability. The core includes muscles in the back,pelvis, hip, and abdomen which in turn helps you in athletics orat the gym.

While burning calories through aerobic activity is the bestway to get abs along with many other factors like diet; workingyour core can strengthen your abdominals. The core is requiredfor lots of different movements and activities. This underlineswhy it is so important to work on core regularly in order toincrease efficiency and decrease the likelihood of injury. Evenfor those who do not consistently participate in sports orexercise, working on your core helps with everyday acts andphysical duties you may have at work. Even just sitting at adesk for hours can lead to a stiff back and practicing good coreexercises can alleviate that stress.

A good core can also lead to better posture which alsohas many benefits at home or in work. This can help with thespine and decrease the chance of lower back pain presently orin the future. One beginner core exercise that can be a goodplace to start is the plank. The plank consists of getting into apush up position and then move to your forearms being on theground. Keep your arms at a 90-degree angle and your backcompletely straight while holding for however long. This is agood exercise because it works everything in your core and hasmany different variations.

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It is very common knowledge that exercising greatlyimproves you physically, but some may not realize that it alsohelps mentally and psychologically. Because the brain andbody work together so harmoniously, it is not very surprise thatfitness improves the brain as well. Routinely working out canhave numerous physiological benefits including great impactson depression, anxiety, and stress. Even as little as moderateengagement in physical activity can lead to beneficial resultsand shows that you do not need vigorous activity to only seethe effects.

Exercise can work great as a form of antidepressant in avery easy setting that almost anyone can participate in.Exercise boosts neural growth and releases endorphins intoyour brain that naturally make you feel better. Working out canalso allow for a good routine or a habit to follow that keeps youhealthy and in good shape. Working out can also improve youranxiety and stress by relaxing the muscles and body byrelieving tension. Being able to focus and breath during anexercise provides a mindfulness and calming utility that canallow for a great stress-free environment.

Other benefits from exercise include more energy, bettersleep, and even something like higher self-esteem andconfidence. The ability to work out is a great way to improvemental and emotional wellbeing because it has very easyaccess and can be done for little to no cost. This may be agreat supplement or even alternative to any medications thatcan be costly. Working out can provide a lot of socialhealthiness, in or out of the gym, or even a place where youcan be alone and relaxed for an hour or so. The variabilitymakes this a great resource for everyone and can be alteredand changed for any special needs or limitations.

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T R A I N E R A R T I C L E S :

Men t a l a n d P s y c h o l o g i c a l

B e n e f i t s o f E x e r c i s e

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