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If you're like most people, you are interested in setting up an exercise plan that will assist you to remain fit and trim. But you might be surprised to discover that not just any old kind of exercise is sufficient - in fact, scientific research routinely show that there are two basic types of exercise that are both highly efficient and successful. Because so many people have trouble dealing with exercise motivation, selecting the most efficient types of exercise is critical, due to the fact that the less time it takes you to exercise - and the less time you waste on inefficient exercise - the more likely you will be to be persistent with exercising and therefore achieve your personal weight and strength goals. Our initial type of exercise which has been routinely proven to help people lose the pounds and get healthful is progressive resistance. Briefly, progressive resistance is one type of strength training. It works by slowly ramping up the amount of weight lifted, the number of sets, and number of repetitions performed. As a result, your muscle fibers cannot be put under strain or damaged - instead, they slowly and steadily strengthen without any setbacks or interruptions. Our second type of exercise that is studied by scientists is cardiovascular training. This is any type of exercise that results in a heart rate of 60 - 85 percent of its maximum. Some kinds of cardiovascular training might include jogging, jump rope, aerobics, or running on a treadmill, among others, but you may choose any type you like. Although progressive resistance and cardiovascular training alone have been found to be highly efficient types of exercise, it turns out that performing both of these types of exercise is the best bet for being successful. If you combine both progressive resistance and cardiovascular training, you will increase the strength of your muscle groups and develop general endurance. According to a recent study, exercisers who did both cardiovascular and progressive resistance during a two month time period lost 45 percent more pounds than people who did cardiovascular training or progressive resistance alone. Just as critical as the type of exercise you do is, the way in which you exercise is also critical. It likely will be unsurprising that being consistent is what you should seek. Exercising inconsistently may put strain on your muscles and will probably not assist you to build strength and endurance. At the same time, it will not improve your overall health. According to most researchers, the ideal routine is to exercise for forty minutes to an hour three to five times per week. It is unfortunate that for a significantly sized subset of the population, getting sufficient exercise is not just as easy as going to the health club a few times each week or listening to what researchers say. For this subset of people, exercise motivation is the primary problem - this group of people simply doesn't have the drive to go to the gym. Actually, they might be fearful of all exercise, to the point of severe anxiety. It is unknown what segment of the population has to deal with problems with exercise motivation, but researchers say that about 20 to 40 percent of people say that they "hate" or "dread" exercise. An even larger group of people might have more mild problems with the motivation to exercise, feeling that even though it is relatively simple to commit to an exercise routine for one or two weeks, motivation eventually disintegrates, which leaves them where they started - physically out of shape and weighing too much. If you're a person who struggles to deal with exercise motivation, you will be glad to know that there are some simple methods to overcome the struggle. According to the findings of a recent study, people who desired to begin an exercise program were given a brief educational program that assisted them to decide on the best types of exercise, were matched with a therapist who specialized in exercise motivation, and received a brief course in hypnosis. After six months, they were re-evaluated. It turns out that over 85 percent of the participants had stuck to an exercise program throughout the whole six months. Even better, they generally lost an average of fifteen more pounds than the control group. If you are interested in the results of this study, it may make sense to look into finding a motivational therapist, habit control therapist, or therapist who deals with hypnotherapy. These therapists are provided with special training in helping people to transcend anxieties, develop exercise motivation, and reinforce good habit formation. Another choice for exercise motivation is self-hypnosis - which is a simple and inexpensive discipline that helps individuals take control of their own innate abilities to be motivated. Hypnotherapy and self-hypnosis are safe methods to increase motivation that have been proven to offer success in the case of exercise motivation. Hypnotherapy works by using hypnotic relaxation to elicit the powers of the unconscious to influence behavior modification and the formation of habits. Hypnosis therapy is an excellent choice for the adverse to exercise because it is able to help the development of the drive to get healthful and lose weight easily and effectively.
By: Alan B. Densky, CH
Alan B. Densky, CH specializes in all forms of self hypnosis for weight loss, including self motivation CDs since 1978. Visit his Neuro-VISION self-hypnosis website and enjoy Free hypnosis articles, videos, and newsletters. www.neuro-vision.us/Products/ExerciseMotivationHypnosisCD.htm www.neuro-vision.us/Products/NeuroVISIONAppetiteDvd.htm www.neuro-vision.us/
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