If you’re like many people, you are looking into creating an exercise routine that will help you stay fit and trim. However, you may be shocked to discover that not just any old type of exercise will be sufficient – in fact, research studies routinely show that there are two basic types of exercise that are both highly efficient and successful.
Because so many people struggle to deal with exercise motivation, choosing the most efficient types of exercise is crucial, since the less time you spend exercising – and the less time you waste on inefficient exercise – the more likely you will be to be persistent with exercising and therefore reach your personal weight and strength goals.
Our first type of exercise which has been routinely demonstrated to aid people to lose the pounds and get healthful is progressive resistance. Briefly, progressive resistance is one type of strength training. It functions by over time increasing the amount of weight that you lift, the number of sets, and number of repetitions performed. The result is that muscle fibers cannot be put under strain or subjected to damage – instead, they are slowly and steadily allowed to strengthen without any setbacks.
The second type of exercise that has been thoroughly studied is cardiovascular training. This is any type of exercise that results in a heart rate of 60 – 85 percent of its maximum rate. Examples of cardiovascular training might be jogging, jump rope, aerobics, or running on a treadmill, as well as others, but it is your choice.
Even though progressive resistance and cardiovascular training alone have been found to be highly efficient kinds of exercise, scientists now know that performing both of these types of exercise is the best bet for achieving success. If you combine both progressive resistance and cardiovascular training, you will strengthen muscles and improve general endurance. According to a scientific study, exercisers who used both cardiovascular and progressive resistance over the course of two months lost 45 percent more than those doing cardio training or progressive resistance alone.
Just as critical as the type of exercise you do is, the way in which you exercise is also important. It no doubt will come as no surprise that being consistent is the name of the game. Exercising in an irregular manner may enact strain on your muscles and will likely not aid you to increase strength and endurance. In addition, it is unlikely to improve your whole-body health. According to many experts, the best routine is to exercise for forty minutes to an hour three to five times every week.
Unfortunately, it turns out that for a significantly sized percentage of the American population, getting enough exercise is not as simple as attending the health club several times every week or listening to what researchers say. For this group of people, exercise motivation is the big issue – this group of people simply doesn’t have the motivation to go to the gym. In fact, they might be fearful of all exercise, to the point of problematic anxiety.
Nobody knows what percent of the populace suffers from problems with exercise motivation, but experts say that about 20 to 40 percent of people say that they “hate” or “dread” exercise. An even larger percentage of people might have more minor problems with the motivation to exercise, claiming that even though it is simple enough to commit themselves to an exercise routine for a week or two, motivation eventually disintegrates, which leaves them where they were initially – physically out of shape and heavy.
If you’re one of these people who struggles to deal with exercise motivation, you will be glad to know that there are some easy strategies to handle the struggle. According to the findings of a recent research study, volunteers who wanted to begin an exercise program were provided with a brief educational program that helped them decide on the best types of exercise, were matched with a motivational therapist, and received a brief series of sessions with a hypnotist. After 6 months, they were asked to evaluate their progress. It turned out that over 85 percent of the participants had stuck to an exercise program during the whole 6 months. Even better, they lost an average of fifteen more pounds than people who were not given hypnotherapy.
If you have an interest in this study, it may be good to investigate the possibility of finding a motivational therapist, habit control therapist, or therapist who focuses on hypnotherapy. These therapists are specially trained in helping people to overcome anxieties, increase exercise motivation, and reinforce the creation of good habits. One more choice for providing exercise motivation is something called self-hypnosis – which is a simple and inexpensive discipline that often helps people take control of their own inborn powers of motivation.
Hypnosis therapy and self-hypnosis are safe ways of increasing motivation that have been proven to offer success in the case of the motivation to exercise. Hypnosis functions by using hypnotic relaxation to evoke the abilities of our minds to influence behavior modification and the formation of habits. Hypnosis therapy is a wonderful choice for the exercise adverse because it can help the development of the will to get healthful and lose the weight simply and effectively.
