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so you've been in a new training program for a while, following your nutrition guidelines and making these exercises work. But do you have any results? According to Edward McAuley, a professor of exercise physiology and community health at the University of Illinois, "almost 50% of people who start exercising drop out in the first six months." His 2011 study, published in the American Journal of preventive medicine, found that celebrating your success, especially adjusting your treatment options, and seeking help from others are key factors that make it easier for you to live a healthy life. As Eric Cobb, co-founder of z-health performance solutions, said, exercise should not be a one size fits all attitude, but a one size fits all approach. Ask yourself the following eight questions to make sure your exercise program helps you achieve your goals.
Credit: Adobe stock / kozirsky related: 10 ways to exercise make you more attractive Credit: Adobe stock / syda productions if your training plan works, it should make you feel great. According to the Harvard Health Journal, exercise can increase serotonin levels, which can improve your mood and help you sleep better. The president's fitness, exercise and Nutrition Committee says that with a healthy diet, exercise can also reduce stress, improve energy levels, and improve self-esteem. So ask yourself: are you happy? Have you improved your confidence? How are you sleeping? How much pressure do you have? Do you have any pain? A well-designed exercise program for you should also improve your soft tissue and joint health. If you don't have enough energy and you always have pain, it's time to adjust your training. Try to write down how you feel every day - this will help you see any changes and take action if necessary. correlation: 10 foods that make you look better. How are you moving? A good plan should help you act better, not worse. "The brain evolved not to think or feel, but to control movement," neuroscientist Daniel Wolpert, MD, said in a ted speech. Simply put, movement is the main way for us to interact with our surroundings. This is also necessary for brain health. According to functional neuroscience, each neuron in the brain needs two basic things to survive: fuel (glucose and oxygen) and activation. When one of the joints in the body moves, two things happen: the joints get lubrication and blood supply (without which the joints starve, rot and eventually merge with the surrounding joints), and sensors in and around the joints send information to the brain. This input (called afferent) is the basis of activation required for normal operation and survival of the brain. An effective training program emphasizes not only quantity, but also the quality and diversity of the movement. Skills based courses train and challenge you to learn new sports and coordination models. correlation: 12 must watch Ted's health lecture contact D: there are three signs that you are overdoing it, and three ways to avoid it. Credit: Adobe stock / astrosystem correlation: 8 ways to keep brain sharp with age Credit: Adobe stock / contract werkstat if you don't recover from your training quickly and thoroughly, you can't complete your training plan faster. The goal of any plan should be to adapt to the physical pressure generated by exercise, so as to improve physical quality and function. Fortunately, technology helps us to exercise in time and determine how difficult it is to exercise. Gavin sandercock, director of the center for exercise science at the University of Essex, said monitoring small changes in the heart rate, known as heart rate variability (HRV), could be a powerful tool for assessing the health effects of stress. In addition to the daily mental pressure, exercise also puts forward great demands on the body. If the recovery is insufficient, the training will do more harm than good, resulting in insomnia, inattention, low immunity and muscle ache. To help you track this, try ithlete, a mobile app that lets you record your heart rate throughout the day, as well as your mood, diet, energy levels and sleep. Through this feedback loop, you can ensure that your training improves your performance without over or inadequate training. related: 8 amazing products can help you recover your credit after exercise: Adobe stock / xcid if you have a positive change in your body structure, that's great! But if your performance doesn't improve at the same time, it's time to make some adjustments to your program. Record your performance in a way that is relevant to your training objectives. For example, record the weight you lift, the amount of time you run over a given distance, or the number of repetitions that a particular sport completes. Heidi Godman, executive editor of Harvard Health letter, said exercise can improve memory, thinking and learning abilities, and reduce depression, stress and anxiety. Therefore, an effective personalized training program should not only improve your performance in the gym, but also let you get the benefits throughout your daily life, make you more creative, cultivate healthy interpersonal relationships, and better deal with difficult times. Ask yourself if your training will help you perform at work and at home. correlation: build strength and improve performance in just 4 weeks Advertisements > correlation: related: use livestrong.com's free myplate calorie tracking app correlation: 10 shortcuts to exercise and burn more calories Advertisements 1. Do you like what you look like? If your aesthetic goal is very high, then ask yourself, are you satisfied with your appearance? Are you getting thinner? Are you exercising your muscles? Eric Cobb of z-health performance solutions found more and more evidence that factors such as genetics play a huge role in weight loss plateau. That means we can't control our looks. Although these things can affect your aesthetic effect, he believes that one thing contributes to this is the use of a standardized regimen, which has not been designed or improved to adapt to an individual's genes, age, dietary requirements or activity level. If you don't achieve your aesthetic goals, even if they are realistic, fit your body and maintain a healthy body fat, changing your exercise and / or nutrition plan to meet your personal needs may be all you need to start seeing progress.
2. Can your exercise improve your happiness?
4. How is your overall function? Exercise can cause a lot of pressure on the nervous system and hormonal system. When you exercise, you not only put pressure on your bones and muscles, but also on almost every organ of your body. However, this stress is considered healthy and helps improve overall function. On the other hand, too much exercise (or wrong exercise) is not good, especially if you often train hard and can't recover completely for several weeks. This can lead to overtraining syndrome, which has a serious impact on long-term health and function. Here are some questions to ask yourself to measure your overall daily functioning: have you been in a state of pain? Do you often feel tired? Do you have problems sleeping or do you often wake up in sleep? Do you often get sick? Do you lose motivation or motivation? Do you have a bad appetite? Does your heart rate often rise? Do you feel anxious or upset? Is it harder for you to focus? Do you think you have to work harder, but do you perform worse than normal? If you've been working hard and answered "yes" to any of them, consider the possibility of overtraining. If you don't force yourself, consider getting your health care professional to check: there are other sources of metabolic stress that can cause any of these symptoms.
5. How well do you remember? People have long known that exercise is good for the brain. A study published in the Journal of geriatrics in 2015 found that healthier leg muscles were associated with improved cognitive aging. In addition, many research articles also found that the brain capacity of the frontal lobe and hippocampus area of the adults with higher health level and active body is larger than that of the adults with less health and active body. Interestingly, the brain actually changes structure as a result of movement - both in volume and size. A good exercise program should help change the trajectory of your brain's health and function (excluding any potential medical conditions). Ask yourself if your memory, memory, and ability to navigate and discover things are getting better or worse in the long run. asIf you find it getting worse, think about your exercise plan. A skill based program focusing on motor skills and cardiovascular health development can provide the best brain support.
6. How is your recovery after exercise?
7. Are you getting faster / stronger?
8. How often do you get hurt? Eric Stevens, NSCA certified personal trainer, said: "for many years, my goal was to kill it every day in the boxing house and weightlifting room. I beat myself up many times in this process, always ending up with some kind of physical therapy along the way, "we exercise to be healthier and improve our life span, so why do we live with pain and injury?" Eric Cobb of z-health performance solutions says training should make your joints, tendons and ligaments more resistant to injury and reduce the risk of heart attacks. A 2015 Danish study in the Journal of the American College of Cardiology found that the death rate of people who exercised excessively was similar to that of people who did not exercise at all. So balance is the key. Schedule regular rest days and do activities that nourish your body and mind, such as gentle stretching, massage, hiking or swimming. Listen to your body, don't struggle in pain, think it's the only way to create your gains. You need some pain to know you're improving, but you shouldn't get hurt directly because of your training plan.
capture data to track your progress. As your fitness plan should be specially designed for you, there are no established rules for which tools you should use to measure the effectiveness of your training plan. Tracking your progress will give you a comprehensive understanding of your plan. What you use to track progress should be based on your goals and your lifestyle. Many coaches, including crossfit Level 3 coach Becca borawski Jenkins, recommend using a daily diary to record your exercise, mood, sleep time, energy level and your overall feeling. You can also write down your weight, body fat percentage, injury and pain levels to create a dynamic picture. Applications like mapmyrun and Fitbit are a simple way to watch your progress while highlighting areas for improvement. To track your daily calories, try livestrong.com's myplate app.
What do you think? Is your training plan effective for you? Did you quit because you didn't get results? What questions indicate that there is room for improvement in your fitness program? Do you fully monitor your training performance and make corresponding changes according to your own needs? Have you ever worked with a fitness professional who designed a plan to make you look, feel and perform better while increasing your resistance to injuries? We'd love to hear from you! Please let us know in the message below.
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