Exercise is more important than learning!

 A friend of Scott Young recently wrote an article ideas coincide.
Recently my friend and fellow blogger Scott Young did a great post entitled, efforts at making exercise a daily habit.
many people want to cultivate the good habit of exercise, but they are there is a problem, that is 3,4 times a week exercise program just hh is this enough to lead to new habit difficult. The reason is that you stick to the longer an action, the possibility of action as you get used to the greater.
The problem with trying to make exercise a habit, and itrs something that werve all faced , is that you usually try to exercise 3 or 4 times a week h and that makes creating a new exercise habit difficult. The reason is that the more consistent an action is, the more likely it is to be a habit.
so As Scott pointed out, of course, I also agree that m is only possible to exercise every day to cultivate the habit of exercising. to exercise to become unconscious, spontaneous, down something like this would be much simpler.
Therefore, as Scott points out, and itrs something I fully agree with, exercising every day is more likely to result in a habit m something that becomes almost automatic, and much easier, instead of a constant struggle.
I've started In a recent implementation of this concept of life, and every day to do different sports mm running, swimming, cycling and muscle training, in order to achieve this level of Olympic triathlon. Last year I developed a habit of running every day , was for my first marathon, but the plan was aborted owing to illness, so I now want to re-develop the habit.
I've been implementing this idea in my daily life recently, alternating every day between different exercises: running, swimming, biking and strength workouts, as a way of reaching my goal of completing an Olympic-distance triathlon this year. Irm going to continue this habit change into the month of May (read below for the Zen Habits May Challenge) . I made daily running a habit last year, when I was training for my first marathon, but this year I stopped when I got sick, so Irm re-starting the habit formation.
If you are planning to develop a daily exercise habits, then to one of its first 30-day self-challenge, you will have 30 days after the surprise discovery. Here are some practical suggestions:
If yourre going to make this a habit, do a 30 -day Challenge, and by the end of the challenge your habit should be pretty well ingrained. Here are some practical suggestions Irve learned along the way to help make exercise a daily habit:
1, determine the time of exercise every day. < br> like a good time which is most suitable for you in the morning or after lunch or at night? I set myself a time of 5:30 am. every day is the time, and as much as possible not to change. If you do not set an exact time, then you might to put it off until you have more time or effort, when then drag the next day, dragged the habit is gone.
1, Set a time. Decide whether yourre more likely to stick with it in the morning or lunchtime or evening, and stick with that time. Irve set the time of 5:30 am every day, and Irm trying my best not to vary from that time. If you donrt set a time, yourre more likely to put it off until you have more time or energy, and then put it off until the next day. Soon, itrs not a habit at all.
2, Leave yourself a reminder
I use a Memo to Me. Of course, there are many ways you can get email or text alerts. When you receive the reminder, do it right away. Do not look for any excuse to delay.
2, Send yourself a reminder. I use Memo to Me, but there are a number of ways to send yourself an email or text reminder, so yourll never forget. Then, when you get the reminder, do it right away. Donrt brook any delays.
3, the beginning of this exercise not too large
recommendation is perhaps the most useful. I just started training, every time, enthusiasm and ambition that I can do more and better. However, doing too much in the beginning, then you may have an adverse overall impact exercise program. When you first try to cultivate the habit of daily exercise, your body will not be used to that kind pressure. The key: the start of 20 minutes of exercise a day, and do not do too much exercise intensity. It is not difficult, right? or even just beginning, you only need to exercise 10-15 minutes. The key is to let your body adjust to daily exercise, and slowly develop the habit.
3, Start small. This is perhaps the most useful suggestion of all. When I start exercising, I always start with lots of energy , enthusiasm and ambition. I think I can do more than I can. However, doing too much in the beginning leads to burnout, which leads to quitting your habit. When you first try to make exercise a daily habit, chances are, your body wonrt be used to that kind of stress. The key: only do 20 minutes in the beginning, and do it nice and easy. Nothing hard. Even 10-15 minutes is fine at first, if yourre just starting out. The key is to get out there, get your body slowly used to daily exercise, and form that habit.
4, and then gradually increase the amount of exercise
Once your body begins to adapt to daily exercise, you can slowly increase the amount of exercise and exercise intensity. at least two weeks before starting to do mm because your body needs at least so long to adjust. When the time is 20 minutes of exercise makes you feel comfortable, you can try 30-40 minutes, or even gradually increased to 1 hour. When you do that, you can gradually increase the intensity of the mm such as running faster. Do not try to simultaneously increase the amount of exercise and exercise intensity.
4, Progress later. Once your body is used to daily exercise, you can slowly start to increase the amount and intensity of your exercise. Wait at least two weeks before starting to increase m thatrs the minimum your body needs to adjust. Once it begins to feel way too easy , you can start increasing the length of your workouts, to 30 and then 40 minutes, and eventually up to an hour. Once you do that, you can gradually increase the intensity m running faster or harder, for example. Try not to increase both distance and intensity at the same time.
5, make it pleasurable
a habit and if you linked with pain, then subconsciously you will want to stay away from it. But if it makes You think of happiness? course you will be happy to do it. That is why when I first started exercising, I always focus on the exercise of the pleasure. I go slowly, enjoying the scenery, the fresh morning air, the beautiful sky at sunrise, a person's quiet hh These are my favorite. exercise when the MP3 will bring a great help.
5, Make it pleasurable. If you associate a habit with pain, you will shy away from it. But if itrs fun, yourll look forward to doing it. Thatrs why, in this beginning stage of my new habit, Irve been focusing on pleasure. I go slowly, enjoying the scenery, the fresh morning air, the beautiful sky as the sun rises, the quiet time of solitude and contemplation. Itrs actually something I enjoy doing. An mp3 player with some great music helps.
6, prior to sports equipment you are ready
a habit in the process, you encounter obstacles and less friction, the greater your chances of success. try to think about it, stumbled early in the morning you sleep, and but get a bunch of gear together, you might just want to go lie in it before but if you put hh sportswear, sports shoes, watches, MP3, and so these have been laid out and ready to start exercising, and perhaps some of it will be more successful .
6, Lay out your gear. The fewer obstacles and less friction there is in forming your new habit, the more likely you are to be successful. If you have to not only wake up early but get a bunch of gear together while half awake, you might just want to go back into bed. But if you lay out your workout clothes and shoes and watch and mp3 player, or whatever you need for your exercise, yourll be ready to go with no friction at all. < br> 7, another mill, the speed to open the door to go out
rule is put on my running shoes to go out immediately. I do not think about how far I ran today, how long to run. I need to do is open the door to go out. and then Start exercising. Once you do this, the next thing is a piece of cake.
7, Just head out the door. My rule is just to get my running shoes on and get out the door. I donrt worry about how long I have to go or how hard it will be. Just get out and get started. Once Irve done that, itrs a piece of cake.
8, interspersed with a variety of exercise programs for
I like triathlon One of the reasons the training is that it makes my daily exercise less boring mm I can swim, or ride a bike, not just just run every day, which makes it much more interesting. Different body sport, I'm different muscles, especially swimming. Of course, some of the same muscles are used, but different sports have different exercises on them. I give this example is that I'm not the same place every day in training muscles. I will give them a chance to rest and recuperate, because without recovery, then your muscles will cause damage.
8, Mix it up. One thing I like about triathlon training is that daily exercise isnrt boring m instead of running every single day, now Irve got a variety of sports to do, and that makes it much more interesting. But perhaps just as important is that with each sport, Irm using different muscles, especially with swimming. Sure, some of the same muscles are used, but theyrre used differently with different stresses on them. What that means is that Irm not pounding the same muscles, every day. That gives them a chance to recover, because without recovery, yourre just breaking your muscles down over and over.
9, a week problem. However, it is best that you can spend one day a week to do the same with the other six days of the movement are not. You can not skip this day, doing nothing, it looks like if you exercise continuing to be broken , this habit is not good news. If you need more rest, you could walk for 20 minutes, meditate for a while.
9, Have a relative rest day. Again, recovery is very important. Which is why you need to give your body a chance to rest. If yourre taking it easy, and only doing 20 minutes, you should be OK without rest days. But itrs still good to have one day of rest, where yourre not doing the same exercises as the other six days. You donrt want to skip the day completely, because then yourre not being consistent with your habit. Thatrs why I do one day of strength training, where I donrt use the same muscles as swimming, biking and running . If you need more rest, you could just do 20 minutes of walking, or even just a session of meditation. The key is to do something every day, preferably something that gets you moving (meditation isnrt the best example, but at least yourd be doing something) and keeps your habit formation going.
10, the day Do not break
said. But that will make it more difficult to develop your habits. insists that it is the key in the key. day without interruption. If you do not do a lazy day, do not blame themselves mm everyone has this problem, and habits is a skill that requires practice. you have to do is to start a 30-day plan, define their goals and obstacles, and then filling!
10, Donrt skip a day. Itrs easy to say, ; No problem, Irve been doing it for five days h Irll just skip today! donrt judge, donrt feel bad m everyone messes up sometimes, and habit formation is a skill that requires practice. Just start your 30-day challenge over again, and try to identify the obstacle that led to your skipping a day and prepare for it this time.