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Do you get indigestion after a strenuous hike or jog?

28 Monday Mar 2022

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Connie Sellecca, conniesellecca, endotoxemia, hemorrhaging, hike, indigestion, intelligence for your life, intelligenceforyourlife, jog, kidney damage, run, shock, strenuous workout, upset stomach, workout

You might want to cut the length and intensity of your workout. Because researchers found the stress of prolonged vigorous exercise can impair gut function. It’s called exercise-induced gastrointestinal syndrome. And people who spent at least 2 continuous hours at 60% of their maximum intensity, slowed digestion and nutrient absorption, and even triggered endotoxemia, which can cause shock, hemorrhaging, and kidney damage. 

So, if you get indigestion after strenuous exercise, you might want to dial back the length and intensity of your workout.

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How can you motivate yourself to workout when your willpower is at an all-time low?

23 Wednesday Mar 2022

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change the way you think, Connie Sellecca, conniesellecca, intelligence for your life, intelligenceforyourlife, mindset, motivate, motivation, shift your mindset, willpower, workout

Change the way you think. Holly Rilinger is a master trainer for FlyWheel and Nike. And here’s her advice: It’s all about shifting your mindset. If you normally tell yourself “I don’t have enough time to work out,” try this, instead: “It’s not important enough to me to work out.” Rilinger says when you mentally disagree with that comment – and you will – it’ll boost your motivation. And you’ll be more likely to hit the gym.

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Will I exercise today?

07 Monday Mar 2022

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Connie Sellecca, conniesellecca, cut calories, exercise, intelligence for your life, intelligenceforyourlife, put on your sneakers, will I exercise today, working out, workout

To boost the odds you’ll put on your sneakers and go for a run – or hit the gym, ask yourself: “Will I exercise today?” Doing that significantly boosts your chances of working out, according to the Journal of Consumer Psychology. That’s because asking yourself questions makes you more aware of your choices, and more likely to make healthier decisions. The same thing applies to asking, “Am I going to eat more chips?” Bottom line: People who questioned themselves about exercise and eating were more likely to cut calories and work out.

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Are you thinking of trying high-intensity interval training?

10 Monday Jan 2022

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Connie Sellecca, conniesellecca, CrossFit, exercise, high-intensity interval training, intelligence for your life, intelligenceforyourlife, listen to music, orange theory, playlist, University of British Columbia, workout, workout music

crossfit-jump-rope-wp

If you’re thinking of trying high-intensity interval training, like Cross Fit or Orange Theory, be sure to listen to pumped-up workout music. You’ll enjoy it more! The University of British Columbia had exercisers new to interval training work out either WITH music – or without. The result: Those exercising with music enjoyed it more and were more likely to try it again, than those working out in silence. That meshes with previous research showing music can make exercise feel easier. So if you’re trying interval training to shape up in the New Year, be sure to include a great playlist. You’ll be more likely to stick with it.

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Don’t exercise when you’re upset or angry!

09 Wednesday Jun 2021

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Want to reduce your risk of getting hurt while you’re working out? Don’t exercise when you’re upset or angry! Because strong emotions make us move more aggressively, according to Harvard University researchers. And when we add the distraction of rehashing the issue at hand, we end up paying less attention to proper form and movement, which raises the risk of overuse and injury.

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Your mind is a powerful thing!

25 Tuesday May 2021

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brainpower, Connie Sellecca, conniesellecca, exercise, imagine, imagining, intelligence for your life, intelligenceforyourlife, mental exercise, mind over matter, strengthen your muscles, virtual exercise, virtual workout, working out, workout, your mind is powerful

If you don’t have time for the gym, IMAGINE yourself working out instead. In a study at the Cleveland Clinic, people who visualized themselves exercising their pinky fingers or elbows for 15 minutes actually increased their strength. And after 3 months, their strength levels rose 5% in their elbows, and over 50% in their pinkies. And the researchers believe you can strengthen ANY muscles with a virtual workout. So, on the days you’re too busy to hit the gym, spend 15 minutes imagining yourself working out. And you’ll be doing your body a world of good. Give it a try.

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Get results from your workouts!

11 Tuesday May 2021

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bigger muscles, Connie Sellecca, conniesellecca, hand weights, intelligence for your life, intelligenceforyourlife, results, stronger body, tired muscles, use hand weights, use lighter weights, workout, workout results

If you want bigger muscles and a stronger body, you don’t need to bench 250-pounds to see results. If all you can do is more repetitions with 2, 3, or 4-pound hand weights, that’s good enough – and you’ll still see great results. 

That’s according to new research from McMaster University in Ontario. 

The researchers found that test subjects who increased their repetitions, to as many as 25 per set, with lighter weights, saw the same results for definition and muscle size as people who lifted much heavier weights only 8 times.

Kinesiology professor Stuart Phillips says, as long as you lift until your muscles are exhausted, you’ll gradually get stronger, no matter how light or heavy the weight is. Dr. Phillips says this study may help those who are new to weight training – and intimidated by it – or people who tend to get injured using heavier weights. So remember, more reps, lighter weights, and you’ll see the same results. 

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Skip your morning workout and exercise in the evening!

31 Wednesday Mar 2021

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circadian rhythm, Connie Sellecca, conniesellecca, evening exercise, get a better workout, intelligence for your life, intelligenceforyourlife, morning alarm, morning exercise, morning sleep, skip your workout, sleep, workout

Go ahead and sleep through your alarm and skip your morning workout. You’ll get a better workout in the evening, after work, anyway. According to research from the University of North Texas, you’ll go faster – and last 20% longer – if you exercise between 5pm and 7pm. That’s because, as the day wears on, our circadian rhythms gradually raise our hormone levels, our body temperature, and our V-O-2-Max – which is also known as our aerobic capacity. As a result – cardio workouts feel easier in the evening.

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There’s an easy way to psych yourself up to exercise.

17 Wednesday Feb 2021

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Connie Sellecca, conniesellecca, exercise, favorite exercise, happiest people, happy people, intelligence for your life, intelligenceforyourlife, motivate, motivation, psych yourself up, working out, workout

Researchers found we tend to underestimate how much we’ll enjoy a workout. Because we’re focused on the beginning, when we’re thinking, “Man, I don’t want to exercise!” – instead of how good we’ll feel once we’re done. The study also found the happiest people schedule their favorite exercises first. Because looking forward to something fun motivates them to get going.

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This new term can help your workout:

06 Wednesday Jan 2021

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Connie Sellecca, conniesellecca, exercise, exercise with a friend, get fit, intelligence for your life, intelligenceforyourlife, perform better, run with a friend, social facilitation, workout

Social facilitation. That’s the tendency to perform better when you know you’re being watched. And, according to sports psychologists, it’s why, when you run with a friend who’s a little fitter than you, you run faster. Or you try harder in an exercise class when the instructor is walking around the room, watching your moves. So, if you have trouble with motivation when you’re working out, it pays to exercise in a group or with a friend. Just remember: Social facilitation, and at the moment, social distancing too.

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