In Business / June 2008
Exercising the Body Prepares the Brain for "Six-cess"
It’s so important to remember that the mind and body are one system. If your body is run down it’s going to get more difficult to maintain stamina and have your mind open for perceiving possibilities and solutions. This is a list of quick little things you can do that will really maximize your mental output by using your physical body.
Sip - First thing in the morning, drink a glass of water. You have been sleeping all night and your body is dehydrated. Now do your body a favor and give it some water. Then throughout the day, keep a glass of water handy.
Surge - I got this tip from a chiropractor - how your body responds to a workout is more important than the duration of the exercise. Getting a workout in is better than not getting a workout in, but wouldn’t you want to get the maximum payoff for the time you put in? Using the concept of surging, you can get an effective workout in just 16 minutes.
Using the idea of surge you are exercising the way kids naturally play or the way you play soccer or basketball. Speed up, rest, speed up, rest, speed up, and rest. It’s a fantastic way to get in a good quick workout.
First do a 5 minute warm-up. You will know when your body is warm. You will feel warm and many people will have a slight perspiration. If you aren’t getting warm in 5 minutes, pick up the pace. Then repeat the surge three times. The surge is: 20 seconds Maximum Effort (as fast as you possibly can) 20 seconds Recovery (slow movement) 20 seconds Maximum Effort 20 seconds Recovery 20-seconds Maximum Effort 2 whole minutes recovery. Then repeat surge cycle starting with 20 seconds of max effort. Now one last time - repeat surge cycle starting with 20 seconds of max effort. And now, cool down by doing your stretches.
Stretch - I got this tip from my deep tissue massage therapist. She is adamant that I do my stretches. And - here is the success tip - hold each stretch for a whole 20 seconds. Less than that is not an effective stretch. I combine another tip from a personal trainer - stretch each muscle group twice. On the second stretch go 10% further than the first stretch and, again, hold to a count of 20 seconds.
Sit-up - Sit up straight! I know your mom told you this and she was right. I got this from a health and fitness expert. Do whatever you can to prevent the forward head posture that comes from hunching over a computer day after day.
Pretend you have little wires on the tops of your ears holding your head up straight. The very idea makes me smile. And here is another trick sit on your exercise ball instead of your desk chair off and on during the day. You will not only hold your head up straight, you will be strengthen your core muscles and improve your balance too.
Smell - Aromatherapy is really big these days and for good reason. Aromatherapy is a form of therapy that uses volatile liquid plant materials, known as essential oils, and other aromatic compounds from plants for the purpose of affecting a person’s mood or health. Just switching to the olfactory sense opens your mind and is a sweet no calorie pleasure. I also use a few spritzes of mint or lemon before I exercise.
Swivel - At least every hour, just stop. Stop what you are doing - stand up. Move. I got this from Rob Smith of Better Posture Guaranteed fame. Put your hands on your hips and do exaggerated hip swivels in as big of arc as you can. Now swivel in the opposite direction. It’s fun and it’s great for your back.
Now you are the road to better physical fitness in very little time - and the 6-S (Six-cess) works for any age or any stage of physical fitness.
And you have a cool way to remember it - just as you remember the 4 Ss of the 4 S Parade, you will remember that you need the 6-S Steps to success. Sip, surge, stretch, sit up, smell and swivel!
Denise Pederson Chief CoachCompanion. Visit her on the Web at http://blog.coach-companion.com/brainpower.
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