Good Lifestyle

With the quick climb of bootcamp courses of living room, it can be delicate to pass through the good and bad. As researchers, physical fitness professionals and expert behavior change and online fitness delivery, we want to help you move safely, find courses you like and choose sessions D Training that help you achieve your goals - whether you are new to the online form or not.

1. Security first

Are you ready to move more? TheCanadian 24-hour movement guidelines Recommend at least 150 minutes of moderate intensity aerobic activity to vigorous throughout the week and strengthen two-day or more activities a week. If you have just started, respond to guidelines or exceed them, aautomatic screen and / or conversation with your family doctor can help you make sure you are ready to move more. From there, consider:

The references of the individual teach your class. Has your instructor filled an undergraduate degree in health / fitness? Have they been certified by accredited advice, for example, theAmerican College of Sports Medicine or theCanadian Exercise Society Physiology? Your instructor credentials account for both your safety and fitness results.

Registration with yourself during the class. To what extent do you work? One way to monitor your efforts is to use aPerceived exercise scale (RPE) Raving from scratch (no effort; for example, when sitting or lying on the sofa) to 10 (maximum effort; the most difficult you can ever work). Although the intensity varies from one person to the person and modifications based on the fitness class, you can start by targeting your moderate area to vigorous (four to seven out of 10 on the RPE balance).

Another easy way to save with your intensity during the class is to use the discussion test: If you can not keep a conversation during the exercise, try lowering the intensity. If you could run your favorite song, you can try to bring the intensity into a notch.

Configuring your environment for security. Is your home gym also the desk, the living room and / or bedroom? Whatever your configuration, make sure to release space, have some water at your fingertips, keep the equipment on the side, optimize your view from your computer / phone / phone. Your tablet and determine the necessary shoes.

2. Fun factor

What do you love doing? Put the pleasure in your workout! As adults, we tend to focus on training and not to pleasure, but research shows that the best way to maintain your fitness habit is fromKeep your exercise pleasant. This means that you should have fun during your workout. You can bask in this post-exercise glow.

If you get up with your usual fitness routine, change it! Now, more than ever, there are (almost) end-line options so you can try - from yoga dance to boxing for bootcamps, and everything that happens between the two. To avoid boredom, also consider the variety (it is the spice of life, after all). The researchers not only found that the variety is linked togreater physical activityThe Canadian 24-Hour Guidelines also suggest a range of activities to improve heart health and bones, muscle physical form and general well-being.

3. Availability and access

What can you participate in and at what cost? Some programs have courses on demand, others offer live programs and some are both. There are many free options: for example,Yoga with Adriene,Lululemon at home classes and a range of paid subscriptions such asYour online truth,Alomoves andPelload.

Love supporting local? Discover fitness studios in your city or province; Many now offer online courses.

4. The benefits

What are you going through your workout? Do you receive additional motivation signals, such as quick tips, controls or wisdom words during your class?

An excellent fitness instructorholds an important leadership role and isEssential to create a positive environment - whether in person or online. We know that theThe motivation environment created by your instructor is the key to make sure you enjoy your class, which is as important as the actual exercise to help you develop the habit of engaging regular physical activity. Instructors are also very good to help you define and register with your goals.

Novelty as part of the goal or does not get it from your instructor? Try to define aSmartt Objective (specific, measurable, feasible, realistic, fast, together) for your activity.

5. Be nice with yourself

How do you treat yourself? As you start or continue your fitness path, remember, they are unprecedented moments, and we all had to make very big changes and sacrifices.Self-compassion When you browse your (new) fitness routine can help you feel better.

Start by noticing your self-discussion: how are you talking to yourself when the class becomes difficult? If you find it is more negative than positive, return the script and talk like you choose a dear friend.

Do you think you are the only one to fight? Remember that many of us are new for online form and are at different stages of our fitness trips. Build a new habit is never without struggles!

Are you on the autopilot? The next time you start a fitness class, turn off the emails and turn your phone away; Concentrate on doing one thing at a time.

As the Covid-19 pandemic continues, physical activity is a way of taking care of oneself physically, mentally, emotionally and (if in a group-based fitness class) socially. There are so many opportunities for fitness available that it can be overwhelming. These quick tips can help you start or maintain your fitness routine, try new activities with local and international instructors and create sustainable behavioral changes in order to continue moving more - redefine the "body of the house ! "

Amanda Wurz, Postdoctoral scholar, faculty of kinesiology,University of Calgary;Justine Dowd, Postdoctoral woman, faculty of kinesiology,University of Calgary;Lauren C. CapozziAuxiliary assistant professor; Resident doctor, physical medicine and rehabilitation,University of Calgary, andNicole Culos-Reed, Professor, Faculty of Kinesiology,University of Calgary

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