Asked by Anonymous
Of course I would say 20 minutes is better than no minutes. But depending on your goals and fitness levels, 20 minutes may or may not be enough. I also think that it is very important if not more important to make sure that you try and focus on staying moving throughout the day and eating clean. If you are tight on time then staying active throughout the day, eating clean and performing 20 minutes of vigorous exercise each day will def be enough to stay healthy and feel great. However one is not mutually exclusive from the other so make sure that you try and maintain a balanced lifestyle.
It is common for people whose profession keeps them moving throughout the day to have better cardiovascular health than those who who out strenuously once a day, but remain sedentary(seated at a desk or computer) the rest of the day. Try to be active throughout the entire day rather than just in your designated workout in the gym for better overall health and vitality.
Remember, even if you don’t break personal fitness records during your workouts, you are still getting fitter, and increasing your health. So when you get upset when you finish a workout in the gym and you didn’t seemingly improve your performance, remember that you worked out and put in the practice and effort. You are fitter, healthier and one step closer to improving next time. Each workout is an achievement and better than not working out. Feel victorious, life is good.
The 10,000 hour rule
One of the biggest clichés used by coaches and parents alike is “practice makes perfect”. Athletes, Musicians, Artists, etc. are constantly being bombarded with this archaic notion, but as repetitive as it is, this saying seems to be very true and very important to take in, rather than dismiss it as common knowledge.
Best selling books like Malcolm Gladwells’ Outliers and Daniel Coyle’s The Talent Code have taken aim at traditional conceptions of talent, arguing that rather than an innate predisposition toward greatness, “the limiting factor in expertise and achievement is actually grit, tenacity and the willingness to put in countless hours practicing a skill.”
Gladwell discusses the notion of the “10,000 hour rule.” Accordingly the rule suggests that it takes 10,000 hrs of deliberate practice to become an expert in that targeted skill. Researchers have studied a number of competitive fields, from violin playing to international chess competitions to the Olympic games, and across those very different domains a common theme has emerged: people at the top of their international fields all tend to have put in at least 10,000 hours of “deliberate practice.” Worth noting is that “deliberate practice” is different from simply time spent doing an activity. Joking around while shooting baskets with your friends doesn’t count the same as time spent honing the mechanics of your jumpshot.
K. Anders Ericsson has outlined several key aspects of deliberate practice–training that is meant specifically to optimize skill acquisition:
1.“The most critical condition concerns the subjects’ motivation to attend to the task and exert effort to improve their performance.”
2.“The task should take into account the preexisting knowledge of the learner”
3. “The athlete “should receive immediate informative feedback and knowledge of results of their performance.”
Neuroscience research around plasticity has provided support for these ideas. From musicians to cab drivers to tennis players to Braille readers, the acquisition of expertise has been linked to visible, measurable, structural changes in the brain.
Now, clearly, there is no magic cutoff at 10,000 hours of practice that makes an athlete an expert. And not everybody who puts in 10,000 hours will win an international competition at any activity they might choose. But this research does point toward a few really interesting findings:
1. That our cognitive and physical abilities are highly adaptable and changeable with practice, and that perfect practice really does make perfect.
2. That, because of the distinctions between “deliberate practice” and other types of practice, there are certain ways to acquire expertise that is better than others.
This seems obvious on its face, but it opens the door to some interesting questions. The biggest one being, what really is the best way to train? Are our practice sessions “deliberate” enough? Are we neglecting the training of the cognitive skills required for expert sport performance? And finally, with more advanced training programs, can we cut that 10,000 hours down, and accelerate the process of becoming an expert?
So why is this important for people whom are not going to be professional athletes, musicians etc.? How can this apply to the normal person? And how does this apply to health, fitness and well-being?
Well for those of you that want to be the best you can be (excuse the cliché) potential whether it is physical fitness, a sport, a mindset, happiness, nutrition/eating habits etc, and then you are going to have to put in the time and effort to see results. The 10,000-hour rule just reinforces the idea that it takes time to become your best. It takes time, patience, deliberate effort and practice in that specific area of your life. Everyone can be an expert as long as they put in the time. This shows that quick fix solutions are not realistic for true advancement and development of expertise, physical prowess and reaching your highest potential. This 10,000 hr rule should also be inspiring to people, because it shows you don’t have to be a genetic freak to work your way to being at the top of your field. For me for example, I know that I am going to have to put in deliberate hours of practice for me to eventually reach that peak level of performance of crossfit. This means I am not going to be competing in the games this year or next, but after years of deliberate practice, dedication and deliberate effort I will be at the top of game and be performing at very high levels. Stop making excuses that you are naturally disadvantaged in some way or another from being able to look, perform or behave in certain ways. Time, practice and deliberate efforts outweigh all genetics and natural abilities. Some of the best athletes are not the most genetically gifted, and some of the most genetically gifted are not professional athletes. I hope that the notions behind the 10,000 hr rule inspire you to become the best of your ability through the means outlined above.
Working hard, improving your performance in workouts and staying dedicated to a healthy fit lifestyle is dependent on your mental strength and ability. The mental aspect of fitness and health is just as important as the physical portion of this relationship. It is almost impossible to push your body and stay dedicated to fitness regimens if you do not have the right mindset. Below is a list of 5 important mental coaching concepts outlined by renowned Strength and Conditioning Joe Defranco. Defranco has trained hundreds of professional athletes. And is a leader in the field.
How do you make these mental strategies work for you? Simple:
1. Find music that motivates you. Crank it up.
2. Don’t adopt a training program you don’t believe in or you’ll half-ass it, even if it’s a good plan. Find a program that gets you excited and you’ll put out the effort that it takes to get results.
3. Set the stage for the zone state. You do this through practice and preparation for your sport, be it football, powerlifting, or bodybuilding.
4. Mental toughness is born from facing tough situations or environments and surviving them. Don’t baby yourself. Don’t coddle yourself. Stop being such a prima donna.
5. Realize that sometimes the thing that motivated you to train hard yesterday won’t be the same thing you need today to optimize your mental state. Be “bi-polar.” Be versatile. Flip the switch and adjust. Do what works for you that day.
check out the full article written by Defranco here: http://www.defrancostraining.com/articles/38-articles/229-strong-mind-stronger-body-lessons-from-a-warehouse-gym.html
30 Minute Outdoor Workout
Short on time, busy with work and school……everyone can put aside 30 minutes to workout and energize themselves with these workout ideas(best performed outdoors in fresh air)
-Run 3 miles
-Sprint 100 meters x 5(time yourself so you can try and improve sprints) rest 90 seconds in between each
-Practice a skill for 5 minutes(Pistol squats, walking handstands, double unders, etc.)
-Perform explosive movements 3x10(plyometric pushups, box jumps, muscle ups etc.)
-Core work3x15( leg raises, hollow rock, superman, planks etc.)
Can Calling friends by Nicknames Bring you Closer?
No, this is not based off of any peer-reviewed articles or double blinded studies, but rather it is just a theory based off of real life experiences and realizations. It could or could not be true but I think that it is interesting to consider.
Do you call your really good friends by their legal names or do you have nicknames for them? It does not have to mean a really eccentric nickname but it could be anything, like shortening their last name by a few vowels. When we give people we know nicknames it is like saying, “I like you, you are my friend, and I care about you.” And whether the other person consciously recognizes this or not, he or she immediately can feel an unconscious sense of feeling closer to the other person who’s calling them by that nickname.
So if this is true, it might make sense to try and start calling more people you are friends with by nicknames to start signaling that you like and care about them and they in return will fell a genuine sense of closeness to you. This might make more of your friends think you care about them, or it may not. It can’t hurt to try. They may say that you never call me that or something but see what happens. They me surprised that you call them by something other than what they are used to and they might reciprocate in many positive ways. I’m telling you from experience that the simple change in calling someone a nickname can have a significant affect on your relationship with that person. I have personally felt that it makes you feel more connected and genuinely cared about by your friends. It is like bringing them into your close circle or a secret society of friends with nicknames. You’ve made it, join the club you now have a nickname and we care about you.
If you care about someone or want to make your friendships with others that much closer and stronger than consider calling those friends something other than they’re legal birth names. Try abbreviating, shortening or developing other nicknames to for your friends. You may be surprised how much of a positive affect it can have.
Tips to Cure a Hangover The Morning after a Night of Drinking
*Don’t let drinking take you out of commission for staying active and healthy. Many people complain about being affected the whole day after a night of drinking. Avoid feeling this way using helpful nutrition habits. You’ll be able to party and drink at night and then get in a great workout the day after.
2) Coconut water
Eat bananas and drink coconut water the morning after a night of drinking. This will help replenish and rehydrate your body’s cells so that in no time you will be “ready to go” the next day. This is helpful for people who have trouble working out the day after drinking. Bananas, coffee and coconut water are perfect remedies for curing a hangover and will get your body ready to get right back into your routine to workout.
Why Coconut water, Coffee, and Bananas?
Coconut water contains electrolytes that replenish the minerals lost as a result of dehydration. Bananas contain energy-boosting B vitamins. B vitamins and magnesium are two key vitamins that decrease from drinking. Some people recommend taking a B vitamin and Magnesium supplement the morning after drinking. And Coffee helps with hangover headaches, the caffeine increases blood flow to your head and as an added benefit will help speed up your bodies ability to flush out any leftover toxins from the night before.
Why it matters?
Drinking is sometimes an inevitability of going out and partying with friends. Especially in college. But, don’t be afraid to have a drink, just make sure you are able to drink without it negatively hindering other areas of your life like exercise and nutrition. So Drink, have fun, go out, but then make sure to take steps that will prevent your drinking into becoming something you need an entire day to recover from.
Other Recommendation: drink lots and lots of water before going to bed. Chances are if you do this you won’t wake up in the morning with a desert as a mouth and feeling like you were kicked in the head while asleep.