Start your workouts slowly and check your heart rate 30 minutes AFTER your workout. If your heart rate is still above 85 BPM, you're still in a hyper-adrenalized state and the workout was too intense for you.
Choose the right type of exercise for your condition. Crossfit? Yoga? Breathing? Running? Strength training? Outdoor cardio? The choice is yours!
Choose the right frequency of exercise to suit your needs and your mental, emotional and physical state. A more spaced-out frequency in your week can be favourable. Regularity from week to week, month to month is important (1x/week for 16 weeks is better than 5x/week for 4 weeks).
Get outdoors in the sun for your activities. Recharge your vitamin D naturally!
When you start exercising, the feeling of well-being must be present from the outset. Breathing should ALWAYS dictate the intensity of your efforts. If you have difficulty controlling your breathing rhythm, you've gone too far. Breathe through your nose as much as possible. Breathing through the mouth activates the sympathetic portion of the nervous system.
Your workouts should be more AEROBIC (Short duration. Ex: 10x squats, 10x push-ups, pause 30 sec. and repeat for 5 min. as tolerated) vs. AEROBIC (Long duration. Ex: running for and beyond 30 min.). Your training time should not exceed 30-45 minutes. Stop exercising when your energy/performance starts to decline, regardless of your training time.
The best times to get moving are between 10 a.m. and 3 p.m. Of course, these times are secondary to your own hormonal rhythm. Obviously, this doesn't apply to most of you. Remember to choose an activity that fits in with your daily routine. Your activity is less stressful when your body is more resilient.
Always include a warm-up and cool-down period. This can be active breathing combined with mobility exercises for the warm-up, and more passive breathing with some stretching for the cool-down.
Don't train late at night. Your ability to maintain a good sleep cycle may be disrupted. Listen to your own rhythm. Remember that the body can be well adapted to a state of fatigue. It's better to wait until the next day and not compromise a good night's sleep.
Laurent-Olivier Galarneau D.O.
References :
Selye H., The Stress of Life, McGraw-Hill Education, 1978, 544 pages.
R. Josh, R. Jeanne. Adapted from related article topic on IG
DISCLAIMER: THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE
The information, including but not limited to text, graphics, images and other materials contained on this website are for informational purposes only. Nothing on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment. Never disregard professional medical advice or delay in seeking it because of something you've read on this site.
