How To Make Your Day Better With Just 20 Minutes Of Exercise

exercise 300x167 How To Make Your Day Better With Just 20 Minutes Of ExerciseLet’s say you have had one of those days. You felt tense, stressed and in a bad mood. You don’t want tomorrow to be the same. Well here is how to make your day better.

Work out early, for about 20 minutes, before you start the day.

We all know that exercise is energising and makes us feel good after we do it.

According to Jeff Laden in his book ‘Transform’, researchers at the university of Georgia in the US, found that previously sedentary adults who started doing 20 minutes of low to moderate intensity aerobic exercise three times per week for six weeks reported feeling less fatigued and more energised.

What the researchers found was that the time of the day didn’t matter. They also found that even 5 minutes of exercise was enough to create a mood enhancement effect.

Want to boost your mood for 12 hours each day?

To improve on this. Researchers at the University of Vermont decided to look at the long term impact of exercise on your mood and they found that aerobic exercise with an average heart rate of around 112 beats per minute (easy level) improved participants mood for up to twelve hours afterwards.

“Moderate intensity aerobic exercise improves mood immediately and those improvements can last up to 12 hours” says Doctor Jeremy Sibold.

“This goes a long way to show that even moderate exercise has the potential to mitigate the daily stress that results in your mood being disturbed”.

And you will also feel smarter as exercise creates new brain cells and makes those cells more effective. (See, maybe personal trainers are all geniuses in disguise)

So – work out first thing. Feel better, be smarter.

Remember you only need about 20 minutes of moderate aerobic exercise. Moderate is about 3-6 on the RPE scale – Rate of Perceived Exertion. This means you can comfortably hold a conversation with your friend while you are walking or running or cycling.

The key to remember is that your morning routine does not have to be exhausting or draining. You don’t have to wear yourself out to be in a good mood all day. And now, with spring in full swing in Sydney, you have no excuse to stay in bed that extra 15-20 minutes when you could be out walking or running in the beautiful city surroundings.

Get up – get moving and see your workout as a kick-start to your day. I am sure you will love the effects.

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North Sydney Personal Trainer Client Of The Month

photo 199 e1409786106392 225x300 North Sydney Personal Trainer Client Of The Month Hello folks, we are back with the Human Design North Sydney Client Of The Month.

This is a pretty cool story as Pete is a Type 1 Diabetic. This means he really has to control his blood sugar and manage what he eats in order to train but take a look at the benefits he has achieved just from exercising regularly.

When I was looking for a new PT a few years ago, when my then PT announced he was moving overseas, I asked him for a recommendation, and without hesitation he said John.

As a diabetic (type 1) I had become aware that long-term blood sugar control, as referenced by a measure termed HbA1c (or glycosolated haemoglobin), improves with resistance training (indeed, more so than with cardio-based training!)

Having attended John’s classes for a relatively short time, and with resistance training being a major component of the programme, I immediately noticed a 15% improvement in that measure, and indeed, I recorded my best-ever HbA1c in 25 years of being a diabetic.

old dog new tricks 209x300 North Sydney Personal Trainer Client Of The Month

I like the variety John manages to bring to every session. When I think of John, and how he constantly reinvents his programmes, I think of the Gary Larson cartoon of the “old dog, new trick”.

Committing to the programme means that I would now trust my body to be able to run for that bus icon smile North Sydney Personal Trainer Client Of The Month

Staying strong as I travel through middle-age, particularly with two young children in tow, is a top priority, as to do otherwise would put everyone I hold dear at risk.

Peter Milne, self-employed – Sydney

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  • wp socializer sprite mask 32px North Sydney Personal Trainer Client Of The Month
  • wp socializer sprite mask 32px North Sydney Personal Trainer Client Of The Month
  • wp socializer sprite mask 32px North Sydney Personal Trainer Client Of The Month
  • wp socializer sprite mask 32px North Sydney Personal Trainer Client Of The Month