EXERCISE ANXIETY, IS THAT EVEN A THING |12 WAYS TO IDENTIFY IT AND FIX IT and The StrengthCast PowerShow

 

• Author Jen Elaine, Wellness Expert

Just thinking about starting a fitness routine or reconnecting with an old one, can unleash feelings of negativity and apprehension before even getting started… Anxiety presents itself in many facets of life, including exercise.

There are many psychological reasons for getting healthy and one may be the social pressures to look a certain way, which gets people uneasy about even heading into a gym or health club, in the first place.

At times we’re striving for the standards set out in society which may feel impossible to achieve. But that negativity and fear of failure keeps some from even attempting to get started.

Some also feel judged by walking into a gym or even the feeling of judgment while working out… some don’t know where to start, some make huge goals that seem impossible to achieve and others just are so insecure about their current physical condition that they feel embarrassed to even try to become healthy.

Anxiety as a whole can present with physical symptoms or psychological symptoms. Some physical symptoms are rapid heartbeat, sweaty palms, restlessness, irritability, fatigue & difficulty sleeping. Psychological symptoms would be worry, paranoia, analytical thinking towards negative results or events.

Despite exercise being a highly effective way to reduce stress and anxiety. Anxiety is a common reason that keeps people from starting an exercise routine or seeking professional fitness services because of the stress and negativity the thought even causes them.

Here’s some ways to win the struggle against anxiety and worry that may be associated with starting a new fitness routine or joining a gym…

Do research to figure out the proper fitness routine for you.

Initially, you must be thoughtful of how you’re feeling and do what feels right for your body. The anxiety that’s caused prior or during exercise is usually the result of negativity or a fear of failure. There’s always a level of fear or embarrassment because of the unknown, starting something for the first time… with a feeling of judgement from others.

Find the type of fitness routine that is enjoyable to you, whether it’s group classes or individual personal training.. find the right fitness setting that feels best to your psyche.

The less you think about what others are thinking the more you’ll be able to achieve in your own personal goals.

Schedule in advance.

Have a plan for each workout you do. Having structure even in fitness, gives you a feeling of security as well as comfort, because you’re following a plan… Know which equipment you want to use, know what class you want to attend. Giving you a path for your workout.

Give yourself a timeline for your workout as well. Including how long you’re going to do certain fitness equipment, cardio or even the length of your entire workout.

Begin Conservatively.

When starting cardio begin with 5 minutes, each session and thereafter try to increase in 30 or 1 minute increments. The thought of running a mile the first time, on a treadmill sounds daunting and unachievable. But thinking of paced progress increases what your body is able to achieve with effort and determination, of course.

Be the only person you compete with.

Once you start comparing yourself with others, whether it’s in real life or on social media, you will start to try to achieve their results instead of goals that are feasible for your starting physical condition and body type. So again instead of focusing on what others are doing or what they think… It’s best to focus on your own goals.

Invest in Activewear.

Yes, buying specific fitness apparel is not necessary and by all means, if you don’t have the budget to do so, avoid attempting to. But if you are able to invest a small amount in attractive active wear that makes you feel confident and ready to attack any fitness routine, by all means, do it!

Make that purchase, because it makes a difference. Having select apparel that was bought and is used for fitness workouts gives you that boost of positivity, because not only do you feel amazing in your active wear, but you also feel that you are in your gym uniform. Ready to kick butt!😎

Being in denial only increases the problem.

Avoiding the problem, whether it’s weight gain or unhealthy living, only creates increased health problems and or body weight. Just because your mind and your body are not wanting to or feeling like exercise, is no reason to avoid it or allow anxiety to take over. Remind yourself that anxiety and frustration is only temporary, but a healthy physique and a healthy functioning system is something that you will always treasure..

Acknowledge your small milestones along your journey.

Attaching positivity whether it be in small gifts or allowing yourself to buy something you’ve wanted, because you stuck to your fitness routine with the proper frequency and duration, is a wonderful thing. Attaching positivity to exercise in a healthy way, is something that your psyche will respond well to. Therefore, changing any negative feelings or correlations to exercise or fitness that you once had.

Acknowledge your exercise anxiety.

Admit the feelings and emotions you are feeling towards exercise. If you’re feeling workout stress whether it’s before or during, Acknowledge those feelings and repeat those affirmations stated above, as well as positive thoughts and feelings towards working out.

Accept the 1% mentality.

Look at exercise as a slither of your time, of your day. Fifteen minutes is only about 1% of your day. Whatever workout you choose, decide to set aside a few minutes to workout each day.

So many people get wrapped up in an all-or-nothing mindset… But it should be changed to a mindset of something-is-better-than-nothing, no matter how short the length of time you’re able to be active. Incorporating any amount of fitness into your day, will have a beneficial and positive impact on your health and wellness.

Get a friend involved.

Getting a workout buddy is a great thing. They hold you accountable to gym days, as well as initiating and finishing workouts… because of their presence and encouragement. They help you to push harder and achieve difficult goals, because you’re working as a team.

The group aspect of working out with others, psychologically forces you to workout to your full potential. And usually cancels out any negativity or feelings of anxiety, because you are not alone.

Affirmations keep you stable.

Your body hears everything you tell your mind … try these anxiety-reducing affirmations:

My body is progressing.

I’m concentrating on improving my health every day.

My fitness is improving each moment.

My wellness is important to me right now.

I have the right to attain a healthy body & any body type, I wish.

I’m treating my body right.

I am under new construction.

I adore my body.

I believe in my body.

My body is onboard with any goal I set out to achieve.

Combine it with something you enjoy.

Combine exercise with something you enjoy doing. If you pair exercise with something that you already feel positivity about, you look forward to doing it and it tends to build less anxiety around it.

So you could start with listening to your favorite type of music or musical band, while you’re doing weight training or any type of cardio. You could also listen to your favorite audio book or podcast while working out or going for a walk through the neighborhood.

Definitely try these tips to relieve any feelings of stress of anxiety that you many experience during thoughts related to starting any new fitness routine. And then…get started!

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Body Building for Girls US Sports Net Feature Presented by BodyFit.

Girls can get strong, fit, and toned just like boys although their approach needs to be different.
Athlete pictured Gail Sanez  By: John Smi' The term "girl" is generally thought of to be a young female, but when we’re talking about body building for girls, we’re really referring to female body building for teen girls. Body building isn’t a sport just reserved for the male sex. Girls can get strong, fit, and toned just like boys although their approach needs to be different. (Continued below................)

 (Continued...............)Girls need to set realistic body building goals when they are trying to figure out just what they want to accomplish with their weight training. Some girls just want to lose weight. Others would like to become toned and firm. Still others are using body building as a way to excel at sports. Set goals and keep those goals in mind during workout programs. Don’t lose sight of those goals and use them as motivation to keep going.

Guys – especially teen guys – produce much more testosterone than girls do, so remember that, as a girl, you won’t be building muscle in the same ways as your male counterparts. You can, however, tone your muscles and sculpt a beautiful body when you keep an eye on the end result you want to achieve.

When it comes to nutrition, girls who are starting a body building routine need to keep a few things in mind. First of all, girls need different nutrients than boys. They require much more iron due to blood loss during menstruation, and they also can benefit from more protein. Protein provides muscle building material in the body, so it should be consumed both through diet as well as supplements.


When speaking of supplements, girls should shy away from testosterone replacement supplements* These types of artificial substances can make a woman or girl look more like a man and can seriously impede health. While they will make your muscles grow stronger and quicker, they should still be avoided for girls who are body building seriously.

Keep in mind that both girls and boys who are body building need to get lots of rest. This is very important for any young person, but when you are working your body, you really need to get a lot of rest. Muscles are grown when the body is in a sedentary state. While you sleep, your muscles will grow and you will be repairing any damage you’ve done while working out.

Get the advice of an adult before you undertake a body building program. It’s very possible for girls who want to use body building as a fitness program to make beautiful bodies that they can be proud of. Just be sure you do it safely and know what you are doing before you start. Then watch the results and enjoy what you’ve done!

*the illegal variety that is.  Most over the counter testosterone boosters will have little to no effect on a woman's hormonal balance and appearance.

Beast Sports Nutrition Presents The Serious Workout Of The Day Week 1 Day 6

Welcome to Day 6 of your Serious Workout Of the Day Athletes and Warriors.
This workout before your rest day will be another cardio session and will be the longest of the week.  With a total however of 42 minutes keep the focus on the intensity of the work. Go at your own pace and push enough to make it uncomfortable. Keep in mind that your fitness lifestyle is a lifetime journey burn to make it effective, but do not burn out.
So after this workout tip from our peeps at Beast Sports Nutrition, get after it and make fit happen!

Week 1 - Day 6 (Thursday) of US Sports Strength & Conditioning Free Demo's Program	Week Difficulty: Medium

Select		Exercise Name	Set and Rep Combinations
	1	5 Minute Cardio Warmup	105 Beats Per Minute. This easy warmup will allow you to start preparing your body and your mind for your workout. Make sure you drink some water throughout your workout. It is very important to stay hydrated. Work hard and you will feel great!
	2	20 Minute Cardio Session	124 Beats Per Minute. Get ready for a good workout. Remember to keep drinking water throughout your exercise session. Keep up your intensity!
	3	12 Minute Cardio Session	132 Beats Per Minute. Monitor your heart rate by taking your pulse at the carotid artery. Just place two fingers near your Adam's apple. Count the beats for 15 seconds and multiply this number by four.
	4	5 Minute Easy Cooldown Activity	105 Beats Per Minute. You made it! See, it wasn't so bad. :) This last 5 minute section is important to bring your bodies physiological functions back to normal. Again, good job on your workout!

BPI Sports-ADVANCED TRAINING TECHNIQUES: TARGETING THE SHORT AND LONG HEAD OF THE BICEPS

In this week’s Advanced Training Techniques, we are going to cover specific exercises for the long head and short head of the biceps. When we curl up our arms to make a muscle, the inside is the short head of the biceps. The outside or peak, is the long head.

TARGET: SHORT HEAD OF THE BICEPS

In order to target the short head of the biceps, we want to get our elbows out in front of us. You have to be disciplined and focus on keeping that elbow in the same spot. Here are three exercises for focusing on the short head of the biceps:

Spider Curls

Grab both dumbbells. Get the bench on a 45-degree angle. You can stay standing up with your chest on the edge of the bench and elbows out in front. You want to put your elbows in a fixed position and curl up. At the end of the curl, I bring my pinkies up nice and high. That’s supination and that’s going to really help you target the biceps.

Laying Bench Curls

Lay on the bench with your arms out. Place the dumbbells or curl bar in front of you. If you’re using a curl bar, take a wide grip. This brings our arms more in front of us. My arm is almost perpendicular to my body. It is like the opposite of skull crushers. We are bringing the bar right to our forehead. When I go down, my arms aren’t straight. I never fully straighten my arms for two reasons. When your arms are straight, it puts your tendon attachments in a weak position and it is easy to tear your biceps. The second reason is constant tension. By stopping short, I am keeping the tension on the muscle the whole time. Constant tension makes the set much harder.

Lat Pull Down Curls

You are going to sit on the bench like you are doing lat pulldowns. I like to take a slightly wider grip to target the short heads of the biceps. I lean back just a little and keep my elbows in a fixed position. Bring the bar right to the tip of your nose.

TARGET: LONG HEAD OF THE BICEPS

To target the long head of the biceps, we need to keep our elbows behind us. Here are three different exercises for targeting the long head of the biceps or that outer peak.

Reclined Seated Curls

We’re back at the bench— only now its raised up a little steeper than our previous, 45-degree angle. We are doing the exact opposite of the short head of the biceps when we put our elbows in front of our torso. Now we want to put our elbows behind our torso. When our elbows are behind us we need to stick to dumbbells or cables (as bars would hit our torsos).  As you curl up, focus on supinating your hand at the top of the movement. Maximum supination lets us target the biceps. As you go down, let your hand fall into a neutral position.

Steep Reclined Seated Curls

Lower the bench almost to one click up from flat. Pick up a pair of dumbbells and sit back on the bench. It automatically puts your elbows behind your body.  We are going to bring our arms forward just a little bit. You are keeping constant tension throughout the entire movement. Curl up, supination, stop short and bring it back.

Cable Machine Curls

Connect the handle to the low pulley. Get your arm behind you. The leg that is on the same side that you’re working on is your lead leg, so put that in front of you. You want to keep that torso nice and perpendicular. Arm behind you. Elbow in a fixed position. Curl up. Supinate that hand, squeeze it and bring it back.

If you missed part one of the series, check out Advanced Training Techniques: How Hand Position Affects Biceps Curls.

All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI Sports and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content.

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