There are three rules of 3 that you should follow when it comes to exercise. They sound very similar, but there are differences between them. They are:
1) Never go three days without exercising
Your body will begin to lose muscular and cardiovascular endurance faster than you may think. To keep up a healthy life make sure you aren’t skipping too many days in between workouts. If you notice the last time you exercised was three days ago, then try to ensure you do not take another day off.
2) Workout at least three days per week
If rule number one is followed, then most likely you will follow number two. However, if you spread out your exercises too much you may realize you are only exercising 2 days per week. To avoid this, always strive for three workouts per week. Don’t jam them all into a three day weekend. Spread them out in order to accomplish both the first and the second rule.
3) Exercise for at least 30 minutes
The last of the three rules is to ensure you are exercising for at least 30 minutes at a time. While it may be enticing to go for a 10-minute jog to fulfill your daily workout, this only hurts your long-term health. The ideal length of a workout is about an hour, but do not let your workouts last less than 30 minutes.
If you currently have a sedentary life and you begin to follow these three rules, you will discover that just a few workouts per week will make you feel significantly stronger and mentally more aware.
“Always keep moving, even if you’re just walking.”
We all start our health and fitness goals at different levels, but the end state can be the same for all of us. The secret is no matter how far behind you feel, just keep moving. Momentum and consistency are what will lead you to success. If you aren’t getting the results you want right away, then do not give up. Keep walking, crawl if you need to. The goal is to keep moving forward, to never give up, and to establish good habits.
“Limiting the time you’re inactive is even more important than exercise.” – Tom Rath
What is more beneficial, taking 10,000 steps over the course of a day, or exercising for an hour and taking 5,000 steps during that one hour workout? I would take the 10,000 steps over the course of the day. Having a healthier lifestyle is not just a formula of exercise and dieting, it goes much deeper into how we spend our day. If we work a job that requires us to be on our feet all day, we will already have a leg up to staying healthy. Sometimes we cannot choose a job that allows us to be active all day, but we can choose our weekend and weeknight activities. On family night instead of playing a board game, try going to the park. Or instead of hiring a company to mow your lawn, do your own yard work as a way to stay active. The more sedentary you are throughout the week the more likely you are to acquire health concerns, even if you exercise regularly.
“Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Bill Gates, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.” – H. Jackson Brown, Jr
Probably the most common excuse I hear preventing someone from exercising is they don’t have enough time to workout. In this quote, it’s brought up that we all have the same amount of hours in a day, but some people, such as the successful icons in this quote, still accomplished extraordinary feats. The same can be applied to everyday health and fitness. Any time you set a health goal and feel like you don’t have enough time, just remember there is someone out there that had the same goal and the same time constraints, but still managed to achieve it. Try to learn from the people who have already achieved the goal you want to achieve, because they too struggled in the beginning, but their mental toughness was too strong not to succeed. If they can do it, you can too.
“Excellence is the gradual result of always trying to do better” – Pat Riley
When you take the first step to achieving a new goal, sometimes you don’t realize that you are walking a tightrope suspended above your fears and harnessed by your discipline. To keep your balance you must take one careful step at a time, slowly moving toward your goals with patience and grace. Health and fitness are not attained through half-hearted thoughts, but rather through actions repeated and refined over time. The first step may be difficult as you step out onto the line, yet the more you walk, the gradual progress will shape your excellence. But without the discipline and motivation to improve, you will fall into your fears.
“Always make a total effort, even when the odds are against you” – Arnold Palmer
How often have you had the “this is useless” mentality when it comes to your health, weight, or a fitness goal? Even when your goals seem impossible, arduous, or downright crazy, never let you or anyone else tell you it’s useless. Always give total effort to reach your fitness goals, even when your efforts are slow to be realized.
“If you fail to prepare, you’re prepared to fail” – Mark Splitz
Preparation is the key to success. If you have a goal, you need to prepare a plan to achieve it. If you don’t have a plan before you begin a workout plan or a diet, then you are not setting yourself up for success. Your preparations need to be both long term and short term. Long term, prepare to set aside as much time as you need over the coming months or years to achieve your goal. Mentally prepare for the time it will take. Short-term preparation can be anything from making sure you get a healthy meal before a workout to layout out your clothes the night before. Always take the time to prepare, or you will be prepared to fail your goals.
“If you want to succeed, you have to commit to it wholeheartedly” – Unknown
Many of us are afraid of commitment. Whether it’s commitment to a new significant other, a new pet, your work, or your health, commitment can leave us feeling vulnerable, like we’re going to miss out elsewhere, or even make us feel trapped. Commitment is also scary because we are required to take away time from one area of our lives, and transfer it to a new commitment. But commitment is necessary for something as fragile as the human body. Our bodies, unless tended to continuously, will not stay healthy unless we fuel it with good foods and exercise. That is why we must wholeheartedly commit to living a healthy life. Because without complete commitment, any health gains will be swiftly lost when our fear triumphs over previous efforts.
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