Author Archives: caleley

Tip for building an exercise habit; use a conditioned cue at beginning of workout followed by encoding of personal intrinsic reward to exercising.

…if you don’t see the external results you want quickly enough, you’re likely quit. This is why habit formation is essential to creating life-long behavioral changes.Full article 💡 https://www.psychologytoday.com/gb/blog/the-athletes-way/201609/one-two-punch-cue-and-reward-makes-exercise-habit

Immediate rewards shown to be the strongest predictor of persistence and adherence when in pursuit of long term goal-related activities.

Overall, whereas delayed rewards may motivate goal setting and the intentions to pursue long-term goals, a meta-analysis of our studies finds that immediate rewards (eg. enjoyment) are more strongly associated with actual persistence in a long-term goal.Full article 🛍️ https://journals.sagepub.com/doi/full/10.1177/0146167216676480

Top psychological tips for fitness motivation include; buddying up, upbeat playlist, small process based goals, eating clean and convenient workout times.

Still, note that not all exercise partners are created equal. Psychologists and fitness experts alike agree that choosing someone with a compatible schedule, fitness goals, and temperament is ideal.Full article 😁 https://www.byrdie.com/how-to-get-motivated-to-work-out

Exercising at 70 – 80% of max HR is the optimal zone for maximum endorphin release.

Aerobic exercise is known to activate the body’s stress response, the hypothalamic-pituitary-adrenal (HPA) axis, and yet many people engage in sports like running because they perceive its effects as relaxing. Solving this apparent contradiction calls for a distinction between “good stress” and “bad stress,”…Full article 😺 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4703784/

Listening to your favourite music during low intensity exercise can decrease stress

Listening to your favourite music during low intensity exercise at 40% of VO2 max E.g. walking or jogging, can decrease stress caused by fatigue therefore increase comfort and enjoyment.Full details 🎵 https://scholar.google.co.uk/scholar?hl=en&as_sdt=0%2C5&as_vis=1&q=effect+of+music+on+heart+rate+when+exercising+&btnG=#d=gs_qabs&u=%23p%3Dp1PpsJBIbX0J

Personal and social benefits of small group training include increases in program adherence, exercise self-efficacy and self reported health and energy.

…why exercise programs that foster a sense of social belonging (in addition to motivation and efficacy) may be helpful for successful adherence to an exercise program.Full article 🏃🏾‍♀️ https://journals.lww.com/nsca-jscr/Abstract/2017/11000/Sharing_a_Personal_Trainer___Personal_and_Social.24.aspx