“Our data show that 30 minutes of aerobic exercise three times a week is sufficient for reducing depressive symptoms” Full article 👩🏼🤝👩🏿 https://www.psychologytoday.com/gb/articles/200112/the-best-dose-exercise
Author Archives: caleley
Plank Rolls
(Group size: 6+) https://youtu.be/mnvr1Dy6dn0?t=52 2+ teams of 3+, team members line up next to each other in push up position. Slam ball starts with person at one end, ball rolled down the line. When it reaches the last person they pick the ball up and run to the front of the line and starts theContinue reading “Plank Rolls”
Moderation for Long Term Exercise
A study from Duke university has concluded that shorter, sharper sessions of higher intensity exercise e.g HIIT training help’s adults to better stick to a longer term exercise programme. It appears that adults prefer to do a higher intensity work out for fewer minutes rather than a low intensity work out for a longer periodContinue reading “Moderation for Long Term Exercise”
Over/Under Relay
(Group size: 6+) https://youtu.be/mnvr1Dy6dn0?t=5 2+ teams of 3+, team members line up behind each other in half squat. Slam ball starts with person at the front, passed backwards overhead then between legs alternately. When it reaches the person at the back they run to the front and start the process again… race on 🐛
Body Clock
(Group size: 1+) http://www.gamesfitness.com/2018/06/body-clock/ People close their eyes and start jogging on the spot… PT choses a time and participants change to a plank when they thing they have reached that time. When all participants finished jogging the PT share how close they were to the time. Then do another round… ⏱💨
Learn to Love Exercise
Shift your mindset from extrinsic motivation to Intrinsic motivation. Focusing on the inner/personal rewards gained from exercise. Monitor improvements for your own personal goals. Rather than comparing yourself against other gym members. Link exercise to other areas of life. E.g. going to the gym to socialise or for stress relief and the improvement of concentration.Continue reading “Learn to Love Exercise”
4 Exercise Tips for People Who Hate to Exercise
Be mindful – Research from the Netherlands has found a positive correlation between mindfulness and satisfaction. Mindfulness involves actively thinking and feeling how your body is responding to the exercises being performed. Keep intensity under control – Keep the intensity balanced at an enjoyable level. Allowing your body to become energized and challenged without makingContinue reading “4 Exercise Tips for People Who Hate to Exercise”
Cone Scramble
(Group size: 4+) http://www.gamesfitness.com/2017/06/cone-scramble/ Space out a few less cones than there are people. Everyone has to complete 10 push-ups at each and every cone. They can only do push-ups at a free cone. Whilst waiting hold squat or plank🥱
Regular exercise can increase the strength of your brain as well as your muscles…
Regular exercise can increase the strength of your brain as well as your muscles… UCLA researchers found physical activity increases the size of the hippocampus, the part of the brain associated with learning and memory. Suggesting the long term physical affects of exercise doesn’t simply alter the physiology of your muscles but also the physiologyContinue reading “Regular exercise can increase the strength of your brain as well as your muscles…”
Triangle Dance Challenge
(Group size: threes) https://youtu.be/kGJTr9OCwWg Three clients, hands on shoulders, each client takes it in turns to jump in between the other two… jump right, jump left, jump middle, jump right, jump left,… 💃🏾
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