Finding time for longer workouts isn’t always easy. Between work, family, and social commitments, exercise can sometimes take a back seat. And carving out 60 minutes a day can be much easier said than done. But when we’re struggling for time, there may be a deceivingly simple solution: micro workouts.
A micro workout is pretty much what you’d expect it to be – a very short bout of exercise which can be performed in a matter of minutes.
For many of us the idea of a super short workout may seem counter-intuitive. The general understanding is that longer is better. And whilst micro workouts probably shouldn’t be seen as a replacement for more prolonged and disciplined forms of exercise, there may be a valid place for them in our daily schedules.
Micro workouts explained
For a more in-depth understanding of what micro workouts actually are, and how you might benefit from them, take a look at this excellent video from the Mark’s Daily Apple YouTube channel:
Micro workouts in studies
There’s mounting research-based evidence to suggest that micro workouts can be good for us. One interesting study took a group of inactive people and asked them to pedal as hard as they could on a stationary bike for 20 seconds, 3 times a day (each round was separated by 4-5 hours of inactivity). After six weeks, the group’s CRF (cardiorespiratory fitness) improved by 9%, compared to a 13% improvement in a similar group who were asked to do the same 3 x 20 second bike sprints but in a 10-minute session, separated by 3-minute rest periods.
Another study found that just 1 minute of intense exercise within a 10-minute session (carried out 3 times per week over the course of 12 weeks) was just as effective in improving indices of cardiometabolic health in sedentary men as 50 minutes of continuous exercise per session.
YouTube is good for many things, and exercise is one of them. With a bit of space, a yoga mat, and a good internet connection, you have access to hundreds upon hundreds of high quality exercise videos. Any time of day, all for free.
So for those days when the weather’s too cold, or you’re not feeling like leaving the house, or you just want to supplement your gym sessions with shorter home-workouts, here are 14 excellent Youtube channels for a free workout fix.
Good documentaries can be life changing. They can inspire us and motivate us towards positive change. This can be especially true of lifestyle documentaries. Watching people work towards their goals, and seeing all the ups and downs they encounter along the way, can be very heartening. It reminds us that we’re not alone on our journeys, and can give us a much needed boost when we’re low on enthusiasm.
So then, for both your viewing pleasure and personal development, we’ve compiled 16 inspiring documentaries on all things sports, nutrition, exercise, and health.
This documentary focusses on performance-enhancing drugs, and raises the question of whether they’re really worth it just for getting “bigger, stronger, and faster”.
A documentary about bodybuilding in the 1970s. Following amateur and professional bodybuilders (amongst which are Arnold Schwarzenegger and Lou Ferrigno), it shows us just what it takes to stand out and excel in a highly competitive sport.
Prepare to revel, gawp, and pale at this group of runners who are all taking on RacingThePlanet’s 4 Deserts Ultramarathon Series. It’s widely regarded as the most prestigious outdoor footrace series in the world (and one of the hardest). If you watch this, you’ll see why.
The Game Changers
An eye-opening documentary about meat, protein, and strength – a must-watch for anyone interested in nutrition.
Andy Murray: Resurfacing
This documentary follows Andy Murray, British tennis superstar, from 2017 – 2019, chronicling his struggles with injury, surgery, and returning to the sport. Very inspiring.
Watch it on Amazon Prime.
The Last Dance
Michael Jordan is hailed as one of the greatest basketball players of all time. Certainly he’s one of the most famous. This 10-part documentary series takes viewers through Michael Jordan and the Chicago Bulls’ quest for a sixth NBA Championship in 1998. Described by Vulture as “the greatest sports documentary ever produced”. This is one to watch if you haven’t already.
If you’ve ever wondered if changing your diet could change your life, then this documentary is for you. It’s an inspirational story of discipline, dedication, and transformation. And what’s most uplifting is its simple message that we all have the ability to turn our lives around if we just put our minds to it.
All Or Nothing: Manchester City
Relive the season of 2017-18 when Manchester City won the premier League title. This film takes us behind the scenes and gives an insight into how to team worked and played.
Watch it on Amazon Prime.
Last Chance U
The first season of this fascinating and thrilling series focusses on the East Mississippi Community College football programme, following the team as they try to prove themselves at make it into the big leagues. It’s a fantastic watch even for people completely unfamiliar with American Football.
A classic and very well-known documentary that’s been around for some time now. Super-Size Me works on a simple premise: what happens if you eat nothing but McDonald’s for 30 days? It’s an interesting and, at times, alarming film, and in the end may help encourage viewers to think more carefully about what and how they eat.
Last Chance U: Basketball
If the 5 seasons of Last Chance U have left you wanting more, worry not. The team behind the fantastically compelling series are back with a basketball-focussed version of the documentary. Following the East Los Angeles College Huskies, it takes a deep dive into the world of community college basketball.
Watch it on Netflix.
Cheer
Ever wondered what it’s like to be a cheerleader? How hard it is? How competitive? If you’ve never considered cheerleading to be a sport, then give this one a watch – it might change your mind.
Watch it on Netflix.
Drive To Survive
For anyone with any interest whatsoever in Formula 1, this series is absolutely not to be missed. Following the lives, both on and off the track, of today’s F1 drivers, Drive To Survive reveals the ins-and-outs of this high-octane sport in incredible detail.
Watch it on Netflix.
Pelé
Pelé is widely recognised as one of the most legendary icons in the history of football. This compelling film chronicles his rise to becoming the “King of Football” amidst a turbulent era in Brazilian history. Whether you like the sport or not, it’s incredibly interesting to watch the extraordinary career of one of the all-time great footballers unfold before your eyes.
Watch it on Netflix.
Sunderland ‘Til I Die
A controversial inclusion, perhaps, but it would be wrong of us to exclude a documentary that, in the grand scheme of the world, is so close to home. No matter who you support, or how you feel about the team in question, this documentary does a great job of showing how football can sometimes be more than a sport, and can ultimately hold a community together.
Watch it on Netflix.
Tyson -The Movie
This man needs little introduction, because it’s difficult to anyone who’s unfamiliar with his name and his legacy. But no matter how well you think you know him, watching a film about Mike Tyson’s life, with the man himself as narrator, can’t fail to be exciting and interesting.
We all know that exercise is good for us, but that doesn’t mean that we always want to do it. Whether we’re struggling for time, are feeling too tired from work, or simply don’t have the desire, a lack of motivation can be an enormous obstacle to a regular exercise routine.
But the good news is that we’re never alone. Everyone experiences a dip in motivation from time to time, and luckily there are many methods to get back on track.
So, as a little friendly guidance, we’ve put together some of our top tips on how to motivate yourself to exercise!
Make a plan
The first thing is to clear space in our diaries for exercise. Whether it’s one, two, or three days per week. For an hour, or more, or less. It’s important to commit to a specific time and duration. It makes us more accountable to ourselves, and protects our exercise routines from being disrupted by other plans.
So get out your diary, find a free slot, and write, in big block capitals: ‘EXERCISE’.
Start slowly
If you’ve had a few weeks away from your exercise routine then it’s important to be kind to yourself and take things easy in the beginning. There’s a chance that your overall fitness (and motivation) levels may have dropped slightly, and if you try jumping back in with both feet then you may end up burning out.
The most important thing is to simply get back to exercising. It’s not about how much or how intense, it’s just about the routine. So take things slowly. If you normally go to the gym four times a week, maybe start by going just twice. Then, as your motivation, desire, and fitness begin to increase, you can increase the intensity and frequency of your workouts.
Set goals
Sometimes goals can be very helpful. You might want to lose a certain amount of weight, gain a certain amount of muscle, or just get on the treadmill three times a week. Whatever it is, setting goals may help to keep you motivated and get back on track after a lull.
These goals don’t have to be permanent or long term, but can simply be a means of re-establishing habits. Goalscan be especially important after taking a break from exercise. They give us a reason to get into the gym and start working. And, more importantly, they give us targets to aim for, making us less likely to quit in the beginning.
The trick, however, is to make sure that your goals are realistic, achievable, and enjoyable to pursue. Be certain, however, to combine goal-setting with going slow. Just as suggested above, begin with easy-going and approachable goals. Then, as and when required, you can stretch and expand them.
Book a class
Exercise classes are brilliant for accountability. Taking part in group exercise means that your absence will be noticed. So it’s harder to justify a day off. Also, going online and signing up for a class has a concrete feeling about it. You’ve committed (and paid).
Even if you don’t normally attend classes, they’re a very good option for a workout reboot. You could even take one or two per week for the first month before settling back into your regular routine. Either way, and whatever the reason, there’s really nothing like a good old-fashioned fitness class to kick start your New Year!
Do what feels good
When it comes to exercise, it’s so important to do what feels good for your mind and body. All too often we can try to force ourselves into a workout regime that we think is good for us. But the reality is that if you don’t enjoy what you’re doing then you won’t keep it up. So if walking makes you feel great, then walk. If you prefer yoga over Pilates, then do yoga.
It sounds so simple, and in the end it really is. Just do what makes you feel good!
Don’t take it too seriously
Another important point is not to take your exercise routine too seriously. When we take ourselves too seriously we tend to be much harder on ourselves when things don’t go as planned. Maybe you didn’t lose as much weight this week as you’d hoped, or maybe you didn’t run as far and as fast as you’d have liked. But in the end, so what? What matters is that you’re making the effort, and in the end that effort will always pay off.
So as important as it can be to make a plan and set goals and hold yourself accountable, it’s just as important to take it all with a pinch of salt. Life’s too short to beat ourselves up over the little things. Just remember: above all else, exercise should be fun.
Remind yourself why you started exercising in the first place
Whenever your struggling to get back into the swing of things, or are feeling particularly demotivated, it can be helpful to remind yourself why you like to exercise. Perhaps it makes you feel good, or you enjoy the feeling of hitting your goals. Maybe it keeps you feeling vibrant and energetic, or maybe you just find it fun.
Whatever your reason for exercising, keep it in the front of your mind. Remember how good it feels to be active, and consider how much better you feel in general when fitness is part of your life.
Final thoughts
If you’re ready to get back to it, then why not start by taking a look at our class timetables. There’s something there for everyone, and we’d love to see you soon!
Yoga is an incredibly diverse form of exercise, with lots of styles to choose from to suit any fitness level and taste.
Whether you’re looking to build core strength, increase flexibility, deepen your spiritual practise, or compliment other forms of exercise, there’s a style of yoga for you.
There are some styles, however, that are generally more popular than others. And some that fall a little under the general radar. Yin yoga could be seen as one of the latter, but it’s a fantastic practise with some amazing benefits.
So this week we’ll be talking all about yin yoga: what makes it a great practise, and why you should consider incorporating it into your exercise routine.
What is yin yoga?
On a fundamental level there are two types of yoga: yin and yang. Yang yoga (vinyasa, Hatha, etc.) focuses more on the “superficial” muscles, whilst yin yoga focuses on the body’s deep connective tissues. Ideally the best approach is to combine the two styles, thus giving ourselves a balanced practise.
Yin is the quieter and more passive style of the two. Typically it focuses on the lower body (hips, pelvis, thighs, spine), and consists of a series of long-held poses that can each last upwards of five minutes.
It offers a more introspective practise than many other types of yoga, helping us cultivate patience and stillness, whilst subtly improving our flexibility and mobility.
Yin yoga can be particularly beneficial for people who are overactive and busy. If you lead a relatively stressful life, or if you engage in regular and intense exercise, yin could be the perfect counterbalancing practise.
But don’t be fooled by its reflective and passive nature. Yin yoga is just as challenging as any other discipline. The primary difficulty of yin can be found in holding poses for such prolonged periods of time. In general, most of us aren’t accustomed to staying still and quiet for more than a few seconds at a time. And, as such, deliberately engaging in stillness can feel surprisingly unusual and disagreeable. This is where many of the challenges, and benefits, unique to this style are to be found.
Why practise yin?
Yin yoga really is for anyone, but it can be especially beneficial for those who are over-stimulated, under-energised, and tired.
If you have a restless mind and body, and struggle to sit still, yin yoga may be the perfect remedy. The same goes for people who are in constant search of stimulation. Checking our phones every minute, shifting our attention from this to that and that to this, are habits that can be very effectively subdued by a yin yoga practise. Yin is all about stilling the mind and developing patience.
Some benefits of yin yoga
Poor posture, daily wear and tear, and ageing, all contribute to the increased tightness of our connective tissues. Yin yoga helps to alleviate this build up of tension and stiffness by gently lengthening muscles and fascia.
It’s a practise that increases range of motion by gently stressing our joints and connective tissues. And in this way yin yoga can act as a very practical and functional form of exercise, especially as we get older.
Though it’s by no means a quick fix, there are many benefits that a long-term yin yoga practise can yield, which include:
– Reduced stress.
– Increased circulation.
– Improved mobility and flexibility.
– Reduced tension.
Try something new
For many people, yin yoga may initially sound unappealing. The idea of sitting still, in sometimes uncomfortable postures, for long periods of time, isn’t the most enticing offer. But that’s exactly why you should consider giving it a go.
Chances are, if yin yoga doesn’t sound like your cup of tea, it’s because of the pace and stillness it entails. But those characteristics of the practise often turn out to be the reasons why people come to love it.
For lots of people, yin yoga is their only opportunity to be still and quiet, to slow down and reflect. And it’s in creating that quiet space that yin allows us to discover new avenues to wellbeing. After all, cardio and strength training aren’t the only paths to a healthy life.
Resources
If you’re curious about yin yoga but aren’t sure where to start, take a look at the following routines on YouTube. They’re perfect for beginners, and are led by excellent teachers…
Flexibility is a crucial component of any healthy and active lifestyle. With increased flexibility comes a wider range of motion and increased resistance to injuries. You’ll also get more out of your workouts, as your muscles will move more freely whilst straining less to perform dynamic movements.
Many people overlook the importance of cultivating flexibility, but it’s incredibly beneficial to our overall physical wellbeing. So if you’re leaning towards the stiffer side of life, here are 14 stretches and poses to increase your flexibility.
Pigeon Pose is brilliant for opening up the hips. It can be a little tricky at first, especially if you’re tight to begin with in that area. But keep at it and it will yield some noticeable results.
Possibly the most comfortable and enjoyable pose on the list. Child’s Pose provides a gentle hip opening, whilst giving a slight stretch to the lower back and glutes. It’s also highly a relaxing posture, so great after a long day at work.
This one targets the lower back. You may be surprised at how inflexible you are to begin, especially if you don’t have a supple spine. But over time, and with gentle practise, you’ll find the bend getting deeper and deeper. The trick is to take it slow and avoid straining.
Another back bend that’s also strong into the legs. It can feel somewhat awkward and uncomfortable for beginners, but it’s a very rewarding pose once mastered.
Shoulder Rolls
They’re not glamours and they’re not fancy, but for increasing flexibility and movement in the neck and shoulders, they’re amazing!
In a sense, this is like Bow Pose on your knees. It’s considered slightly easier to perform, and there are several variations to make it gentler on the back. So if your spine isn’t too flexible, Camel Pose could be a better place to start.
Another good hip opener. In Cobbler’s Pose gravity does most of the work, so it can feel quite passive and pleasant. Though it may be particularly difficult for those who struggle to sit with an erect spine. In that case, one variation is to sit on a folded blanket or block. Alternatively you can also place a block under either knee for extra support.
Eagle Pose is slightly more advanced and difficult to master, and can feel very strong in the shoulders. However, for your discomfort you’ll be rewarded with an excellent hip and shoulder, and upper back stretch. And if the full pose is too much, you can try a seated variation instead.
Another pose to target the hamstrings. Seated Forward Bend is ideally performed with straight legs. However if you’re very tight in the back of the legs you can try bending the knees.
Cat Cow
A fundamental yoga movement. This one’s gentle, easy-going, and feels great. The fluidity of the movement is excellent for improving flexibility and mobility.
Plow Pose
Plow Pose can seem be a little daunting at first, and it’s certainly one of the more advanced postures on the list. But it can be of great service to the neck and shoulders when performed correctly.
