How do I exercise and not feel tired and sore the next day? | Active Health


Hello! My name is Bobby Cappuccio.
I’m the Director of Coaching for the Institute of Motion. We are going to be diving into a bowl of questions. Alright, so let’s see what we’ve got. I’ll just pick one from the top. Now, does exercise produce exhaustion and soreness? Yes, it can. It’s a matter of engaging in the
behaviour patterns that generate the habits that generate the automated behaviours in our daily life
that support who we are and who we want to be. So, sometimes if soreness is a concern, pull back on the level of intensity. Don’t push yourself so hard in the beginning because what you’re trying to do is to engage in a habit. Once you have that habit pattern of exercising
three to four times, every single week in your life, then you can decide how to build on it. And a lot of the concerns you have on day one are not going to be the concerns
you have on day 101. The point is to get going and if you have to pull back on your commitments, it’s okay. Because it’s like climbing a mountain. You know that you don’t have
to be great at it to get going but you have to get going to get great. Maybe mountain climbing is not such a great example because if you are not great at it, you could die. So forget that I mentioned that but
just get going and establish the pattern. I’ll do this slowly, just for dramatic effect. This is great. Technically, the short answer to that is no. Relatively speaking, maybe. But let me talk to you about posture corrective exercise. By realigning our postures, we can appear to be taller when we walk around and we can also increase other people’s perception of us, as well as our own internal feeling of confidence. Think of aligning your spine like a kite, where you’re really tall and you’re wide at the same time. Not only did that increase levels of testosterone but it increase levels of stress hormones in the body, which means people were smarter, sharper,
quicker, more creative, assertive and confident. By changing how we carry ourselves, we can improve how we frame our levels of confidence,how we approach the world, and how the world responds to us. And by the way, when people assess us
having a high level of confidence, they also attribute that to a higher level of competence. Of course it is! The question is what are you tracking? There are two types of results.
One is objective and the other is subjective. So, when you are taking a look at objective matrix, these are things like losing a couple of percentage of body fat, or going down a dress size. Also, certain health matrix such as
blood pressure, cholesterol, things like that. And those are very important because
when you’ve a goal, the only way to be sure if the programming methodology you’re implementing is effective, is it producing the objective outcomes
that you’re expecting in the beginning. But the second thing that people need to measure, because it is a behavioral driver
which is critical, is subjective matrix. These are things based on how you’re feeling. These are behavioural matrix
such as “Am I keeping to my commitments?” “Am I going to the gym three days a week?”
like I said I would. And a lot of times in the early phases of change, these are not only motivating
but it increases something called self-efficacy. Self-efficacy is your inward belief
in your ability to initiate and perpetuate a series of behaviours that are
in line with the outcome that you most desire. So, yes you want to look at
objective or outcome-based measures, but you also want to look at
behavioural measures along the way. A lot of times, people look at what they
want to achieve without examining the why. When behaviours and values align,
great things are achieved. Shakespeare in his 116th sonnet said that “Let me not to the marriage of true minds admin impediments. Love is not that which alters when it alteration finds,
or bends with the remover to remove. O no! It is an ever-fixed mark that looks
upon tempests and is not shaken.” And what he means is that when
you find out what you love enough, your resilience, dedication and commitment
will be unfailing. It will be resolute. So, identify not only what you want to achieve but
what is it that you value most or love the most, that the achievement of your goals will support. So, what is it? And sometimes, who is it that will also
benefit greatly from you being the best version of yourself. Aside from these questions,
we want to hear your specific questions. So, if there is something on your mind
that you really want to have discussed or answered, write your questions in. And who knows?
Maybe that’ll be answered on the next episode.

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