With the first month of the New Year almost gone, our resolutions of eating healthier and exercising regularly are struggling. How’s yours going? Most of us have heard how exercising increase endorphins, which is a “feel good” hormone that counteracts stress hormones. Regular exercise also increases regular sleep, which also reduces stress and burnout. And I’m sure you know the list of benefits goes on and on.
So how come we stop? Simply put, we don’t like it. Matt Fitzgerald, in his book 80/20 Running, describes two competing desires. The first a desire to get the workout done, and the other not to work harder than needed. The result is a medium paced run that does little more than wear us out. So what do we do about this? He recommends doing 80% of our workouts at a low intensity. If you divide your heart rate into five zones, keep 80% of your workouts in zone 2. He goes on to present scientific data that supports your body gets no better benefit from more than 20% high intensity workouts. So how is this going to help you enjoy your workouts? Keeping the workout at low intensity doesn’t give you that fatigued feeling, and you’re able to accomplish more. So then there is the question of does this work? Well, I cut over two minutes off my personal record on my last 5K.
With that said, don’t feel like you have to keep your workouts focused on one activity. Many runners have a cycling day, and some cross train with a day of softball, basketball, etc. Try different things until you know what you like about working out. Some people enjoy the comradery, while others enjoy the zoned meditation in motion, others a combination, and etc. Other tips are setting time goals along with your weight loss goal. For instance, I have a 5k I’m running on April 8th. By then, I would like to be back down to 165 lbs. For a last tip, if you have long term goals, give yourself check points along the way. At these check points, don’t be afraid to change up what you are doing for a more successful outcome, or a more enjoyable experience that will allow you to keep going. Overall, remember that a healthier you is a less stressed you!
Thank you for taking the time to read this post. Remember that Elijah’s Tree is here to help reduce stress and burnout in those who minister. If you know someone in ministry who is facing stress and burnout, and could use a retreat to get closer to God, please contact us. If you would like to donate financially, click on our donate button. Please, Please keep us in your prayers. It is the backbone of what we do. And as always – to God be the Glory!