In order to condition your brain for sleep, it is important to understand that insomnia is sometimes a consequence of bedtime anxiety. By testing methods proven in cognitive therapies, such as paradoxical intention, replacing negative anticipation with positive thinking, or releasing anxiety related to the tasks to be faced the next day, you can play with your brain to regain quality sleep. Many other simple tricks can give your brain the signals it needs to help you fall asleep.
Subscribing to sports podcasts is the ideal way to feed your practice without wasting time. They are available on-demand and can be listened to on the move or even during your training sessions. There are podcasts for runners, such as In the Mind of a Runner, those aimed at professional athletes, such as Raising Your Game, or those covering a wide range of subjects, such as Just Fly Performance. All you have to do is choose yours!
The brain is capable of reconfiguring and developing throughout life! To maintain your brain agility, adopt good habits regarding sleep, nutrition and physical activity and train your brain on a daily basis by constantly challenging it with new challenges and exercises in concentration, memorisation or reasoning!
According to Joel Friel, author of the book “Performing after 50”, age-related loss of performance is not inevitable. He advocates continuing to challenge your body with high-intensity strength and interval training. With plenty of advice on rest periods, the level of difficulty of efforts and sports nutrition, this book gives interesting leads that go against certain preconceived ideas.
How can you program your brain to sleep better?
According to some sleep specialists, better sleep can be achieved through a change in mindset, especially in cases of insomnia. By trying to let go and not focusing on the issue, it is possible to gradually rediscover restful nights. In any event, knowing how your brain prepares your body for sleep can only help you adopt the right habits to fall asleep.
How can you relieve back pain by exercising?
Exercising is an excellent way to prevent and limit back pain. To put together a special back pain workout, combine stretching and muscle-strengthening exercises that target the back muscles and abdominal muscles. Dozens of workout ideas await you in the iFit® library.
How Do I Become More Flexible?
Flexibility is directly related to range of motion, both in sport and in everyday life. By incorporating a routine of just 5 minutes of flexibility exercises each day, you can become more flexible and improve your performance while reducing the risk of pain and injury.
Exercise improves physical abilities, but it also affects the brain. Practising an activity helps you to stay creative and focused in the short term while improving your memory in the long term. Studies show that physical exercise is also involved in the development of neurons: in short, exercise is the best way to feel good in your body and mind for a long time to come!
When you’re physically active, it is essential to breathe properly in order to continue a sustained effort for longer without getting tired. Thanks to breathing exercises that are easy to integrate into your training routine, focus on this point to provide your body with enough oxygen to push its limits!
Hot yoga is available in several styles, of which Bikram Yoga is the best known. These series of yoga poses are practised in an environment heated to 40°C, which improves flexibility and range of motion while reducing the risk of injury. This intense practice is intended for experienced yogis and has both physical and mental benefits.
To integrate rest into your training schedule, consider cyclical alternations of activity and recovery proportional to the volume and intensity of your training. Under sustained effort, the body must recover at the level of the muscles, joints and nerves. There are two main strategies: passive rest or active recovery, with gentler disciplines that do not target performance. Nutrition and sleep also play an essential role.
The belief that 8 hours of sleep is ideal for everyone is shared by many and heavily promoted by the media. While it is healthy to set benchmarks, this is a guideline and not a goal to be achieved as each body functions differently. By finding your own sleep pattern without worrying about social norms, you will be fitter and more rested: your sports performance will be better for it!