Some of the most successful people in the world are famous for being workaholics, but they seem to be able to keep going year after year without burning out, why is that? Many of this group, from Tim Cook to Mark Zuckerberg have said that their exercise regime is key to reducing stress and anxiety, as well as allowing them to focus.
'Doing anything well requires energy, and you just have a lot more energy when you’re fit. I make sure I work out at least three times a week — usually first thing when I wake up.' - Mark Zuckerberg, CEO of Facebook
One of the more daunting aspects of their exercise regime may be the timing, as the majority describe their morning routine as beginning between 04:30 and 05:30 am. This is for a few reasons:
“No matter where I am in the world, I try to routinely wake up at around 5am. By rising early, I’m able to do some exercise and spend time with my family, which puts me in a great mind frame before getting down to business.” - Richard Branson, CEO of Virgin
But that doesn't mean YOU have to start at 4am! The best type of aerobic activity is really whatever you will truly be able to build into your lifestyle.
So because we know that many of you might not have hours spare for exercise right now, we came up with a little something to help you out. What we have aimed to do within the Asana Rebel app is to combine the benefits of yoga: in terms of flexibility, discipline and strength; with the strong cardio effects of High Intensity Interval Training, and to deliver them to you in easily digestible 5 - 30 minute classes. Why not have one before breakfast? or after work? We don't have any schedules, bookings or sassy complaints about being late. Show up whenever works for you, even if thats 3am; We'll leave the lights on for you.
These classes go from absolute beginner tutorials up to advanced plyometric workouts for those looking to start a fire under their training regime! These workouts are designed to comfortably slip into your daily routine so you can establish healthy habits quickly and easily, without the drama.
'Many people say they don’t have the time for exercise, and you’re right, you don’t have the time unless you make the time. Make it a priority, there is nothing more important than looking after yourself.' - Richard Branson, CEO of Virgin
If you haven’t been active in a while, the best way to begin is to introduce more walking into your day, many people like to do this by tracking mileage on their iPhone or Fitbit, typically aiming for more than 10,000 steps a day. From there you can move on to jogging, cycling or swimming. Whatever works for you and is sustainable on a regular basis will be the most effective option.
One option to squeeze in more exercise if you’re struggling, is to replace your drive/Uber/subway commute with walking: giving you time to yourself, to be outdoors and reflect. If walking to work isn’t an option, you can still use this time to read news and industry updates, catch up with any urgent communications and schedule your day.
John Ratey, author of 'Spark: The Revolutionary New Science of Exercise and the Brain' recommends that the best exercise schedule for maximising your productivity is to do some form of aerobic activity 6 days a week for 45 minutes to 1 hour.
In an ideal scenario he suggests mixing in more complex activities that will build skills, challenge the brain, and help you stay agile — for example rock climbing, martial arts, gymnastics, dance, pilates, or yoga. Racket sports are also a fantastic option because they simultaneously tax the cardiovascular system and the brain.
Finally, he says that if you want an exercise routine to stick, especially early on, one of the best way is to build up a supportive network of friends and colleagues. That way you have more accountability if you miss a workout, but more importantly it can be a great source of motivation. Share your post workout selfies, build up a workout streak and set each other challenges. To encourage this Workout Family effect we created a Facebook community where you can do exactly this, you can join it here.
“Exercise cues up the building blocks of learning, and social interaction cements them in place”- John Ratey, author of 'Spark: The Revolutionary New Science of Exercise and the Brain'
No matter what stage of your health journey you are on, you should be proud of the progress you are making a celebrate every new step.
The Asana Rebel app is an excellent tool to help you reach and achieve your health and fitness goals. For your physical health, the app is filled with more than 200 workouts that you can do from anywhere in the world and no equipment is required. For improving your mental wellbeing you can find mindfulness, meditation, sleep podcasts and nutrition advice.
No wonder 10 million users around the world have stopped wasting money on the gym and started investing in yoga-inspired fitness. Asana Rebel does it the right way.