compliments of
FutureVisionsSM
creating sustainable results in growth and performance
Most important physical energy management strategies:
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Go to bed early and wake up early.
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Go to sleep and wake up consistently at the same
times
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Eat five to six small meals daily
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Eat breakfast every day
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Eat a balanced, healthy diet
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Minimize all white foods - white flour, white sugar,
white rice, white salt
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Drink 48 to 64 ounces (2 liters) of water daily
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Take breaks every ninety minutes during work
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Get some physical activity daily
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Do at least two cardiovascular interval workouts and
two strength training workouts a week.
Here is a suggestion for how to start physical
exercise if you have been sedentary for years:
Purchase a
heart-rate monitor to measure precisely your stress recovery patterns. 140
beats a minute is a good target if you are middle-aged and out-of-shape
(but do check with your doctor before selecting your own target rate). In
the beginning, many can reach that rate simply by walking fast. Maintain
it for sixty seconds and then slow down until your heart rate drops to 90.
Repeat the same up-and-down sequence for the next twenty minutes. This
teaches your body how to tolerate stress and recover sufficiently.
Working in
intervals is more absorbing and more compelling than longer exercise
routines such as jogging. Experiment with different intervals on
alternate days. On one day, move in a narrow range between 100 and 130
heartbeats a minute. In the next session, oscillate between 100 and 140.
