Competence is one of the four keys to career and life success in my Common Sense Success System. I also discuss it in some detail in several of my books: Straight Talk for Success; Your Success GPS; and 42 Rules to Jumpstart Your Professional Success. If you want to succeed you need to develop four basic, but important competencies: 1) creating positive personal impact; 2) becoming a consistently high performer; 3) dynamic communication skills; and 4) becoming interpersonally competent.
There are four key competencies that will help you become a career and life success:
- You have to be able to create positive personal impact.
- You have to be become an outstanding performer.
- You have to be a dynamic communicator – in conversation, writing and presentations.
- You have to build strong, lasting, mutually beneficial relationships with the important people in your life.
I have done a couple of blog posts recently in which I mentioned the importance of having an abundance mentality. You can see them here and here. Dan Robey is an abundant kind of guy. I am a subscriber to his Power of Positive Habits ezine. Yesterday, he had a great article in the importance of raising your heart rate to build your fitness. Fitness is key to becoming an outstanding performer. You can perform at a consistently high level is you don’t maintain a reasonable level of physical fitness.
Dan was gracious enough to allow me to post his ideas on elevating your heart rate here. Check them out. They are great common sense…
Increase Your Heart Rate
Just 4 words but perhaps THE most important words you will every hear.
Why is it so important to elevate your heart rate on a regular basis? Before I answer that question I want to tell you a story.
As I travel the world and meet many people I hear a lot of complaints about health. People
tell me about joint pain, arthritis, migraine headaches, lack of energy, the list goes on and on. Whenever someone tells me about their health problem I always ask them this simple question:
“How many times a week do you elevate your heart rate to 70% of its maximum?”
Do you know what their answer is 99% of the time?
Why is it so important to elevate your heart rate?
Your blood vessels, the arteries and the veins, are a bit over 60,000 miles long (62,000 miles), or 96,500 kilometers. When your heart rate is elevated it pumps blood at an accelerated pace through your body’s incredibly complicated system of veins and arteries.
This accelerated flow of blood through your body helps to provide increased oxygen to your cells and also helps to keep your veins and arteries clear of plaque that can build up.
Think of the plumbing in your house. After years of use, a drain can easily get clogged up with calcium, sludge and other materials.
If the pipes are too clogged it can shut down the flow of water in your house. A plumber will then have to come out and clear the pipes of the sludge. Your body can also get clogged up and many negative health issues can result.
If you are living a sedentary lifestyle then don’t complain when health problems such as obesity, diabetes, heart problems, migraines, lack of energy suddenly appear in your life.
In many cases they are simply the result of the sedentary lifestyle you have chosen.
Change your lifestyle today and reap the rewards of improved health.
Here are the excuses I hear as to why people say they cannot change their lifestyles:
“I don’t have time.”
“I don’t have the money to join a gym”
“I am not strong enough”
Here are my answer to all of these lame excuses:
It only takes 10 min a day to elevate your heart rate and start achieving health benefits. I don’t care who you are, you can spare 10 min in the morning. So consider this
a cop-out excuse….you can make time.
You don’t need to join a gym, in fact you don’t need any gym equipment at all. Here are some examples.
Do jumping jacks in the morning.
Jump rope in the morning for 5 minutes, then increase to 10 after time.
Walk briskly around your neighborhood or house.
Climb the stairs in your house or office for 10 minutes.
Do aerobics while watching an aerobics show on TV.
Age does not matter. Studies have shown that elderly people in their 80’s benefited from exercise programs.
You can figure 70% of your maximum heart rate by subtracting your age from 220 then multiply that by 0.70 that is your target heart rate.
I’ll be elevating my heart rate a little later today. We had our first big snow in Denver overnight. It’s still snowing as a matter of fact. Once it quits, I’ll be out there with a shovel. Shoveling snow is one of the best ways I know to elevate your heart rate.
The common sense point here is simple. Successful people are consistently high performers. It is easier to become a high performer – and maintain a high level of performance – when you are physically fit. Increasing your heart rate is a great way to improve your level of fitness. Dan Robey, author of The Power of Positive Habits says that most of the excuses he hears for not exercising to elevate your heart rate are pretty lame. Day says that the biggest excuse he hears is that “I don’t have the time for exercise.” And he’s right – that’s lame excuse. All you have to do is get up a half hour earlier and you can find the time for a little aerobic exercise that will elevate your heart rate, improve your level of fitness and help you become a consistently high performer.
That’s my take on the relationship between aerobic exercise high performance and success. What’s yours? Please take a few minutes to leave a comment sharing your thoughts with us. As always, thanks for reading.