1.Learn to relax with the physical effort. Time, distance, amount of weight and repetitions are important. However, focusing mainly on finishing the exercise makes exercise less than fun. After getting fit many runners learn to monitor their exertion level and consciously relax. In other words, they associate and/or adjust their effort level according to the level of stress they feel. Initially, some exercisers find dissociation helpful. As also discussed in another post, dissociation is intentional distraction or blocking of physical sensations during exercise. An example is, during a stressful part of a run picture yourself in a relaxing scene, such as lying on quiet beach listening to the waves.
2.We usually want results at the push of a button. To gain fitness results takes commitment and dedication over 6 to 9 months and beyond. Progress may actually involve learning to accept regression toward your goal. For example, on Monday you were finally able to run one lap around a high school track without stopping. On Wednesday you expect to run one and a half laps without stopping. Yet, on Wednesday you have to stop after one half lap. For whatever reason wind, bugs, wrong food you don’t make it. This is the nature of physical effort. You can’t be at your best everyday. Finish by walking 2 laps. Try again on Friday.
3.Realize that physically you are capable of more than you think you are. In order to motivate his athlete’s a track coach told a true story about a mother who found her baby trapped under a car. In this stressful, adrenalin producing situation she was able to grab the bumper and lift the car enough for the baby’s rescue. Obviously, with the right mental approach, or mindset, we can achieve fitness goals above what we consider possible now.
4.Understand that there is a fine line between health and injury. If you are motivated to achieve you should be slowly, constantly trying to improve. Once you reach your goal you will want to maintain that level of fitness. However, a little muscle soreness after workouts is to be expected at first. It means you have exercised your mucsles above their normal level. Inevitably though, like the best athletes, you will step over the line to injury. Learn what you did wrong. Maybe it was lifting a weight too fast that resulted in a pulled muscle. Possibly while running your feet hurt because you always run on cement instead of a soft surface like dirt or grass. Yet, there is no scientific formula for determining your fine line between health and injury. Learn from it, accept it, recover, and proceed on to your goal.
5.Research in exercise motivation shows that we should set short and long term goals, that are specific yet flexible in time for achievement. For example, on page 147 in Cooper’s Kid Fitness are progressive running and jogging programs with weekly goals. The ultimate goal after 10 weeks is to run 3 miles in 27 minutes 4 times a week. The short term goal at week 5 is 2 miles in 22 minutes 4 times a week. In other words, these goals are specific, not just do your best when you run. Theoretically, this motivates us to achieve goals above what we would without setting specific time and distance goals. However, you should also be flexible enough in your goal setting to allow more time to achieve your goals if you don’t reach them as scheduled.
6.Find good reasons to exercise, not excuses for why you don’t want to workout. For example, instead of the negative self talk of “I’m so tired, why do I have to do this?”, restructure mentally to “I know I’ll feel great after I get going.”
7.Pick a certain time everyday to exercise. If exercise is done if you have time, usually you don’t. Also, have a plan A & B. If you planned a bike ride after work but it is raining, plan B might be following along with a youtube video of Billy Blanks and his kickboxing group workout at home.
8.Pick different workouts and places to exercise. Run and bike different routes. Use a variety of weight exercises for the same muscle groups. Cross train using running, biking, rollerblading, swimming, badminton, etc. Use speed play (fast, medium, and slow) in aerobic workouts. Get the family or friends to exercise with you. We feel comfortable with known routines, but after a while most exercisers need variety for long term exercise adherence.
9.Compete with yourself. It is very demoralizing and demotivating for some when others appear to be in better physical condition. For example, it can be frustrating when you are running at your fastest speed for a 3 mile run and someone runs by like you are standing still. One solution is to exercise within your capabilities for health and enjoyment rather than letting victory in competition with others be your main motivation for working out.
10.No matter how motivated you are to stay with a daily exercise schedule there will be times when you can’t exercise due to injury, illness, low motivation, busy holiday schedule, vacation, exam week, etc. Some people feel missing one or two workouts means they will never be able to stick with exercise long term. If they can’t make all the workouts then they decide to totally quit. Here are some research based suggestions for a lifetime of fitness after missing workouts. Be flexible with your exercise schedule and goals from the start. Emphasize the positives of exercise rather than the negatives, or guilt associated with an occasional miss. Improve your ability to cope with the times you feel you can’t exercise. For example, a vacation may take you away from your normal running route, but it also provides an opportunity to experience a new route. Here are three websites for finding routes away from your home city: 1. http://www.trailforks.com – mountain biking, hiking 2. http://www.ridespot.org – roadbiking 3. http://www.greatruns.com – 100 Best Runs in American Cities. Fitness is a lifelong pursuit and part of that challenge is continuing to exercise after not exercising.