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SoiftheSurgeonGeneral'sfindingsarenotconvincingevidenceenoughtokeepmostus
exercisingonaconsistentbasis,whatis?
Scientistsarefindingthattheprocessofbeginning,increasingandultimatelystickingtoan
exerciseprogramisacombinationoftwoelements:findingtherightincentivesandbuildinga
habit.And,aswewillsee,thesetwomotivationalfactorsareconnected,butdistinct.
Focusingonthepositiveisoneofthebestincentivestoexercise.Avoidlookingatexercise
asawaytofixsomethingthat'swrongwithyourbody.instead,focusonyoursuccesses.Pat
yourselfonthebackeachtimeyou'vemadeitthoughaworkout.Thriveontheenergythatexercising
givesyou.Rewardyourselfwithadinnerout,afteryouhavereachedacertainweight
lossgoal,orbuyyourselfanewworkoutoutfit.Withtheserewards,you'llgobackformore,
andyourbodywillshowresults.
Don'tviewexerciseaspunishment.Don'tlookatexerciseassomethingthathastobetackled
becauseyouareoutofshape.Thinkofexerciseasaninvestmentinyourhealth,yourphysical
looksandyourmentaloutlook.Asyourun,walkorliftweights,concentrateonthepositive
energybeinggeneratedwithinyourbodyandtherenewedsenseoflifeandwellnessyoufeel.
Thebasicsofanyfitnessprogramareplanningandsettinggoals.Goalsettingandformulating
aplanarethemostclearwaysofestablishingaconsistentprogramofexercise;they
arealsoapowerfulformofdirectionandmotivation.Takesometimetothinkaboutwhatwill
helpyoubeginyourexerciseprogram.Writethesedowninyourdailyplannerordiary.Goals
provideasenseofpurposeandincentivethatcandriveyoutoyourintendeddestination.However,
forgoalstobeeffectivetheyneedtoberealistic.Motivationwillbestrengthenedonlyif
it'spossibletoreachyourobjectives.
Considerthis:Yourmindandbodywillrespondbettertoexerciseifyoustartwith20-minute
sessions,threetimesaweek,ratherthananhoursessionfourtimesperweek.Oncethesessions
becomearoutine,aimfor30minutes,thenincreasefromthere.
Themostimportantthinginanyexerciseprogramistodoyourbesttokeepprogressing,
backslidingaslittleaspossibleandgettingbackonthehorsejustasfastaspossibleifyoufall
off.Trytoanticipatelapses:Ifacrazyworkdaylooms,getupearlyandsqueezeinashortride
onastationarybicyclesothatyou'veachievedsomethingevenifitisn'tyourregularworkout
routine.Whenonabusinesstrip,stayinahotelthathasanonsiteworkoutfacility.
Exerciseisoneoflife'sjoys.Itenergizes- givingyouasenseofwell-beingandaccomplishment
andkeepsyouhealthyandfit.Thereisgreatpleasureinbeingabletosetgoals,accept
challenges,andpushyourselftoabetterlifestyleofhealthandfitness.Nomatterwhatyour
reasonforexercising-toloseweight,togetfit,ortofee!better-*motivatingyourselftoexercise
onaregularbasisrequireschangingyourbehavior.
m Make ExerciseA Habit
Thekeytoasuccessfulfitnessprogramisgettingyourbodyto dowhatyourmindknowsit
should.Herearesixmentalstrategiesto helpkeepyoufocusedonyourfitnessgoals.
1. Clarify why you want to exercise. If you want to gain strength - is it to swim more laps, or to
tone-up your body. Byunderstanding and detailing your goals, you will bebetter abte to stay
motivated.
2.Vary your workout. Tomake your routine more enjoyable, vary it once in a while. Supplement
your indoor cycling with outdoor cycling and strength training. These activities make exercise
more interesting and increase your fitness level by makingyou utilize different muscle groups.
3. Focusonthe positive. Avoid looking at your exercise program as a way to fix something
that's wrong with your body. instead focus onyour successes. Congratulate yourself after each
workout. Thrive on the energy that exercising gives you.
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