Exercising - Ways of staying motivated!

The number one reason people say they do not exercise is lack of time. Not long ago, a twenty-year study was completed centering on the theory that, "There is not as much time in the day as there used to be." The study concluded that just the opposite was true. It showed that with all the technology today, we have 1.5 more hours in a day than we did twenty years ago. In other words, with all the gadgets out there to help us communicate and manage our time, we should have an hour and a half more time for ourselves. What is the solution? With a little prioritizing and some time management, we can find the time to exercise!

TIME FRAMES

As you get closer to reaching your goal, start thinking in back of your mind of the next goal. You need to establish your next focus point to keep you on track. However, make sure you are convinced that you will reach the present goal in the established time period.

Setting time frames for your daily workouts is a great motivator. It keeps you focused, you feel more productive, and in the end workouts do not feel like a big effort.

One of the smartest things I have ever decided to do in my career was to put a time frame on how long my workouts would be. Your workouts can feel like a job if they take a lot of time.

Knowing that I had to be finished within a certain time period encouraged me to focus on what I needed to do. This also created more intensity or effort in my workouts and I achieved better results. Time frames also helped in not letting workouts get boring. I looked forward to the next workout knowing how little time it was going to take.

CONSISTENCY + VARIETY+ EFFICIENCY= RESULTS, all the time!

We all have different methods of motivating ourselves. Most of us set goals to us give a sense of urgency. When setting goals, two mistakes should be avoided.

REALISTIC GOALS VS. LIFESTYLES

In some circumstances, the demands of life do not permit accomplishments of lofty goals. In most cases, time management solves this problem. However, you need to be realistic. Expectations can be set so high and when responsibilities do not allow you to get there, frustration can be paralyzing. This does not give you a reason to forget setting high goals; you just don't want to set yourself up for failure.

YEARLY GOALS

One or two main goals a year are as much as one brain and body can handle. If you try to accomplish too many goals at once you can become scattered in your focus. You always want to focus on the big picture.

SEASONAL GOALS

Setting three-month incremental goals that line up with the yearly goals sustains motivation throughout the year. People get discouraged and sometimes injuries happen if they continue on the same workout plan over a three-month period.

KEEP THE BALL ROLLING

Of course, many times people will lose momentum after reaching a certain goal. There may be a let down in emotions, physical fatigue, or you just want to change things up. The object is to keep the ball rolling.

Suggestions:

Determine your emotional and internal goals first.

Keep your priorities in line all the time. When time is a problem, exercise the more important body parts.

Take a one day at a time attitude.

Never be afraid of changing your workout program up. Ten to twelve week programs work best.

Always put a carrot in front of your face to help meet your goals.

In a nut shell:

There is no magic potion, just hard, consistent work. Try to make your programs fun and effective in the shortest possible time you can. Give yourself a little flexibility in your goals and reward yourself for your accomplishments. Keep the big picture in mind. Set yearly goals with incremental ones in-between. As you get closer in reaching a goal, establish the next one without losing momentum.

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In The News:


New York Times

For Those Stuck in the Terminal, an Opportunity to Exercise
New York Times
PHILADELPHIA — Dana Donofree had half an hour to wait for her flight to Atlanta and decided to use the time by working out — in a terminal at Philadelphia International Airport. Sitting on an exercise bike in Terminal D on a recent morning, Ms ...
For Passengers Stuck in the Terminal, an Opportunity to ExerciseNDTV

all 2 news articles »

New York Times (blog)

Ask Well: Exercise and Weight Loss
New York Times (blog)
Minute for minute, you will expend more energy and therefore burn more calories if you exercise intensely rather than moderately. In other words, running for 30 minutes uses more calories than walking for that same half hour. I suspect, though, that ...


ABC News

Why 6 Seconds of Exercise Can Be as Worthwhile as 90 Minutes
ABC News
It's possible these results might translate to younger folks, said Michele Olson, an exercise science professor and researcher at Auburn University in Alabama. “Even a little activity can increase the efficiency of your heart and lead to more energy ...

and more »

The Real Danger of 'Too Much Exercise'
Huffington Post
While studies claiming that too much exercise can be harmful are small and rife with anecdotes, they have attracted widespread media attention, leading to headlines in major news outlets like "One Running Shoe in the Grave," "Too Much Exercise May be a ...

and more »

Extra Exercise Could Help Depressed Smokers Quit
WebMD
For the study, published recently in Nicotine & Tobacco Research, the researchers said they examined quit-smoking programs for people with depression, looking for the effect of exercise against relapse and on withdrawal symptoms. They also reviewed ...

and more »

BBC News

Six seconds of exercise 'can transform health'
BBC News
Short six-second bursts of vigorous exercise have the potential to transform the health of elderly people, say researchers in Scotland. A pilot study involving 12 pensioners showed going all-out in very short bursts, reduced blood pressure and improved ...
How Two Minutes of Exercise Could Keep You Healthy in Old AgeCare2.com
Exercise Not Just For The Youth; Short High-Intensity Workouts Can 'Transform ...Medical Daily
Two minutes exercise a week can beat ageingExpress.co.uk
Investorplace.com -Independent Online -Newser
all 59 news articles »

HEALTH AND FITNESS: Exercise makes you healthy and happy
Aiken Standard
These positive effects of exercise have been demonstrated in clinical research as well as in surveys. Controlled studies are considered the standard for understanding the beneficial effects of exercise, but population-based surveys are also important.

and more »

You Can Now Exercise While Waiting for Your Flight at PHL
Philadelphia Magazine (blog)
In a gym that's been moving around the terminals this summer, there are now exercise bikes and elliptical machines! The pilot program is just for the summer, though an airport spokesman says there is an indication the bikes could become a permanent ...


Hospital boot camp makes exercise fun for kids
Sacramento Bee
Memorial West's class is one of several programs offered through hospitals to help children stay healthy through exercise and proper eating. While Memorial's program is specifically geared toward keeping children active, both the University of Miami ...

and more »

Project Louise: 6 Ways To Look Forward To Exercising
WBUR
“I have people scour their calendars and look for how they're actually spending their time and find buckets of time where they're not doing anything that's really value added, and schedule an exercise or whatever your other priority is into that moment ...

Google News

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