February 15, 2008

How to stay motivated with your exercise program

By Kathy Burgett
Special to the Times

It’s another New Year and most people have at least one New Year’s resolution about getting healthier and perhaps losing some weight.  By the middle of February those resolutions fly right out the window and we revert back to the same old habits.  So what's the secret?  Why do most people hate exercise and give up in such a short period of time?

Changing your work-out can help you maintain exercise discipline and momentum.

In my past 30 years experience in the fitness industry I hear the same comments and excuses over and over again.  Here are seven easy steps that I have given my clients throughout those years that have proven to work time and time again.

1)  Hire a personal trainer.  Hiring a professional trainer will give you an edge to get your results faster and more efficiently.  Personal Trainers have the capacity to understand proper body mechanics, a wider variety of exercise techniques to better suit your body type and the results that you are trying to achieve and will push you physically harder than you would push yourself.  In a safe manner that is.

2)  Work out with a friend, family member or co-worker.  Having another person to commiserate with helps the exercising to be more tolerable.  This is a really good option for those who really hate to exercise.  Those who work-out with someone will tend to not blow off their work-out.  If they do, they know they will have to answer to their work-out buddy.

3) Choose to attend a group exercise class.  This is another good option for those who don't like to exercise.  Exercising on the cardio and weight equipment can be boring.  Most people get bored after about 10 minutes.  Working out in a class format you meet new friends, there are typically a wide variety of classes to choose from and various times of the day and the time fly's by when you are working out in a group setting.

4) Change your work-out every 6-8 weeks.  After 6-8 weeks your body begins to adapt to the exercises and stops working as hard as it did when you first started.  I use the “FIT” method.  “F” = Frequency; if you are working out 2x per week try to add 1 more day onto your routine.  “I” = Intensity; if you are working-out on the treadmill at 4.0 mph, 0 grade bump the intensity up to 4.5 mph or keep the speed the same but change the grades periodically throughout your work-out.  Most treadmills have built in “Interval” training programs that will help you do this.  “T” = Time; if you have exercising for 30 minutes per session increase your time to 45 minutes.  By adding just a little bit more time on to a session will shock your system into working harder.

5) Don't stop - stay focused.  When we're feeling out-of-shape and frustrated with our weight we get into a regular exercise routine and then after a few weeks we begin letting life get in the way and we start justifying why we don't have time any longer to devote to our work-outs.  So we stop, our energy drops and we get frustrated all over again.  It's a viscous circle.  The key is to not stop entirely.  We all are busy and we do have work situations, family obligations, etc. that stop us from time to time. 

Rather than throwing our hands up and calling the week an entire bust and not working out at all just do a little bit.  Go for a 10 minute brisk walk, use a exercise band at your desk, instead of attending 2 organized exercise sessions - attend 1.  You get the idea.  Just don't stop entirely.  Even if it's not an ideal exercise week by doing a little bit will keep your energy level up and you'll feel better about yourself.

6) Find an exercise form that you truly like doing.  Maybe it's swimming, or maybe it's going out for a long walk.  Find something that you look forward to doing.  When you do, you will less likely let other things get scheduled into your exercise time.  I work with a lot of women and we are the worst about taking time for ourselves.  We take care of everyone else first.  Ladies, please take time for you.  My philosophy is "if the woman of the house isn't happy - NO ONE IS HAPPY".  So take the time.  Try various forms of exercise and when you find something that is fun you will stick with it.

7) Keep a journal.  It doesn't necessarily have to be an exercise journal.  It can be a journal of how you felt that day, what type of exercise you did and why, your physical strengths, what your challenges were that day, etc.  Journals will help you on those days that it is really hard to get motivated to work-out.  You can look for patterns in your journals to see when you're feeling good and when you're not.  There is something about writing your thoughts out on paper that brings things into perspective.

I sincerely hope that 2008 brings you all the health and happiness that you are looking for.  I am available to answer any questions you may have or if you need someone just to listen.

Kathy Burgett is director of KB Fitness Studio, 672 Blossom Hill Rd. San Jose, CA 95123. 408-390-4418 www.KBFitTV.com.