Every year we tell ourselves, “I’m going to exercise.” We sign up for gym memberships, Zumba classes, yoga sessions or buy running shoes and other gear. We get DVDs and an annual subscription to a health magazine. And for a few weeks we are totally into our exercise program.
Then our enthusiasm dwindles, or life gets in the way. Our plans to exercise are derailed by deadlines or just everyday stress. How do we stick to our program? Here are some ways to conquer the usual “emergencies”(or excuses) that keep us from exercising.
”Nothing’s happening anyway”
One reason people stop exercising is that they don’t see results. They hit a plateau, the pounds don’t melt, and then they lose the motivation to exercise. “Nothing’s happening anyway!” That’s because as our muscles grow stronger a difficult exercise regimen becomes too easy.
The solution is to mix diflose the motivation to exercise. “Nothing’s happening anyway!” That’s because as our muscles grow stronger a difficult exercise regimen becomes too easy.
The solution is to mix different exercises, to work out different kinds of muscles and also prevent boredom. You can also amp up the intensity. Follow this rule of thumb: during any kind of aerobic workout you should be pushing yourself at a rate of 7 in a scale of 1 to 10. And limit the length of your breaks, resting only 2 minutes between any sets. If you really want to intensity your work out, limit breaks to just half a minute.
”I’m too exhausted after work to exercise!”
If you feel too drained by 6 pm, then adjust your work schedule so you only do menial or repetitive tasks an hour before your class. For example, check emails or make routine calls. Boost energy levels by eating a high protein, high fiber snack. Avoid sweet snacks that will only lead to an exhausting sugar crash. And, be sure to drink plenty of water! Dehydration can cause a feeling of fatigue and even trigger headaches.
Another option is to exercise during your lunch break, picking a high intensity workout that lasts for about 20 to 30 minutes. You need to increase your heart rate, or maximize the weights you lift so that you almost can’t completely the repetition. (Note: if you can make 12 repetitions without even breaking a sweat, you need to add an extra weight.) Also ask the gym trainer to develop a workout that employs many lower-body muscles.
photo from webmd.com