Staying On Track
The following article currently appears in the March/April 2006 edition of Total Body Magazine
It seems we’ve all done it at one time or another. Just ask my wife about that brand new set of golf clubs in the garage. Or how about the cross-country skier you bought two years ago that has become no more than a glorified and overpriced clothes hanger. Just part of human nature I guess, to get so fired up initially over things. Staying with something new has always been the hard part.
When it comes to health & fitness, it really is no different. We put it off until we literally can’t stand ourselves anymore. One more look in the mirror, or at those numbers staring up from between your toes and you’re going to lose it. The simple fact of the matter is that you know you should be exercising. You know it’s good for you. You know that you’ve neglected your health lately.
So finally, you make a commitment. You visit the health club more times within the first week than you did in the previous year. Nights that you use to spend brushing up on your impersonation of a couch potato are now spent jogging at the local high school track or park. And your diet, which normally consisted of cheeseburgers and hot wings, is now primarily composed of green leafy stuff and some type of vegetable meat. A commitment? Sounds more like selling your soul.
You justify and reason at first. That’s natural. Besides, it only took a few weeks for the soreness to fade enough so you could scratch your back again. And those nights spent away from the “boob-tube” aren’t so bad either. But you have to admit that it would be nice to see which apprentice Donald Trump has fired lately. The diet, oh yes the diet, now there’s the really hard part. That’s where it has gotten tough. You’d almost give your right arm for just a sniff of Häagen-Dazs or a surprise visit from one of those pizza guys.
You continue to sacrifice and crave, but in the back of your mind you wonder. Wonder how long you can keep this up. Everyone talks about falling from the wagon but lately you’ve been seriously thinking of cashing in the chips, calling it quits and jumping off. You find yourself daydreaming about the good ol’ days when sure, you were a little overweight and out of shape, but at least you were happy. Negative thoughts begin to creep in, your motivation begins to wane and the little voice inside your head begins to chant, “I can’t take anymore!” Rest assured that it won’t be long.
Well folks, I’m here to tell you that it doesn’t have to be this way. The realistic path to personal fitness isn’t paved in extreme sacrifice and unwavering commitment. Sure, developing a healthy lifestyle does require a good deal of physical, as well as mental tenacity, but it’s not near as difficult as most people make it. I’ve put together a few tips that will help you maintain balance when it comes to your exercise endeavors. In addition, the following information can assist you in developing a healthier attitude about exercise, just in case you’re feeling like you’ve bitten off more than you want to chew.
If you don’t enjoy it, you won’t do it…not for long anyway. Far too often exercisers get involved in activities that others have had success with but they themselves have no real interest in.
Take jogging for example. While jogging is one of the best ways to strengthen the cardiorespiratory system and reduce bodyfat levels, it is not the only way and isn’t for everyone. Some people just can’t see the physical and mental benefits that can be derived from a consistent running program. That’s fine. The beauty of fitness is that it provides as much variation as it does individuality. The key is to find something that you enjoy doing and make it the cornerstone of your exercise program. If tennis is your cup of tea, spend the majority of your time playing and use other activities as a supplement. The same can be done for swimming, cycling or anything else for that matter. By taking part in activities you deem fun and enjoyable, you’ll be more likely to stick to your program on days you may feel like skipping.
Never neglect the emotional payoff that exercise provides. If something you are doing feels more like work than it does play, find something else.
While the axiom “No Pain, No Gain” has motivated many in the competitive athletic arena, it really doesn’t apply to fitness. The goal of an effective and carefully planned exercise program is to positively stimulate the body, not annihilate it. Taking part in an exercise program that is too intense will more than likely lead to mental burnout and/or physical injury. Either way you’re going to stop.
It doesn’t take a rocket scientist to see that 3–4 sessions per week, executed at a light to medium intensity, is far better than one extremely intense session done only once a week, or even worse, not at all. Go ahead…do the math.
The same old, tired routine equals boredom, discouragement and a greater likelihood that you’ll eventually quit. Keep your body and mind guessing by instituting planned and periodic change in your strength & conditioning program.
Cross training is a great way to add much needed variety to any exercise regimen. Try new activities such as roller-blading, spinning, speed walking and hiking. If exercising indoors is more to your liking, vary exercise selections such as stair climbing, stationary cycling, and treadmill interval training. Cross training is not only good medicine for your mental outlook, but the contrasting stresses that are placed on the muscles and skeleton, greatly decrease your chances of sustaining an exercise related injury.
We’ve all had those days when it seems that we just don’t have the time to get a workout in. In some cases, preparing yourself beforehand can be just what you need in order to maintain consistency. Simple things such as a pre-packed gym bag, an extra set of exercise gear in the trunk of your car or sneakers placed in a convenient spot can help decrease preparation time and increase the chance that you’ll follow through.
It’s also important to realize that you don’t have to go to the gym in order to get a good workout. Take the time to map out a 1-2 mile walking or jogging route that begins and ends at your front door. You can also invest in a few sets of dumbbells, an adjustable bench, a jump rope and an exercise mat. These important pieces of equipment can help you maintain your conditioning level on days that you either don’t have the time to go to the gym or you would rather just spend at home.
You’ve fallen off the wagon, missed a few workouts, maybe even cheated on your diet. Big deal! There’s no need to throw in the towel. Do all you can to get back on your exercise and nutritional program as soon as possible.
Remember, we are trying to maintain a lifelong commitment to our personal health and fitness. Believing that you must exercise every single day or eat properly all of the time is completely unrealistic. Even the most dedicated exercisers go through periods when they would rather be doing something else. Those who don’t aren’t the kind of people you want to spend any time with anyway.
Sometimes a planned break is just what you need to recharge your physical, as well as mental, battery. You're only human, so don't go feeling too guilty about it. Doing whatever it takes to get yourself focused and back on track is the smart way to ensure long-term adherence to an active lifestyle.
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