< BACK



Starting an exercise program won’t make your life better; staying with an exercise program will. If you’ve gotten this far, you’re obviously committed to making changes to improve your life. Congratulations!

Maintaining consistent exercise habits is a big challenge. But sticking to a training program gives you tremendous rewards. Once you begin to notice how much better you feel and look, you will wonder how you ever got along without regular exercise. If the physiological benefits are not immediately apparent, sometimes it is hard to stay motivated. The following tips are a few of the more popular and effective strategies used by successful athletes, coaches and sports psychologists to maintain motivation:

• Don’t Overdo It: Injury is the #1 reason for quitting exercise, and perhaps the most
  common cause if injuries is exercising too aggressively, or trying to do too much too
  soon. Whatever activity you choose, proceed at your own pace. When beginning a new
  program, always begin at a very moderate intensity and adjust it as your fitness and
  comfort level allow. Periodically re-evaluate your intensity and duration to make sure
  that you are not over – or under – training. Never compare yourself to others or feel that
  you have to keep up with them. Remember that you’re doing this for you.
  
  
• Set Attainable Goals: Even if you have a big goal of losing weight or running in a
  10K race, set smaller goals for yourself that can be achieved in six – to eight – week
  increments. This way, you can enjoy the sense of pride and accomplishment more
  frequently while on your way to achieving your ultimate goal. Write your goals down and
  monitor your success. Adjust your goals if you set them too high at the beginning.
  
  
• Keep a Progress Chart: Keep an exercise log that includes your written goals, as well
  as a log of your workouts. Include subjective comments about how you feel during and
  after exercise so you’ll be aware of subtle changes when you improve. It will be written
  proof of your success.
  
  
• Variety is The Spice of Life: Put variety into your exercise program by alternating the
  types of activities in your workouts. For example, one workout may include cycling, the
  next one walking and the next one rowing. This type of training – called cross – training – helps you to avoid boredom, reduces the risk of injury due to overuse of a single muscle group and provides better overall body conditioning.
  
  
• Keep it Convenient: Choose an exercise that doesn’t require a lot of skill, something that you can do almost anytime or anywhere, even if you’re alone. Get some fitness
  equipment that you can use at home. Work out while you watch your favorite TV show or
  while you read. If you’re going to join a health club, choose a location that is close to
  either your home or your office.
  
  
• Time of Day: There is no time of day that is better than any other time. However, some
  people prefer one time over another. Keep it convenient.
  
  
• Plan Ahead: Integrate fixed workout times into your schedule just as you would schedule a business meeting or a doctor’s appointment – and keep the date! By
  having a plan, you’re showing commitment and are more likely to exercise on a
  regular basis.
  
  
• Gain Fitness Knowledge: Become a student of fitness and discover what will work best
  for you. The More you learn about the benefits of exercise, the more motivated you’ll be.
  
  
• Enlist a Friend: Work out with a friend. There will be days when you just won’t feel like
  working out. Having a buddy along to help motivate you is a great way to keep you going
  and double the fun of exercising! It is best to work out with a friend who has the same
  interests and a similar level of fitness.
  
  
• Dress for Success: Equip yourself with proper workout gear. Wear comfortable athletic
  shoes with good support and non-restricting, breathable clothing. Also, be sure to use
  safe, reliable equipment. All of these can significantly reduce your risk of injury.
  
  
• Reward Yourself: Hard work and success deserve reward. When you have reached a
  goal, reward yourself with a special treat such as a new CD or an evening out with
  friends. You’ve earned it!