The ideas of increased energy and a leaner and toned physique lead millions of Americans to the gym, especially in January. Unless you are already in shape, however, exercise can be hard. Add that to 80% cup failure in New Year's resolutions, according to an article in the "Boston Globe" of January 2012, and you may wonder if exercise goals are worth determining. Well, not only are they worth it, they are also crucial, say wellness experts.
More than two-thirds of Americans were overweight or obese in 2010, according to the Centers for Disease Control and Prevention, and the sedentary lifestyle is a major contributor to heart disease and early death. Putting aside your exercise goals takes away a way to avoid or at least lower those risks.
Understanding the common obstacles among those who seek exercise can lead you to make intelligent lifestyle choices, creating the path to positive and long-term results. Before starting any exercise regimen, consult a doctor, especially if you have pre-existing medical conditions, to make sure you exercise at a level that is safe for you.
People tell themselves they will start taking care of themselves tomorrow. But "tomorrow" can extend for weeks, months, years and even decades. Skipping an exercise session every so often is not serious. But when that becomes the norm instead of the exception it is a problem.
Johua Carter, certified personal trainer.
Get carried away by your exercise pants
The first step to achieving your exercise goals happens before putting on your shoes, according to Tina Marinaccio, a registered dietitian and certified personal trainer in Morristown, New Jersey.
"Like any other major change in life, you have to be ready (for your goal) or you will never reach it," he says. "Just turning the page on a calendar does not make you mentally prepared to do what it takes to get there from point A to point B ".
Marinaccio suggests determining small, specific and realistic goals, then writing them down to make them more tangible. Write a detailed plan, for example, walk on the treadmill for 30 minutes before working each morning, then consider the requirements for your plan, how to set your alarm to sound earlier or prepare your attire to exercise in advance. Write down the preparation steps to take responsibility for them and then follow them.
"But I DO NOT WANT!"
Lack of motivation obstructs many people who are excited about exercising, says Heather Binns, a certified personal trainer and owner of the Full of Life Fitness Center in North Hollywood, California..Fatigue and lack of confidence in your exercise skills can keep you from starting or staying with your regimen. When your motivation decreases, sharing your goals can help.
"Become responsible by telling others about your goals and how you will achieve them," says Binns. "Even better, have others join you in your new adventure to health and exercise."
When choosing the friends system, choose someone who is at your exercise level or a higher one. In a study published in the "Annals of Behavioral Medicine" in October 2012, 58 women exercised on the stationary bike with another person or on their own for six days. Women who did it with someone with more experience exercised for longer than those who did it alone or with a partner who did it at a lower level. For motivation, you can also use a personal trainer or group activities, such as aerobics classes.
The time sniffer
It is easy to let family, work, paperwork and other inactive tasks occupy our time of day. Time deficiency is the most prevalent excuse to skip a day of exercise, says Joshua Carter, a certified personal trainer and owner of Carter Fitness in West Hills, California.
"People tell themselves they will start taking care of themselves tomorrow, but" tomorrow "can go on for weeks, months, years and even decades," says Carter. "Skipping an exercise session every once in a while is not serious. when that becomes the norm instead of the exception it is a problem ".
Carter recommends treating exercise sessions as work appointments. You should not skip a work session as you would not with a medical or work appointment. Add the exercise to your calendar, set reminder alarms on your phone and organize your other obligations around this.
If your schedules do not allow long periods of exercise, then start with more frequent and shorter increments. The 2008 Physical Activity Guidelines for Americans recommend 150 minutes per week of moderate-intensity aerobic exercise, such as walking at a rapid pace. Exercising with a moderate or vigorous intensity for at least 10 minutes three times a day can have the same results as exercising for 30 minutes in a row.
Choosing the wrong exercise
Strategies for successful lifestyles
Implementing effective lifestyle strategies in your daily routine can be as important as avoiding common obstacles. To improve your chances of succeeding, consider the following tips.
Keep it slow and even. Rapid weight loss raises the risks of complications, from a slow metabolism and subsequent weight gain to heart problems, says the Weight Control Information Network. Instead, it points to a gradual weight loss of around 1 or 2 pounds per week.
Get out of your house or turn off the phone. "Most people need to leave their homes to exercise," says Heather Binns, a personal trainer in North Hollywood, Calif. "There are too many distractions that prevent or interrupt the exercise". If you can not leave your house, eliminate distractions.
Energize with healthy snacks. If you eat a generally healthy diet, you may not need to alter it with increased exercise, says Tina Marinaccio, a registered dietitian and personal trainer in Morristown, New Jersey. However, many people overestimate how many calories the exercise burns and then overcompensate. To avoid gaining weight, she suggests eating 200-calorie snacks that contain carbohydrates and proteins before and after exercise. Some examples include 1/4 cup of mixed nuts, a small whole grain pita bread with apple and cheese slices or a smoothie made with frozen fruits, Greek yogurt and ground flax seeds.
Choose your friends wisely. "Surround yourself with positive people who support you and your goals 100%," says Joshua Carter, a personal trainer in West Hills, Calif. "Remove all negativity, and do not lose second of your time interacting with hateful people. "
Give priority to sleep hours. Sleeping too little causes the body to burn fat and calories less efficiently, including when you exercise, according to the National Sleep Foundation. Sleep deficiencies also cause fatigue and exhaustion, making the activity seem less attractive. Although specific needs vary, most adults need between 7 and 9 hours of sleep per night.
Look for ways to enjoy more of the exercise. If you hate the atmosphere of the gym, forcing yourself to exercise there may feel like a punishment. Choose places and types of exercise that you enjoy or that you can turn into something that you enjoy. Listen to your favorite music while walking, for example, or go dancing with a friend who supports you. Over time, the benefits of exercise will probably keep you motivated. Meanwhile, have fun with him.