Sticking to the same exercise day after day can get very monotonous. You need variety to prevent boredom and maintain interest so you can be consistent with your training. It’s no surprise that boredom is one of the main reasons people quit exercise. Doing the same exercise repeatedly can also lead to overuse injuries.
Solution – Incorporate a wide variety of different activities and intensities into your exercise program. This is sometimes referred to as cross training and it’s known to keep your body and mind fresh. You can also include a few activities that are more about fun than exercise, such as throwing a Frisbee, kicking a football or playing tag with your kids. Don’t forget that variety is the spice of life.
People often think they need to experience pain to benefit from exercise. However, the saying “no pain, no gain” does not apply when you are a beginner. Exercise can cause a little soreness afterwards when you're just starting out, but pain during exercise is a warning sign that you should stop.
Solution – Begin gradually and let your body adapt to exercise over a couple of weeks. Then, up the ante by going a little faster, longer or more often. If your progress is steady and gradual, you can get great results without pain. As your fitness improves, you will need to push yourself to a moderate level of exertion, or mild discomfort to elicit a training response. But your body will be prepared, and you may even enjoy the feeling.
Cold, wet and windy days can often bring out a variety of half-hearted excuses that can bring your exercise program to a halt. Thoughts like “I don’t want to leave the house” or “It’s too cold to get out of bed” are common. However, sticking to a regular and consistent fitness routine is vital if you wish to lose weight or stay in shape.
Solution – Don’t lie idle because of the weather. There will always be days that are unpleasant, so you may as well be prepared. Exercise videos and DVDs are good options if you don’t want to venture outside. Other ideas include a gym membership, indoor sports (for example, basketball, volleyball and racket ball), purchasing or hiring exercise equipment, or doing your own indoor exercise circuit.
Being prepared for cold, wet and windy days by having alternative training options, such as an exercise DVD, exercise equipment or an indoor training circuit, can help you remain consistent with your training.
If you fail to plan, you plan to fail. Training without a goal is like driving without a map. You can have the intention to get somewhere, but without direction, you can easily get lost. Goal setting is one of the least practiced and yet most helpful strategies for getting the best out of your exercise routine.
Solution – Write down what you want to achieve (long-term goal) and how you are going to achieve it (short-term goals). For example, your long-term goal could be to run a half-marathon, and your short-term goal would be to train five days a week. Write down your short-term goals as an exercise plan, which is the process of how you are going to reach your long-term goal. Record the distance, duration and intensity of your exercise as you progress. This also gives you training goals to improve upon in future training sessions.
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