Fitness 101

By Chelsea Robinson

Question:  I work on my cardio and weight training, but I don’t really stretch.  Why is stretching and flexibility important?

Flexibility refers to ability of the joints to move through their full range of motion (ROM), which is often enhanced by engaging in stretching.  One reason flexibility is important is that it keeps the body in balance.   If the body has areas that are too tight, it finds ways to compensate for that tightness by becoming hypermobile in other areas.  The body adjusts to the demands you place on it, good or bad.  If you sit at a desk all day your body may take on the shape of the chair creating tightness in the hip flexors, hamstrings, chest muscles, and weakness and lengthening in the upper back muscles.  These imbalances can result in poor posture, resulting in problems such as back, shoulder, or neck pain. 

Another reason flexibility is important is that it allows us the mobility to perform our daily activities effectively and to avoid injury during intense physical activities like sports.  Athletes need to be able to move freely across different planes of motion to perform efficient movements and to avoid injuries.  Older adults need to maintain a healthy range of motion to perform everyday functions like dressing themselves and reaching for things from high shelves.  

There are four primary ways to stretch the body:

Ballistic stretching.  This involves rapid bouncing movements and is not a recommended practice.  These jerky movements tend to activate a “stretch reflex” that tightens up the muscle to protect it from being overstretched.  Activating this reflex will result in the muscle ending up shorter then its starting length, which makes it more difficult to stretch and may also result in the muscle being strained (torn).

Static stretching.  This is when someone slowly moves into a stretch position where they feel some tension (but not pain) and they hold it for approximately 15-30 seconds. This method is most effective on muscles that are already warmed up. 

Example:  Forward Bend –From a seated position, legs extended out in front, lengthen arms forward and smoothly stretch toward the toes. Hold for 15-30 seconds

Dynamic stretching.  This type of stretching mimics a specific sport or exercise movement in a controlled, smooth manner through a comfortable range of motion.  This is used in many warm-up routines to target the muscles that will be used in the workout or sport.

Example:  Arm Circles (for shoulder) – Extend both arms straight out to the sides and then trace large circles in the air with your hands while keeping the arms straight.  After doing this for 15 seconds, stop and reverse the direction of the circle movement.    

PNF stretching (Proprioceptive Neuromuscular Facilitation).  This involves an alternating combination of contraction and relaxation of the muscles, facilitated by a partner.  Compared to other stretching techniques, PNF has been found to be the most effective method for gains in lengthening the muscle and also has the longest lasting results.

Example:  PNF Hamstring Stretch – Lay flat on the ground with one leg flat on the ground and the other leg straight in the air.  Have a partner slowly push your extended leg toward you until you feel some tension and tell your partner to stop.  It is important to remain pain free throughout this sequence.  Hold the leg in that position for a few seconds and then contract your hamstring muscles (i.e. back of the thigh) pushing your leg toward your partner as hard as you can while your partner resists for 6 seconds.  Then contract your quadricep (i.e. front of your leg) and help your partner gently bring your leg even closer toward you.  After holding position for another few seconds, repeat sequence one to two more times and switch legs.

With these stretching methods and regular practice, one should be able to attain and maintain a good balance of flexibility in the body and help prevent injury and range of motion limitations throughout their life. 

Chelsea Robinson is a student in the Personal Fitness Trainer (PFT) program at Highline.

By Suzy Guttormson

Starting a new exercise program is a great step toward lifelong fitness and overall good health. Sticking with a program over time; however, can be more challenging than the exercise itself.  Here are some tips to keep your motivation up and your feet moving!

Pick an exercise you enjoy.  Think about what activities you already have fun doing and about how they can play a role in your program.  You are more likely to stick with a program that’s enjoyable.  Do you like to take your dog for his daily walk?  Keep track of how far you walk and start adding in more distance over time.   Do you like to go with your family on neighborhood bike rides? Hit the road and try different bike trails in your area.  

Schedule exercise into your day.  Treat your workout schedule like you would a doctor’s appointment or a date night.  Look at your daily schedule and find out where exercise will fit in. If you can’t carve out an hour block of time for exercise, try breaking it into chunks of time throughout the day; for example, in two half-hour or three 20-minute blocks.  Find ways to sneak exercise in during the rest of your day. Park your car further away from where you need to be. Take the stairs instead of the elevator.  Exercise is a personal commitment worth keeping.

Set goals.  Start with a long-term goal you have for yourself, for example, being able to complete a 5K race (3.1 miles).  Then work backwards to set short-term goals to aim for throughout your training that will help you stay motivated (for example, being able to complete a one-mile run).  Make sure these goals are SMART:  Specific, Measurable, Action-oriented, Realistic, and Time-based.

Reward yourself. When you meet a goal, reward yourself. Stay away from food rewards, but pick something that will make you happy and will keep you motivated to continue your program.

Tell a friend. Sharing your goals with a friend or a family member can not only help you stay on track by being accountable, but you just might motivate them to join you!

Talk to yourself.   If you’re tempted to skip an exercise session, remind yourself how good you feel after working out.  If you feel discouraged that a goal was missed, tell yourself you are still making time for exercise and you can re-adjust the goal.  Encourage yourself as much as you would encourage family or friends trying to reach the same goals.

Suzy Guttormson is a student in the Personal Fitness Trainer (PFT) program at Highline.

By:  Jeff P. Wood, ACSM-CPT

It’s usually on our minds this time of year; I want to lose weight, or I want to prevent excess weight gain from holiday meals.  Most of us do not want surplus fat and for good reasons.  We do not want to feel unattractive.  It certainly isn’t good for our health, either.  Following these steps will help prevent weight gain during the holidays, and in the long term can help you lose those unwanted pounds.

Portion Control.  I know it’s Thanksgiving or Christmas and society has turned these holidays (and many others) into occasions to over eat, but you are stronger than that.  Use a smaller plate, go easy on the turkey and ham, remove any visible fat from meats (these are mostly saturated fats which are horrible for your health), drink plenty of water, and include a colorful variety of fruits and vegetables in your holiday meal.  Do NOT go for seconds, overfill your smaller plate, or use multiple plates.

Additionally, if you should want to eat a little more at dinner, go easy on breakfast and lunch, and try to avoid snacking.  Take it easy on dessert too.

It’s a Lifestyle, Not a Diet.  Realize that no weight loss or maintenance program can be effective if your eating habits are temporary, as the word “diet” seems to imply for some people.  In order to lose weight and keep it off, you must adopt a new lifestyle where the diet is only a component, not the center.  The same is true if you wish to prevent weight gain.

Move More.  This is part of the lifestyle.  Take the stairs instead of the elevator.  Park a little further from the entrance to the store.  Play with your kids.  Twitch more.  Shake your feet and legs.  Even turning the temperature down in your house helps if you don’t wear coats or extra clothing will help burn more calories.  Small things make a BIG difference.

Exercise!  Diet alone cannot help you get the results you are looking for.  Increased physical activity must also be incorporated into your program.  Go to the gym and do cardio and weights.  Both are great for weight loss, as cardio burns calories, and resistance training helps to build and maintain muscle that helps you to burn more calories longer.  Also, participate in group exercise, play active sports, go for a jog or a run, or do other physical activities you enjoy.  Whatever it is, make sure you get 60 minutes of moderate to vigorous exercise five days a week. 

It needs to be moderate to vigorous intensity.  Light activity and minimal exertion won’t cut it.  Can’t tell how hard you’re working?  Do a talk test: If you can form more than 3 words together or complete sentences, it’s too light!

Additional Tips.  Remember that no weight loss program which does not include a reduction in calories and an increase in physical activity is effective.  Diet and Exercise must be included.  As a general rule, avoid diets which have a “name” unless they include reduced calories and more exercise.  Also, try to avoid taking weight loss supplements.  Supplementation is dangerous!  It is a waste of money and the risks to your health far outweigh their possible benefits.

I invite you to try these things for yourself.  Not only will it help you lose weight or prevent weight gain, but it will also have a positive impact on your health.  In a day in age where obesity rates are soaring and life expectancy, for the first time in a century, is going down, we NEED to improve our health.  It’s not rocket science.  It’s not expensive.  You don’t need costly surgeries, dangerous pills, or magical diets that “melt” away fat.  All we need to do is to eat nutritious meals while avoiding fast foods and other high fat high sugar junk foods, control how much we eat, move more, and exercise.  Do these things and you will keep of those holiday pounds, continue to keep it off, and improve your health.

Jeff Wood is a certified personal trainer through the American College of Sports Medicine and a student here at Highline.  If you have any questions or would like advice from a personal trainer, you may send him an email at jeffpwood@comcast.net.

By Roman McCalep

With the economy in bad shape and money being tight all around, it’s easy to see how hard it is to pay for a gym membership along with other expenses.  As a result, many people choose to cut back on purchasing gym memberships and personal training sessions, and many may assume that they won’t be able to stay fit if they don’t have enough money.  The good news is that there are numerous ways to get a good workout and stay physically fit without needing expensive gym memberships and pricey exercise equipment.  If you follow these few simple tips, you’ll have the tools to make your body look great on a budget. 

Work out at home:  When you are watching TV at home, get off the couch during the commercials and do a few sets of push ups.  Try other calisthenics exercises that use your own body weight as a resistance like jumping jacks, squats, and sit-ups; or focus on stretching while you watch your favorite shows.

Look for free exercise classes:  You can find plenty of free or low-cost fitness classes in your neighborhood at many community centers, churches, schools, or local clubs.  Look online for some of these programs and keep an eye out for opportunities to join sports teams, dance groups, running clubs, or even charity walks in your community.

Get outdoors:  You can get in great shape by doing some light jogging or even just running multiple laps around your neighborhood before or after work.  Play some basketball or tennis at a local court or go bike riding or hiking around some of the many trails in the area.

Use what you have around the house:  You don’t need expensive home gyms or tons of bulky fitness equipment to get into shape:  there are all kinds of workouts a person can do using materials found around their house.  You can take a couple of heavy cans from the pantry and do some biceps curls.  If you need more weight, try filling up some empty milk gallon jugs with sand or water.  Use a sturdy chair or table to do some dips for your triceps.  You can even tie some garbage bags filled with water to each side of a broom to use as a makeshift barbell.  If you do purchase equipment, make sure it is versatile.  For example, a simple elastic resistance band, an exercise ball, or a dumbbell with adjustable weights all can be used for a variety of exercises that work almost every muscle in your body.

Find a workout partner:  Having someone to work out and train with is motivational, fun, and doesn’t cost anything.  When you get lazy, your partner can provide encouragement and support to keep you on track. 

Use the internet:  There is a wealth of fitness advice and exercise suggestions available online.  Many of these resources include detailed descriptions of exercises accompanied by videos of the correct form.  Take the time to learn how to put together a workout program and research how to do the exercises safely and effectively. 

Roman McCalep is a student in the Personal Fitness Trainer (PFT) program at Highline.

by Darin Smith

College is a time of change and choice.  Many students move away from home and start making important lifestyle decisions for themselves, including things like their health and nutrition.  Unfortunately, lifestyle changes, stress, limited finances, peer pressure, time constraints, and access to junk food oftentimes results in bad dietary choices and accompanying weight gain for many students.  Eating healthy can be challenging for a busy, cash-strapped college student, but it is possible by following a few basic tips.

Don’t skip meals!  Many college students skip breakfast and lunch when they are on the go.  Missing breakfast and lunch results in a lack of energy, slows down your metabolism (which means you’ll burn less calories), and causes you to overeat later on. 

Pack a lunch.  Not only is this better for your budget, but it also helps you avoid buying less healthy food (fast food, vending machine snacks).

Less pop/more water.  Limit sugar-heavy beverages (pop, sports drinks, sugary coffee drinks) and drink more water.  Almost ¼ of an average American’s daily caloric intake comes from liquids, and many of these consist of “empty calories” that end up as fat (alcoholic beverages also contain a large amount of calories).  Water is cheap, calorie-free, fat-free, and acts as an appetite suppressant. 

Substitute healthy snacks for bad ones.  If you want something crunchy, put down the potato chips and grab some carrot sticks or nuts.  If you crave something sweet, avoid the candy and go for a piece of fruit.  If you have to indulge, buy small portions so you aren’t tempted to eat a whole bag of cookies.

More fruit/veggies.  Your mom is right; you aren’t eating enough of these.  Try to include one fruit or vegetable with every meal.  Have some OJ at breakfast, a tomato on your sandwich at lunch, an apple for a snack, and a salad with dinner and you’ll meet your daily requirements easily.  Apple pie and banana bread don’t count!

Limit sweets/fast food/fried food.  It is one of the great tragedies in life that something so good must also be so bad.  College students are constantly surrounded by these easily-accessible but fattening delights.  Try to limit these foods or at least try to make healthier choices (veggies on your pizza instead of the meat lover special, salsa instead of sour cream on your burrito, mustard instead of mayo on your sandwich, baked chicken instead of fried).

By Tim Funkhouser, Highline PFT Student

Everyday inside just about any gym facility you can hear the question, “How can I achieve those six-pack abdominals?”  I will help to answer this question so that you can begin your daily routine and planning to achieve  that washboard stomach.

Start eating properly now!  I agree it is so much easier to pull into Burger King and grab a combo meal and drive away.  If you have to go there just think about what your ordering.  Try to order something such as a chicken salad instead of that burger to start cutting those unwanted calories out of your life.  Take in more leans foods such as chicken or tuna along with vegetables as well, while avoiding deep fried foods such as corn dogs or breaded fish fillets. 

Water is good for you.  In case you have not already heard, the human adult male body is made up of 60% water.  If you lose as little as 2% of water in the body you are considered to be dehydrated.  With 10% to 15% fluid loss, your muscles may become tight and you may feel cramps too.  Your urination frequency will become reduced and could even become painful.  Fluid losses that are greater than 15% are usually fatal.  As a general rule of thumb, drinking eight 8-ounce glasses of water a day is the best way to avoid dehydration.  Also eliminate that soda from your morning meal and have some water or orange juice instead.

Cardio can be fun!  In order to burn calories, you have to do some type of cardio.  Yes, I agree the word cardio becomes very associated with the word treadmill.  Have you ever thought of a different approach to cardio?  Look into some fun events such as cardio kickboxing, elliptical machines, jump rope, a trampoline and my favorite is a class called zumba.  We want to increase our heart rate in order help burn those unwanted calories we carry around all day.  If you totally are against cardio try a circuit training routine.  Circuit training is simple and will increase your heart rate more than you think.

Do more than just crunches.  The human abdominal wall is comprised of multiple muscles that attach to multiple places.  This is a major support structure for the rest of your body which is commonly referred to as your “core”.   A good exercise that hits this “core” muscle area is a plank.  To do a plank, assume a push-up position, but with your elbows bent and your weight resting on your forearms.  Your body should form a straight line as you hold this position for 30 seconds then rest and repeat up to 3 times.  This is one example of a “core” movement that does not involve direct bending at the waist yet it will make your abs sizzle like hotcakes on a Sunday morning.  If you find these are to easy, try elevating your feet onto a bench or a chair to feel an increased torque on those muscles.

You don’t have to live at the gym.  We’ve all heard the statement “I don’t have time for the gym”.  Spending hours in the gym may not be necessary to lose some weight and cut some fat around the waistline.  In fact, just simply going from a large latte to a small latte will help to lose some pounds.  Give yourself just 5 weeks to challenge yourself.  Go ahead and limit your gym time to 30 minutes and only 3 times a week, but pay attention to what you are eating.  Stay off of the scale as numbers will be misleading due to the body replaces burnt fat with lean muscle tissue.  Take a picture right now of yourself and give it to a friend.  Tell them your goals and what your plan is and that you do not want to see this picture again until 35 days later.  Stop eating that Snickers and grab some tomatoes instead.  You do not have to drive to the gym, just go outside or even in your own living room as the abdominals can be targeted even while sitting in class.  Start today towards your next pair of skinny jeans.

- Tim Funkhouser is a student in Highline’s Personal Fitness Trainer (PFT) program

By:  Jeff P. Wood, ACSM-CPT

Everyone has a certain difficult spot where fat seems to persist, or where they want to lose fat.  For women it may be in their hips and thighs, or under the arms.  For men it is typically in the gut.  A friend once asked me what exercises she could do to get rid of her love handles.  My reply was simple: “Put down the fork.” Though the location may be different per individual, people have one thing in common: a tough spot where fat loss seems impossible and they want some special exercises to get rid of it.

Contrary to what infomercials and corporations might tell you, spot reduction, the idea of using specific exercises to target fat loss in a certain area, is a myth.  Fat loss happens all over the body; in some places more than others depending on genetics, gender, and age.  Body fat throughout the entire body must be reduced to affect a certain area; planks, bridges, and other core and leg exercises will only work the muscles underneath the fat.

Even though spot reduction is a myth there are ways to help reduce fat in your troubled areas and, likewise, your entire body.  Here are some suggestions to help you lose fat, look good, and feel great: 

Slow down when you eat.  It takes the body roughly 20 minutes to start feeling full from the food you provide it.  Instead of quickly wolfing down a whole pizza, try eating more slowly to allow your stomach enough time to tell your brain to stop eating.  Putting down the fork between bites is a great way to help slow you down.

Drink a tall glass of water (16oz) before every meal.  This will help you to feel fuller sooner.

Use a smaller plate.  The brain doesn’t like to feel cheated.  If you use a smaller plate, you can fill the plate with less food and feel satisfied when you are done.

Don’t go for seconds.

Eat the rainbow.  Eat a variety of colorful fruits and vegetables.

Choose lean sources of meat.

Avoid empty calories.  Refrain from fatty junk foods, candy, and alcohol.

Exercise!  Do aerobic and strength training workouts: 60 minutes of moderate to vigorous intensity five days a week.

- Jeff Wood is a certified personal trainer and a PFT (Personal Fitness Trainer) student at Highline.

By Christie Clapp

I want to set up a cardio program; I’m keep hearing the terms “target heart rate” and heart monitors.   How does this come into play when setting up my program?

When trying to set up a cardio program, there are a few things to consider.  The major ones are what time of day and days of the week are you going to workout (frequency – try to do 3 days a week), what type of exercise do you want to do (cardio equipment like a stationary bike or treadmill, walking or running outside, to name a few), and how long is each workout is going to last (duration). 

Once these things have been decided, knowing what intensity you should be working at and staying within this range is going to produce the best results.  This is where the term “Target Heart Rate” comes into play.

Calculating your Target Heart Rate (THR) – Initially, you should be using this basic formula for calculating your THR -

220 – your age = Maximum Heart Rate (MHR). 

Ideally, most cardio workouts should be between 60 – 85% of your MHR. 

If you were 20 years old, this is how you would figure out your THR.  Using the formula just discussed:

220 – 20 (your age) = 200, which would be your MHR. 

200 X .6 (60%) = 120 which is the lowest her heart rate should be

200 X .8 (85%) = 170, which is the highest your heart rate should be. 

Therefore, your Target Heart Rate (THR) is between 120 and 170.  This range is what you want your heart rate to be during your workout.  This is just an initial range because once you’ve been doing your cardio workout for awhile, your THR probably will change; other formulas can and should be used to factor in your increased level of fitness.

Monitoring your Heart Rate – The fastest, easiest, and most accurate way to know what your heart rate is by wearing a heart monitor.  You can purchase one at most any sporting goods store; Polar makes a great one that costs about $69 (the FS1) but there are lots of others available.  A heart monitor consists of two pieces; a transmitter that is essentially a band that goes around your chest and a receiver (it looks like a watch) that you wear on your wrist.  The “wrist watch” not only gives you a constant, digital readout of what your current heart rate is but can also give you a running time of your workout.

Heart monitors are very beneficial.  Typically, when you’re using electronic cardio equipment in the gym, like the treadmill or elliptical machines, even though you can get a digital readout of what your heart rate is, there is a drawback.  You must be constantly holding on to the machine’s sensors, which can limit your workout.  However, if you are wearing a heart monitor, the equipment can pick up your heart rate from the transmitter around your chest without requiring you to hold on to the sensors and still display it directly in front of you on the machine as well as on your wrist.

Another big advantage of the heart monitor is when you aren’t using electronic cardio equipment; let’s say you just want to do some running or power walking, or your cardio equipment at home is not electronic.   You can head outside, or get on your equipment and with your heart monitor on, you will have your heart rate information as close as your wrist.  If your heart rate is lower than your target, speed up your pace or your resistance; if you’re too high, slow things down.  It’s that simple.

Duration of Target Heart Rate (THR) – A goal of 30 minutes within your THR is a good one to shoot for.  However, if at first you can only do 5 minutes, start there.  With each subsequent workout, try to increase the duration by a few minutes each time until you reach your goal.

If you stick to these guidelines, your cardio program will help you feel and look better before you know it!

- by Christie Clapp, Highline PFT Student

It happens far too frequently.  A person starts up a new exercise program with the intention to lose weight and get fit, but at some point ends up getting too much pain and not enough gain out of their workout.  Exercise can be beneficial for your health and fitness, but if it is done incorrectly you can miss out on these benefits and possibly hurt yourself in the process.  Here are several common exercise mistakes to avoid:

Stretching before warmup.    It used to be a common practice to stretch first before exercising, but studies have now shown that stretching cold is more likely to cause injury instead of preventing it.  Your body needs a chance to warm up to get the blood flowing, improve muscle elasticity, and spread fluid in the joints to lubricate and cushion them.  Warm up with 5 minutes of light cardiovascular activity and then carefully stretch the muscles.  The best time to stretch is at the end of a workout when the muscles are still warm, which can help reduce muscle soreness later.

Not enough recovery time.  Working out everyday sounds like a great idea, but if you are trying to build muscle through weight training you need to give your muscles time to recover, recuperate and rebuild.  Most muscles recover within 24-48 hours, so you need to give them a day off to recover or work a split routine (legs on one day, upper body the next).  Abdominals recover quickly so you can work on that six-pack every day.

Frontally focused.  Many people only work on building the muscle they can see in the mirror (abs, chest, biceps) and neglect the muscles on the back side (back, triceps, hamstrings).  This can lead to postural imbalance, limitations to flexibility, and potential injury.  Try to work opposing muscle groups such as chest and back, biceps and triceps.

Bad technique.  It is a far too frequent sight:  the guy in the gym swinging the weights around awkwardly with the best intentions but no clue what he is doing.  Read up on proper technique or hire a personal trainer to avoid some of the bad techniques that can cause injury or slow down your progress.  Avoid jerky motions, locking out the joints, and using momentum.  Concentrate on slow, controlled lifts through a full range of motion, using an appropriate amount of weight.

Doing the same thing.  Your body adapts to the challenges you give it, so eventually it will adapt to a regular exercise program.  To make further gains you need to change up your workout regularly.  Try different exercises that work the same muscle, use different angles or grips to emphasize specific muscle areas, add a balance component to work stabilizing muscles, or simply try to increase the duration, intensity, or frequency of the workout to make further progress.

Neglecting to weight train.  Losing weight involves reducing calories taken in (proper diet) and increasing calories expended (exercise and metabolism).  Many people focus on dieting and burning off lots of calories with aerobic exercise, but they tend to neglect weight training as part of their program.  Weight training not only provides functional benefits of improved muscular endurance, strength, tone, and posture; but also helps boost your metabolism.  Muscle burns more calories than fat, so building muscle helps you continuously increase the calories expended side of weight loss.

Lack of focus.  To make progress, you first need goals.  Plan out an exercise program based on your specific goals and be efficient with your time in the gym.  Avoid wasting your time wandering around the gym aimlessly or halfheartedly walking on a treadmill while reading a book.  Exercise with purpose and increase the quality of each movement.

- Darin Smith, PE/PFT Instructor, Highline Community College

Many people understand the benefits that exercise has to offer and know they should exercise regularly to maintain their health and fitness.  Some of these people may take the initial steps necessary to get started and join a gym, hire a trainer, and start an exercise program with the best intentions of improving their fitness.  Unfortunately, 50% of people that start an exercise program will quit within 6 months.  It turns out that just having the intention to exercise is not enough to stick with it for the long haul.  The good news is that there are some easy ways to help improve your exercise adherence and keep your new piece of exercise equipment from becoming a coat rack.

Do something fun!  Exercise doesn’t have to be a pain.  Whether it is kickboxing or pilates, boot camp or bellydancing: if it’s something you enjoy doing, you are much more likely to keep at it.  (See the A-Z’s of cardio for a few creative ideas).

Set it in your schedule.  Too often we say, “I’ll try to fit in a workout later if I have time”.  Unfortunately, when “later” does arrive, we are usually to busy or tired to exercise. Make exercise an important part of your regular schedule, and don’t make excuses.  Even better, sign up for an exercise class with a set schedule. 

Work out with a partner.  Get some support by finding a workout partner or group to exercise with.  People who work out with a friend or spouse are far more likely to stay on track.  Another possibility would be to work with a personal trainer.  Personal trainers provide valuable information on proper workout form and help motivate their clients to reach their fitness goals. 

Find a convenient place to exercise.  Having access to fitness facilities that are convenient and close by makes it easier to stick with your exercise plan.  Interestingly enough, if the exercise location is too convenient (i.e., buying a home gym) it can actually backfire and cause you to get distracted and forego the workout when you are already comfortable at home.  Sometimes making the trip to the gym gives you the focus and motivation needed to get a good workout.

Have meaningful, health-related goals.  People who exercise to improve physical fitness and health tend to stick with exercise more than those who simply want to look good in a swimsuit over spring break or fit into a wedding dress for one day.  In addition, it is very motivational to define these goals and write them down so they are more concrete.  “Ink it, don’t just think it!”

Provide cues for exercise.  Put up motivational signs, posters, or cartoons that remind you to work out.  Place your running shoes in front of your door or your workout bag in your car seat for further encouragement.

Do it in short bouts.  You don’t need to exercise all day to see benefits.  Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can help squeeze some exercise sessions into a busy schedule.  Take the dog for a walk in the morning, go for a stroll during your lunch break, and go for a scenic bike ride after work and you’ve accumulated enough cardio to gain some benefits.

Focus on intrinsic rewards instead of extrinsic ones.  Intrinsic rewards are things like fun, social interaction, health benefits, fitness improvements, and good feelings that provide some personal, internal benefit.  Extrinsic awards are things like money, prizes, trophies, free t-shirts, and other material items that come from external sources and provide some small enjoyment.  What is often the case is that extrinsic rewards may be initially attractive, but intrinsic rewards are what keep people involved in an activity over the long haul.  That free t-shirt may have got you to join the gym, but feeling good about yourself and enjoying the health benefits of your exercise program are what keep you coming back.

Use dissociation strategies.  What people focus their attention on during exercise actually has a big effect on adherence.  When the focus is on internal body feedback or association (e.g., breathing, how the muscles feel), exercise attendance and adherence is lower than for dissociative strategies which focus on the external environment (how nice the scenery is).  The idea is that people who focus on the external environment may reduce a person’s boredom, discomfort, and fatigue.  For this reason, many people select a stimulating environment to work out in and also listen to music or read magazines on treadmills to take their minds off the internal, associative aspects of the exercise.

Improve self-efficacy.  Self-efficacy refers to “situation-specific self-confidence” or your belief in your ability to successfully perform a certain task.  If you increase your self-efficacy for exercise, you are much more likely to not only stick with it, but also get a great deal of satisfaction from your accomplishment.  You can improve your self-efficacy for exercise by setting yourself up for positive experiences.  This means starting slow with a focus on doing the basic movements correctly instead of jumping into difficult, complex exercises that may leave you feeling overwhelmed or intimidated.  Personal trainers are experts in building their client’s confidence early on with encouragement and a safe, structured approach to increasing the training difficulty.

Alternate activities to prevent boredom.  Some people don’t stick with exercise because they say it is boring.  “All I do is run and it gets repetitive”, they might complain.  The good news is that there are hundreds of different exercises and training techniques to choose from.  When you are weight training in the gym, try different combinations of free weights, weight machines, resistance bands, bodyweight exercises, and plyometrics exercises to keep things interesting and to give your muscles more variety of stimulation.  You can also use cross-training to avoid boredom.  Cross-training involves using different modes of exercise to reach your goals.  For instance, bike one day, swim the next, and then do martial arts the following day.

Darin Smith – PE/PFT Instructor, Highline Community College