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Don’t get too attached to any specifi c number or
target heart rate. If you train properly, you will notice
numbers that used to be diffi cult have now become
easier. You will also notice that if you are sick or over-
tired, you may fi nd that numbers that usually feel fairly
easy are one day much harder, and it is a good sign
to take a break. If you notice that numbers that are
usually very challenging are one day fairly easy, then it
is a good time to push yourself.
Listening to your body, and using your heart rate
numbers (when available) will enable you to keep
track of your intensity and see your progress as
you train.
Beating The Dropout Odds
The Surgeon General’s Report on Physical Activity and
Health summarizes a few main points:
1. Regular physical activity offers substantial
improvements in health and well-being for a
majority of Americans.
2. If you exercise regularly, you’ll reduce your risk of
heart attack, cancer, diabetes, high blood pressure,
osteoporosis and even the common cold.
3. Regular exercise, regardless of the intensity, can
help you control stress, sleep problems
and depression.
The benefi ts of exercise and activity are AMAZING!
And yet, only 22 percent of Americans engage in
exercise for 20 minutes a day. And even among
individuals who begin exercise programs, the dropout
rate is about 50 percent.
So, how do you beat these odds? The answer appears
to be in how your start and maintain your exercise
program as well as how you create a habit of exercise.
Why are you starting an exercise program? For most
individuals, it is to
lose weight and
look better, which
are great reasons.
However, since
changes in your
body shape and
size can be gradual,
and won’t happen
overnight, it is
important to focus on other benefi ts so that you will
remain motivated.
Thrive on the energy that exercise gives you. Watch
your health risks scores go down. Pay attention
to how much easier everyday activity is. Notice
how much better you are sleeping. These kinds of
additional benefi ts will continue to keep you motivated
if you make them just as important to you as weight
loss.
Additionally, try not to view exercise as punishment.
Look at it as an investment in your health. If you don’t
feel motivated to workout one day, think of something
that is appealing to you that is active, and change your
workout. Try not to let your workout become routine
or mundane, and always remember that some exercise
is better than none at all. So, if you feel you are not
motivated to continue, stop your workout early, or skip
a day. It just might be the thing you need to get you
excited about your next workout.
Possibly the most important thing is to keep
progressing your exercise program slowly. Big
increases in time or intensity can set you up for injury,
and cause you to drop out. Unless you are a world-
class athlete, there is no reason to workout at world-
class levels. Remember to give yourself some days off
and get proper rest.
Finally, try to anticipate lapses. If you are traveling, or
your schedule is becoming busier, and you are fearful
you may get off track, try planning ahead. For example,
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