Exercise
Let's Gear Up for Exercise!
By
Apr 20, 2008 - 9:50:30 AM

(HealthNewsDigest.com) - Let's gear up for exercise, that is! It's Spring, we're spending more time outdoors, and we've got time to get into better shape for summer. Whether we exercise outdoors or in the gym, let's gear up, meaning let's get the habit going. Let's do it for our waistline and let's do it especially for our health. How? Let's turn our attention to the pro's for a moment. Ever become mesmerized watching athletes perform? Ever wonder how athletes can train so hard for so many hours, or perform under such extreme pressure? Well, there are many variables to this of course, but let's start with a little Sports Psychology to gear us up!

Sports Psychology simply put, refers to gearing our minds up for the task! To make the most of our exercise program, to stay motivated during our workout and to achieve our goals we need more than getting to the gym (at least some of the time it does, since we're not striving for perfection!). When we apply our mind, we not only train our brain to focus on the task at hand, but we get a lot more out of it physically too. We've all heard about the mind-body connection, so here are a few tips to gear up for a great exercise session for us non-professional athletes.

Let's

Make a Plan. Making a plan or goal before we hit the gym will more likely help us to focus once we're there. This is similar to what psychologists call "priming". Of course, once we're feeling great during our exercise session, we can always do more than our set goal!

Make it a Habit. This may mean starting smaller than we think necessary if we are just beginning. I have heard over and over from clients that they didn't have time for a full workout, or they forgot to stretch, or......... Well, start off as easy and small even if it is a 10 minute walk after dinner. Once the habit of it kicks in, motivation does do!

Focus. Focus is "directed attention" to a specific task. I love chatting with my friends at the gym, but I try to make it a quick hello until I'm done. Focus also means that we stay in the moment (leave work and all else behind). Focusing will likely help our workout, and refresh us for the stressors we will face when we head back to work or life after our workout. Many times boredom with a routine is lack of focus rather than lack of quality in the routine itself.

Make it a Mind- Body Connection. When we focus on our exercise form, focus on the muscles we're using, and watch ourselves in the mirror, we not only make an exercise more effective, but more interesting. Working a particular body part? Focus on that area of the body by squeezing, while relaxing other areas. When we do this, we can accomplish more with less risk for injury too.

Self -Talk. Let's become our own coach! Do we Feel like quitting our exercise session a little sooner than planned? Let's practice self -talk like an athlete. I usually tell myself "okay June, do just another 5 minutes and then quit if you still feel like it" or "do just one more exercise June, then quit". Many times, this helps me past my unmotivated phase. I also try then to shift my thoughts from the time left to the task at hand!

Imagine it and Make it Happen! Research has shown that imagery can be a powerful motivator. Research has also shown that when we believe we can accomplish something, we are more likely to accomplish it! Imagine getting ready to exercise, going through the routine, finishing, and feeling a sense of accomplishment. Let's imagine getting closer to our goals. This can also help us to "just do it"!

Athletes go through years practicing many of the above techniques and more. We may not be athletes, but we can practice some of these to motivate, maximize and enjoy our exercise programs. And of course this may help us to reach our goals too!

Here's to "Gearing up, for Exercise that is!

June M. Lay M.S.
www.junefit.com
To help us get started on a walking program, one of the safest forms of exercise, here's a link to the American Podiatric Medical Association with some tips for our feet and walking shoes. http://www.apma.org/s_apma/doc.asp?CID=147&DID=9377 and more tips from Orthopedics http://orthoinfo.aaos.org/

Junefit ranks 3nd at Google for "fitness tips" search out of millions of results!

Junefit is included in Google's top ranked women's health resources http://directory.google.com/Top/Health/Women's_Health/Resources/

June is Lifestyle Columnist at www.healthnewsdigest.com/


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