People who don’t exercise tend to have a myriad of excuses to cover fears and assumptions which can prevent them from making fitness a regular part of their daily lives. While lack of time is at the top of the excuse list for many, one does not have to commit to hours on end every day at the gym to achieve exercise associated benefits. To maintain good health, the general recommendation is to exercise all major muscle groups with resistance training 2 times per week, and 20 minutes of cardio-vascular training 3 times per week.
In reality, learning what to do for exercise according to your goals actually presents the biggest roadblock for most people, but keep in mind that anything you do is better than nothing at all. Changes in your body and weight loss success will happen when you commit to regular exercise and gradual lifestyle changes.
The first step is to make your mind up to exercise, but be mentally prepared to ask your body to do just a little more than it is accustomed to each time you workout. If weight loss is your goal, it is best to optimize your efforts by eating a sensible diet. The bottom line when it comes to losing weight is that calories consumed must be less than calories expended in order to eliminate stored body fat.
For long term sedentary people, men and women over 40, or any one with a history of health problems or injuries, it is important to allay any fears by first obtaining clearance from your health care provider to ensure that there are no risks in starting an exercise program.
Once the okay has been given, the next step is the important one, but perhaps the hardest to take – starting an exercise program. If you are self motivated, exercising on your own is certainly an option. But for many, it means getting up the nerve to open the door to a fitness facility for the very first time.
Non-exercisers often assume that they have to be somewhat fit to join a fitness facility and they have a fear that people will judge them harshly if they are overweight or don’t know exactly what they are doing. But the first truth is that you are just as likely to subject yourself to judgments when you stand in line with a loaded grocery cart at the supermarket. The second truth is that everyone – even the fittest of the fit – has experienced a moment of insecurity when contemplating trying something new.
Put aside any assumptions that people who work out at fitness centers are simply there to stare, gawk or judge you by the way you look or any lack of knowledge. Know that you are just as entitled to be there as anyone else. The third truth is that most people who frequent fitness centers have their own personal fitness success story to tell. They are simply ahead of you in the game, but they know exactly how you feel.
The fourth truth is that fitness centers are filled with individuals who are willing to help you find your way. Take the opportunity to meet other people. Not only can you learn from others, but it can give you an important sense of belonging. When you make a connection with someone who can empathize and support you in your efforts, you will be more likely to adhere to your regular workouts.
Learning how to exercise according to your goals and to safely use fitness equipment is the most significant challenge. If a lack of knowledge keeps you from venturing into a facility filled with strange looking machines and equipment, you need only to ask for assistance in getting started. If fitness is a totally new concept for you, seeking direction from a personal trainer in developing a workout plan suited to your specific needs can put you on the fast track to success.
photo credit: Svadilfari