Drug Medical Information

MAKING THE RIGHT EXERCISES CHOICES: BEHAVIORAL CHANGE AND MOTIVATIONAL STRATEGIES

Many things can interfere with your application of sound exercise principles. Son, of these harriers (roadblocks) and strategies for overcoming them arc described here.
Roadblock
1. Exercise just isn't fun anymore, and you no longer look forward to your afternoon workout session. Even if you do get into the workout, there is no motivation to put forth much effort.
2. Muscle soreness the following morning is making your day unpleasant since sitting, standing, and moving around on the job is somewhat painful.
3. Although you have been exercising daily for a month, little weight and fat loss seems to betaking place.
4.List other roadblocks that you are experiencing that seem to be reducing the effectiveness of your program and limiting your success.
Behavioral Change Strategy
1)You may be experiencing some of the emotional and physical effects of overtraining or exercising too often. To renew your interest:
1. Change aerobic activities every other day as a cross-training technique. If you arc jogging or using STEP daily, for example, substitute cycling, lap swimming, aerobic dance, or a sports activity two to three times weekly.
2. Change the time you exercise. Try early mornings, noon, or just before bedtime to see if time will improve your mood.
3. Apply the light-heavy concept and avoid two consecutive workouts of the same level of difficulty.
4. Add one or two fun workouts weekly, and exercise with a group of friends.
2)A number of factors may be causing the problem. You may be exercising untrained muscles; training much too hard; not consuming enough fluids before, during, and after your workout; or stretching improperly or not at all. Try some of these remedies for at least one week:
1. Hydrate 15 to 30 minutes before your workout by drinking three or four 8-ounce glasses of water.
2. Record the amount of water and other fluids you consume daily, making certain to drink at least eight glasses of water.
3. Alternate light- and heavy-workout days.
4. Warm up for a longer period of time than you normally do, then stretch carefully for at least 10 minutes.
5. At the end of your workout, cool clown properly, and end with a mild 5-minute stretching session.
3)To lose body fat and weight, you need to change your exercise emphasis and reduce your caloric intake. Don't give up. Be certain you:
1. Monitor both your exercise sessions and your food intake by keeping accurate records of total exercise volume and the daily calories consumed.
2. Increase the duration of your workout and exercise every day. If you are walking, try to walk continuously for at least one hour. Reduce the intensity of your workout and continue exercising longer each workout.
3. Schedule your workout about two hours before mealtime or two hours after your evening meal to help control hunger and the temptation to overeat or snack.
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