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Winnipeg Free Press - PRINT EDITION
Exercise? Love to, but...
Try talking yourself into doing some exercise instead of talking yourself out of it
YOU concoct them every day and they hold you back, preventing you from achieving your optimal health.
They are exercise excuses -- the things you use to convince yourself exercising today is not a good idea.
Retired teacher Norma Smoole, 71, exercises on her treadmill at home. (CHRIS SCHWARZ / POSTMEDIA NEWS)
We've all been there.
Anxious about how you're going to get through the upcoming holidays without sabotaging your weight, body shape and fitness levels?
Rather than worry, why not start exercising today?
First, arm yourself with the following strategies to conquer your excuses:
EXCUSE: I'm too fat.
TRANSLATION: You haven't exercised in a long time and feel self-conscious about going to the gym where you are insecure about your weight and abilities.
REALITY/REMEDY: Remember the gym is a big place and people who go there tend to focus on themselves rather than on what other patrons are doing, let alone what they look like. Also keep in mind you're not alone; there are many others in the facility just like you -- beginners who are there to get in shape. Go to the gym and you'll find an atmosphere of support. If you have to, give yourself a self-confidence boost by practising on a treadmill or elliptical machine (yours or a friend's) before you head to the gym for the first time. You can also try some abdominal exercises at home before you do them on the gym floor.
EXCUSE: I don't have the time to exercise.
TRANSLATION: You don't want to make the time to exercise. Or you're misinformed about how much time you truly need to fit in a good workout.
REALITY/REMEDY: It may be true that you are very busy, but if you have time to watch TV, surf the Internet or sit down at a coffee shop for a latte, you have room in your day to exercise.
What you may not realize is that pounding away for an hour on a treadmill isn't always the most efficient path to fitness. Instead, try interval training -- doing short bursts of intense activity followed by a period of moving at a slow, steady pace until your heart rate recovers. Once that happens, start the cycle again. Studies show that even half-an-hour of interval training on a treadmill or elliptical can be more efficient at promoting fat-loss than a long, slow, steady bout of cardio that's three times as long.
EXCUSE: I can't do weights; I'll gain weight and get bulky.
TRANSLATION: This one is usually a woman's excuse for avoiding weight training. Again, another case of misinformation.
REALITY/REMEDY: If you're a woman, there is little chance you produce enough male hormones to pump up your muscles so much that they reach hulk-like proportions. Rather, weight training and resistance exercise builds muscle, which increases resting metabolism. (This actually makes it easier for you to slim down, since a higher resting metabolism means you burn more calories while sitting still). As well, all weight-bearing activity increases bone density and prevents osteoporosis. Before you start a weight-training program, make sure you get some pointers from a qualified personal trainer who can show you the right techniques to help you prevent injuries.
EXCUSE: I can't work out at home because my living room isn't big enough.
TRANSLATION: You think you need big pieces of equipment to get a good home workout. Or you think you don't have the space required to do floor exercises.
REALITY/REMEDY: You don't require fancy exercise machinery to work out at home. Instead, try walking or running on the spot while swinging your arms. Doing so will raise your heart rate enough to help you get a decent cardio workout right at home. You can also do strength-training moves at home that require little to no floor space. (Think standing pushups against a wall or squats). Want to do some abdominal exercises on the floor but don't have an exercise mat? So what? Lay down a couple of towels and you're ready to go.
EXCUSE: Exercise bores me.
TRANSLATION: You see exercise as a chore and have never done anything to make it more palatable.
REALITY/REMEDY: I admit that the sound of my own feet pounding away on a treadmill drives me crazy and makes me feel like my exercise session will never end. That's why the home treadmill I use faces a window with open blinds so I can have a view of the world outside. Exercising in front of the television helps, as does listening to my favourite music. (The faster the tempo, the more motivating it is.) As for getting bored with your routine, the key is not to have a set routine. Instead, mix it up, doing a different workout every session.
Follow Shamona on Twitter: @ShamonaHarnett
Have an interesting story you'd like Shamona to write about? Contact her at shamona.harnett@freepress.mb.ca
Republished from the Winnipeg Free Press print edition November 28, 2011 D1
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