Have you ever started a new exercise plan only to stop after a month? Have you ever been disillusioned by the scale after a few months on your fitness journey? Have you ever felt so completely overwhelmed by the types of exercise or equipment that you had no idea where to even begin?
Honestly, we have all been there. Even those of us who were high school athletes or are regular gym rats now. Most of us have found a plan, gotten all hyped up about it, gone gung-ho out of the gate… and then sputtered to a halt. Especially at the start of the year.
Speaking as a personal trainer, we are trained to sell new members and clients on package deals and big promises. Part of our job description is to either find the latest and greatest craze and sell the bejesus out of it, or to endear ourselves to you with our own amazing creations. And that doesn’t count stunning you with our own physiques.
And here is why that never works: you are being sold false claims. Physique is largely genetically determined. Yes, you can change your body composition with the right balance of macros and exercise. Yes, you can lose weight by created a daily caloric deficit. The latest craze is either a recycling of something else (interval training has been around for decades, for example) or isn’t scientifically sound.
So you jump in head first and it is only a matter of time before the plan you were so excited about reveals itself to be unsustainable for one reason or another. But you can combat this. Because if you look, there are regular gym goers and exercisers.
And if you look at those “regulars” you’ll actually find the secret. Just like the tortoise and the hare, slow and steady wins the race. Those people who regularly move their bodies didn’t get where they are by going whole hog and then trying to maintain that level. They started out slowly and progressively. And they built their way up to where they are now.
My best recommendation for new exercisers, whether you are brand new to moving your body on the regular, you are looking to expand your repertoire with something different, or you are coming off an extended break from movement is to start off slowly.
I know that is not what you want to hear. You want ALL the results. Yesterday. But ask yourself this: do you want to be a March statistic or would you rather be still proudly moving with the regulars? I thought so.
Take that shiny new fitness plan and really break it down. How many days per week are you being asked to exercise? How long are these sessions? How hard? What type of activities are you engaged in? How is your body going to be moving?
Here is my first rule of thumb: Start off with about half of what you want to do. If five days per week of exercise is your goal, start off with two or three for a few weeks. Really focus on the habit of getting the workouts done, then add a day. Lather, rinse, repeat.
If you want to be marking hour long sessions, start off with a half hour. A half hour several times per week is enough to meet the basic recommendations for health improvements. There is no reason to think that anything under X number of minutes doesn’t count. Moving your body always counts.
If this fitness plan of yours involves very intense exercise (take your heart rate to check that), then scale back a bit. Take lower intensity variations and add in longer breaks. Gradually and slowly scale up as your fitness level comes up. Especially with intense exercise, this will help ward off injuries.
And that brings me to my second rule of thumb: Make sure at least part of your plan reflects movement that you find enjoyable. If you have a couch to 5K program but you hate running, how long do you honestly think you are going to tolerate it? Long term enjoyment is a huge factor in the ability to make exercise a sustainable habit.
If you have any injuries or limitations, make sure you are checking those with the types of exercise. Many, if not most, things can be modified, but again, pay attention because getting hurt is not going to endear exercise to you.
Tune in to how your body is moving. And I don’t mean counting the miles. I mean really feel your body as you jog. Breathe into stretches or yoga asanas. Connect with the muscles doing to work during strength training exercises. Understanding how your body feels as it moves is another huge influence in creating a sustainable habit.
Those regular exercisers all love how exercise makes them feel. Physically and mentally. And as much as you may hate to hear about it, it’s those positive associations that will keep you exercising.
Until next time, be well friends!
