Making Your Workouts Fun

Posted on June 13th, 2006 by gary
Posted in Exercise, Fitness, Spring Shape Up 2006

Every individual has their own sense of fitness satisfaction. For some it may be the pleasure of getting to a new place on a climbing wall, for others it may be a quiet early neighborhood run, for others the feeling of sore muscles. Satisfactions are as variable as our personalities. Satisfactions can also change over time due to priorities or circumstances. And once we experience satisfaction in one area, we most likely will want to pursue another. A satisfying fitness program is one that challenges you physically, improves the quality of your life and strengthens you emotionally.

To choose the correct workout for you, you first must identify the specific factors that influence your own sense of fitness satisfaction. This will help you create an exercise program that is productive and enjoyable for you. You have to list your priorities- what you want out of your workouts. Some most common include:

Physical changes- The most satisfying outcome of a fitness routine is a visible effect on your body that others can notice. Weight loss or muscle tone improvements are usually seen within six to twelve weeks of starting an exercise program. The most dramatic change is seen early in your program. As time goes on and you become fitter, changes are seen in smaller increments.
Improved speed, endurance or stamina- Improving your personal records for race times and distance can create great satisfaction. Keeping a workout journal can help you track your progress. Track time, distance and heart rate. You do not have to be a competitive athlete to get pleasure from performance. You only have to keep challenging yourself.
Health Improvements- The health benefits of exercise can be outstanding especially if your family has a history of heart disease, cancer, diabetes, or other conditions. Set measurable objectives. Your objective can be to lower your blood pressure.
Improved Mental or Emotional State- Regular exercise can improve your mood and reduce anxiety and depression. A Duke Medical Center study of 156 men and women found that a program of regular aerobic exercise was just as effective as medication in reducing symptoms of depression. Fitness can provide all sorts of spiritual and emotional benefits. Being comfortable with your body can lead to peace of mind. Working out with a friend or spouse can strengthen your relationship. Exercise provides a positive example for your children.

The results sound great but for many, daily exercise does not sound like fun. It is important to know the benefits you are after and identify the moments of pleasure you get in return for your hard work. This can make exercise feel more worthwhile. The more satisfaction you get, the more likely you will keep with your routine. Along with satisfaction there are other influences such as convenience, self-efficacy and social support.

For many lack of time is the most offered excuse for not working out. To help you find time, figure out how your 24 hour day is spent. Break down each hour to show how it is spent on a chart. Then develop a second chart showing how you can make some changes to fit in exercise. Make some choices to give up some current behaviors such as television to make room for exercise in your daily routine.

Your belief in what you can do is very important. The more confident you are able to complete a routine, the more likely you will. Your belief plays a big role in how effective you are and in how satisfied you will be in your process. Self-efficacy determines the choices we make, the goals we set, the efforts we make, how long we persist and how we feel about what we have accomplished.

A study done by researchers at the University of Illinois, 46 female college students were divided into two groups and given fitness tests. Regardless of performance, one group was told they placed in the top 20th percentile for fitness, the other were told they fell in the bottom 2oth percentile. Several days later, they were reminded of their performance and asked to exercise again. The women who believed they performed well reported being more positive well-being after the workout than those who were told they had performed poorly. This suggests your attitude about your fitness and ability effects how you feel about the results of your workout. If you lack confidence- consider a trainer who will help you adjust your attitude or join a support group fitness class. Tracking your workouts will also show you evidence of your progress and improvements.

Social support can also make a tremendous difference on your satisfaction with your program. In a 2003 survey of 363 college students conducted at Arizona State University, students with the most social support exercised more than those without support. If you do not have a lot of support at home, consider partnering with an exercise buddy. A buddy can make you as committed to the exercise as to the friendship.

It is important before you begin to write down your goals. Start with generous large goals, and then narrow your focus to figure out how you will measure them. Satisfaction comes with achievement. Achievement is possible if goals are set and you have decided which aspects of your fitness program are the most important to you.

Aside from time constraints, some common problems are boredom and frustration. At the beginning of any program, health benefits and physical changes may be enough to motivate you to keep on going. But when results slow or you get bored, you are more likely to quit. Switching your routine can help. Variety can also help ward off frustrating exercise plateaus. The first few months of any new fitness program can produce great results. But as your body adjusts to the training, you have to keep working harder for improvements to continue. Make sure your goals are not too ambitious for your current lifestyle or fitness level.

Every fitness plan can be satisfying, enjoyable and produce results if it includes the following: