Approach a new exercise program like a new lover
Nine times out of 10 what happened was that you simply tried to do too much too soon. It’s like dating. You meet someone you like and you want him to like you back, so you call him five times a day and leave witty messages on his answering machine. You buy them cute gifts and cards to let them know how much you care. However, how does your new lover appreciate all this affection? They turn and run. The over-the-top approach is a surefire way to drive that once-interested suitor into performing a disappearing act.
It’s much better to play it slow a bit, give them a little taste of how nice things can be, rather than the whole banquet. It is always advisable to stop a little shy, “leave them wanting more”. Why does the roller coaster last exactly three minutes? Because studies found that after a four-minute ride, people were like, “Wow, that was fun,” but after a three-minute ride, they were like, “Wow! Let’s ride it again!”
Six Little Minutes: All It Takes
When you first start exercising, give your body a sample of activity, rather than a full meal. When I first decided to “get in shape,” I rode the bike at the gym for the grand total of six minutes. I hear you laugh, “Six minutes? What good would that do?” All of that is what I would do and here’s why:
At 28, suddenly deciding to “get fit” came as quite a shock to my body and mind. Six minutes was all my legs could take without giving up, so that’s where I started. You can start at four minutes or at 10, it doesn’t matter. Even six minutes wasn’t easy for me, but I kept at it, and after a week or so my legs were feeling stronger, I was breathing deeper, and the 6 minute ride was warming me up for my short weight lifting routine (such as they had said it would be, imagine that). It felt good. I was beginning to enjoy the process. Notice I said after a week or so, which means it took three or more rides before I really started to enjoy it.
Don’t expect to change your daily habits without some initial resistance, no matter how motivated you are. The instinctive response of the brain is: “That was good, now let’s go back to the sofa.” A progressive plan helps you avoid that kind of thinking.
I quickly found that I wanted more of that energized feeling, so after a few wrinkles over six minutes, I was ready to add more time. I decided to pedal for 10 minutes, knowing I could go down to six if it was too much. I felt great and for a month or more I happily rode for 10 minutes. What are 10 minutes of your day? It’s no big deal. Anyone can give 10 minutes to increase their health and well-being.
Slowly increase time or intensity
Over the next few weeks my bike riding time increased to 12 minutes, then 15, then 20. I was going to the gym three days a week and riding my bike before every workout. It had become a new habit and I was really looking forward to the training days. You want to get that feeling of craving for activity, like the way you can’t wait to see your new boyfriend, but don’t get so scheduled at first that you can’t keep up (like every day, hah that never works), Or it becomes a chore. A chore is something you try to get out of, while a fun activity is something you can’t wait to do again. Make your exercise routine fun and make that new boyfriend crazy to see you again. Always leave them wanting a little more.
You’ll know when you’re ready to increase your exercise intensity or time. You’ll notice that you can keep pedaling forever, it feels effortless and that’s when you can add a few more minutes to your next ride. If you add more minutes, but it’s more effort than you realized, go back down.
It is your program. Design it to suit you and it will be the best exercise program you have ever had. Then you’ll hear yourself saying, “I love my workout routine.” It really happened to me.
