Schwinn Airdyne Owner's Manual page 25

So ifthe Surgeon General's findings are not c onvincing evidence enough tokeep most us
exercising onaconsistent basis, what is?
Scientists are finding that the process ofbeginning, increasing and ultimately sticking toan
exercise program isacombination of t wo elements: finding the right incentives and b uilding a
habit. And, as we will s ee, these two motivational factors are connected, but distinct.
Focusing on the positive isone ofthe best incentives toexercise. Avoid looking atexercise
as away t ofixsomething that's wrong with your body. Instead, focus on your successes. Pat
yourself on the back each time y ou've made itthough aworkout. Thrive on the energy that ex-
ercising gives you. Reward yourself with adinner out, after you have reached acertain weight
loss g oal, orbuy y ourself anew workout outfit. With t hese rewards, you'll go back formore,
and y our body will s how r esults.
Don't view exercise as punishment. Don't look a texercise as something that h as t obe tackled
because you are out ofshape. Think ofexercise as aninvestment inyour health, your physical
looks and y our mental outlook. As you run, wall{ orlift w eights, concentrate on the positive
energy being generated within y our body and t he renewed sense oflife and w ellness you feel.
The b asics ofanyfitness program are planning and s etting goals. Goal setting and f ormu-
lating a plan a re the most clear ways ofestablishing aconsistent program ofexercise; they
are also a powerful form ofdirection and m otivation. Take s ome time t othink a bout what will
help y ou begin your exercise program. Write these d own inyour daily p lanner ordiary. Goals
provide asense ofpurpose and i ncentive that c an drive y ou toyour intended destination. How-
ever, forgoals tobe effective they n eed toberealistic. Motivation will b e strengthened only i f
it'spossible toreach your objectives.
Consider this: Your mind a nd body will r espond better toexercise ifyou start with 2g-minute
sessions, three t imes aweek, rather than an hour session four times per w eek. Once the ses-
sions become aroutine, aim for 3 0 minutes, then increase from there.
The m ost important thing i nany e xercise program istodo your best tokeep progressing,
backsliding as little as possible and getting back on the horse just as fast a s possible ifyou fall
off. Tryto anticipate lapses: Ifacrazy workday looms, get u p early a nd squeeze inashort ride
on astationary bicycle so that y ou've achieved something even i fitisn't your regular workout
routine. When on abusiness trip, s tay i nahotel that h as a nonsite workout facility.
Exercise isone oflife's j oys. Itenergizes - giving you asense ofwell-being and a ccomplish-
ment and keeps you healthy and f it.There isgreat pleasure inbeing able t oset g oals, accept
challenges, and push yourself toabetter lifestyle ofhealth and f itness. No matter what your
reason forexercising -tolose w eight, toget fit,ortofeel b etter-- motivating yourself toexer-
cise on aregular basis requires changing your behavior.
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Make Exercise ANabit
The key to a successful fitness program is getting your body to do what your mind knows it
should. Here are six mental strategies to help keep you focused on your fitness goals.
1. Clarify why you want to exercise. If you want to gain strength -is it to swim more laps, or to
tone-up your body. By understanding and detailing your goals, you will be better able to stay
motivated.
2. Vary your workout. To make your routine more enjoyable, vary it once in a while. Supplement
your indoor cycling with outdoor cycling and strength training. These activities make exercise
more interesting and increase your fitness level by making you utilize different muscle groups.
3. Focus on the positive. Avoid looking at your exercise program as a way to fix something
that's wrong with your body. Instead focus on your successes. Congratulate yourself after each
workout. Thrive on the energy that exercising gives you.
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