Make Exercise A Habit - Schwinn Evolution Owner's Manual

But even with all this evidence, only 22 percent of Americans engage in
exercise for 20 minutes a day. And even among individuals who begin
exercise programs, the dropout rate is about 50 percent. So if the Surgeon
General's findings are not convincing evidence enough to keep most us
exercising on a consistent basis, what is?
Scientists are finding that the process of beginning, increasing and
ultimately sticking to an exercise program is a combination of two elements:
finding the right incentives and building a habit. And, as we will see, these
two motivational factors are connected, but distinct.
Focusing on the positive is one of the best incentives to exercise. Avoid
looking at exercise as a way to fix something that's wrong with your body.
Instead, focus on your successes. Pat yourself on the back each time you've
made it though a workout. Thrive on the energy that exercising gives you.
Reward yourself with a dinner out, after you have reached a certain weight
loss goal, or buy yourself a new workout outfit. With these rewards, you'll
go back for more, and your body will show results.
Don't view exercise as punishment. Don't look at exercise as something that
has to be tackled because you are out of shape. Think of exercise as an
investment in your health, your physical looks and your mental outlook. As you
run, walk or lift weights, concentrate on the positive energy being generated
within your body and the renewed sense of life and wellness you feel.
The basics of any fitness program are planning and setting goals. Goal setting
and formulating a plan are the most clear ways of establishing a consistent
program of exercise; they are also a powerful form of direction and
motivation. Take some time to think about what will help you begin your
exercise program. Write these down in your daily planner or diary. Goals
provide a sense of purpose and incentive that can drive you to your intended
destination. However, for goals to be effective they need to be realistic.
Motivation will be strengthened only if it's possible to reach your objectives.
Consider this: Your mind and body will respond better to exercise if you
start with 20-minute sessions, three times a week, rather than an hour session
four times per week. Once the sessions become a routine, aim for 30 minutes,
then increase from there.
The most important thing in any exercise program is to do your best to
keep progressing, backsliding as little as possible and getting back on the horse
just as fast as possible if you fall off. Try to anticipate lapses: If a crazy workday
looms, get up early and squeeze in a short ride on a stationary bicycle so that
you've achieved something even if it isn't your regular workout routine. When
on a business trip, stay in a hotel that has an onsite workout facility.
Exercise is one of life's joys. It energizes – giving you a sense of well-being
and accomplishment and keeps you healthy and fit. There is great pleasure in
being able to set goals, accept challenges, and push yourself to a better
lifestyle of health and fitness. No matter what your reason for exercising –
to lose weight, to get fit, or to feel better –- motivating yourself to exercise
on a regular basis requires changing your behavior.

Make Exercise A Habit

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.
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