Banish Exercise Boredom Article

Banish Exercise Boredom

By Kelli Calabrese MS, CSCS, ACE

It's 6 a.m. and you want to exercise, but your face feels like it's permanently planted to the pillow. A little motivation helps battle boredom and will get you out of bed, even when the sheep beckon you to stay.

Even the most dedicated exercisers occasionally get bored with their routine. Waning motivation, cutting workouts short and not having your old enthusiasm are all signs of a stale exercise regimen.

So take a close look at your program and determine what's causing the exercise ennui. Working out alone can be an oasis of solitude on a busy day, but maybe you need some company. Exercise companions add a social element to any routine. Ask a friend to be your workout partner. You won’t skip a workout if someone is waiting on you. Plus, you might just give it that extra push when someone you know is watching.

Just about every sport or activity has a club, too. To find one, ask around at gyms or local community centers. Keeping up with the crowd also means you’ll be challenged to improve your skills. Ask about organized workouts and races offered by local track clubs, as well as group rides hosted by cycling clubs.

Many exercisers workout simply to stay in shape, but setting a goal, such as finishing a 10K race or completing a rough-water swim, will give your daily workouts more meaning.

Try some of the new "toys." Small exercise gadgets aren't necessary, but they can make your workouts more fun and challenging. Heart-rate monitors, pedometers and safety equipment are just a few items to consider. Find out which new training gadgets are available for your favorite activity.

Sometimes you do need time off. In that case, cut back on your usual routine, and substitute other activities. You might even find one that you enjoy more than your old favorites! You can substitute your formal routine with yard work, cleaning out the garage or helping a friend move. All of these add up to calories burned and help your routine grow even stronger.

And remember that even the most dedicated exercisers have slumps in motivation. It’s been said that the average endurance athlete starts and stops a fitness program 13 times before getting hooked.

The initial phase of breaking into a fitness lifestyle are often filled with frustration, discouragement, aches, and pains. Most people claim the best part of their workout is when it’s over! The results feel good, but the joy of the process somehow gets lost in the shuffle. We don’t love what we are doing and it’s natural to stop doing what we don’t love.

There is no magic required for staying motivated and excited for your workouts on a daily basis. Look to the bigger picture of your health and an energetic body. Simple awareness of the blood pumping through your vessels can motivate you to continue and feel good about the process itself.

To increase your pleasure, consider the following:

Create the time. Many of us feel we don’t have enough time to workout. Give yourself one hour a day to do some kind of exercise, more if you have it. Taking the time to workout will give you more energy and better focus in other aspects of your life, including work and family.
Become affiliated. Join a group with similar interests. You’ll encourage each other to show up and complete workouts.
Compete in an event or join a fund raiser. It will not only foster improvement and a sense of accomplishment, but also offer rewards for motivation such as medals, ribbons, certificates, prizes and helping out a bigger cause.
Vary your routine. Pleasure increases when you change your routine and environment. Seek opportunities to alter where and how you train. This will boost excitement, enthusiasm and joy.
Be less rigid. If you feel forced to exercise, you’ll be miserable. Go with the flow. Sometimes it’s better to just take off a day or two when you're feeling burned out.
Cross train. If you run, for instance, ride a bike or swim once a week to balance the system and give certain muscle groups a rest.
Add variety to your program. The cross-training concept is one that works on many levels and can help you break through boredom. Ideally, any exercise program includes elements of cardiovascular exercise, weight training and flexibility. Try a boxing workout or running intervals on the track.
Set goals. Goals are natural motivators, especially those that bring pleasure. For example, schedule your next event or competition in a beautiful location and combine it with a family vacation.
Be patient. Give yourself the chance to gradually develop as an athlete.
Keep perspective. Lighten up when you begin to take yourself too seriously. Your purpose is to have fun and enjoy the process. Otherwise, it becomes a burden.

So, if you're ready to get rid of your exercise boredom, toss out the excuses and reset some goals. Setting goals will encourage you to develop new skills and strategies to improve and focus attention on the task you want to accomplish.

True failure only happens when you’re unwilling to take the risks to grow and improve. You never want to look back with regret and wish you had taken the risk to go all out and find how good you can be!

Try these affirmations when the going gets tough.

Failures are lessons from which I learn and forge ahead
Success doesn’t guarantee happiness; failure need not be misery
Performance is a roller coaster
Stop, look, and learn
Adversity leads to inner strength. I am better because of it
I act instead of reacting; I learn from failure

Setbacks are my teachers, they help me to go beyond my limits
Finally, use the tool of visualization to guide you to success.
Remember to keep perspective whenever you face boredom, any kind of setback or failure. You’ve realized tremendous physiological benefits from your workouts. Not only are a few failures and setbacks inaccurate indications of your abilities, they may very well be the key to your greatest breakthroughs and success. Today’s failure won’t matter in 10 years, but failing to go forward might.