Like many others, I’ll spend the next few weeks implementing plans designed to accomplish my 2014 goals.
These changes will certainly shake up the way each day unfolds, and I definitely anticipate running into a few obstacles along the way.
This week, I’ll present a few strategies for overcoming a common barrier that could otherwise derail fitness goals. Plus, I’ll present an exercise that’s perfect for adding a little spice to your new routine.
Behavior modification - in the context of exercise - can be a really tricky business. For those looking to exercise more, it’s important to expect problems to arise. The key is to have a strategy ready for deployment, a plan for effective steps you will take when the inevitable barrier crops up.
For those fairly new to fitness, one of the tallest barriers is anxiety. Fitness anxiety is a very real issue that isn’t talked about enough; it makes it tougher to begin and also tougher to persevere.
In many cases, this anxiety is related to social factors. People are afraid that others will judge them based on their lack of fitness knowledge, poor fitness level or a combination of the two. It’s a scary self-doubt that can prevent people from achieving their goals, so let’s talk about a few strategies for coping with anxiety if and when it occurs.
My first piece of advice is to find a fitness professional to help you get started. Most people who select a career in the fitness industry do so because they enjoy helping others. Let them. They can help you initiate a program that’s appropriate and safe based on your health history and current situation.
Another way to respond to fitness anxiety is to recruit reinforcements. Any behavior change (especially exercise) is easier when you’ve got a friend who is going through the experience right alongside you. You’ll have an extra measure of accountability to make every workout, and you’ll feed off each other’s successes in a positive way.
Make buddy training more fun by selecting exercises that don’t involve much equipment. This will let you and your workout partner experience the fun of doing the same movements at the same time.
A partner also makes it easier to use a machine, because you don’t have to approach a stranger using the machine you want to use and ask permission to “work in” during his rest breaks; you just take turns with your pal.
This week’s exercise is a good one for partner training. The Push to Lunge can really add a dimension to your program that will have you and your buddy sweating off the pounds.
Get into a pushup position with your arms fully extended. You should be on your hands and toes with the back straight.
Lower your upper body as you normally would for a pushup. As your chest reaches an inch or two from the floor, press yourself back up by extending the arms.
Just as you reach full arm extension, quickly bring the right leg forward into a lunge position underneath your chest.
Raise your torso and lift your hands off the floor so you are balanced on the right foot and the left toe.
Put your hands back on the floor in the pushup position and allow your right leg to return to the original position.
Repeat this entire process, but bring the left leg forward this time.
Continue alternating legs for 12 repetitions.
The Push to Lunge will add a cardiovascular element to your pushups that might surprise you. It’s a cool way to exercise with a friend and to keep your heart rate pumping during strength training. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle, Pages 25 on 01/06/2014