Handleiding Schwinn 102 Upright Bike (pagina 27 van 29) (Engels)

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GUIDELINES

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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