13 Solutions to Exercise Excuses
January 12, 2010
Some people like working out, but let’s face it even the most energetic people occasionally feel like skipping a workout. Are you familiar to any of these common excuses? Here are some decent excuses – but I have better solutions!
Most common excuses for missing a fitness workout:
* 1. Lack of energy – “I don’t have enough energy to work out.” It’s time to take a good look at your sleeping, dietary consumption, and workout habits. You need at least seven to eight hours of sleep at night. You must have quality calories from nutritious foods and beverages. Check your workout frequency and intensity – overtraining symptoms include lethargy, sore muscles, and lack of results. Remember – exercise has been shown to increase energy levels and leave people feeling better about themselves and more energized.
* 2. Clueless – “I don’t know what workout I should do.” Yes, this industry has plenty of controversial info, but not to worry there are plenty of qualified trainers. You can also search through the internet find information or even an “Online Fitness Coach” so you can have safe and effective workouts created for you (this is more budget-friendly than in person with a trainer). Other options are to select a fitness magazine, ask a friend who workouts regularly for workout tips, or begin with group exercise classes.
* 3. It is painful. “I hurt when working out.” Working out should never hurt. There’s a difference between working your muscles and hurting your body. If you have a lot of joint issues, you can look at alternative types of workouts like yoga, walking, pilates, or swimming, which are relatively gentle on the body. You should not discontinue exercising altogether, but do lower intensity training to maintain fitness. You may also want to refer back to excuse #2 – find qualified help to make sure you are not doing something to cause injury.
* 4. Too challenging. “Working out is too hard.” Fitness workouts don’t have to be hard. Find something you enjoy doing because that will be a form of exercise you will continue. Not sure what you like? Try a variety – classes, weights, yoga, pilates, bootcamp, etc - it’s all about building a little confidence and realizing that workouts can be FUN and rewarding.
* 5. Limited time. “I’m too busy to workout.” HA! You can find at least 30 minutes to work out during your day. Even if it is three ten minute walking sessions – you can still count it as 30 minutes. If your schedule is filled with important meetings, chores, appointments breaking up your workouts is an easy solution. There are also plenty of effective and efficient workout routines you can squeeze into your schedule in the morning or at lunch. You can also try online workouts that you can do at home or the gym.
* 6. Geographically undesirable. “The gym is too far away for my workouts.” Even if you can’t get to the gym to workout every day, you can still get in great shape by working out at home. Buy a set of dumbbells and resistance bands. Stability balls are another great piece of exercise equipment. Home cardio workout only requires a good pair of running shoes, a jump rope, or even bike. Again – there are lots of online “at home” fitness programs you can become a part member of for little or no cost.
* 7. Commitment-Phobe. “I can’t make the commitment to stick to a workout routine.” Looking at exercise in the long term can be overwhelming. Start with small goals, such as including some type activity five of the seven days of the week. Be more active each day by taking the stairs and walking around more. Decide you’ll get up 10 minutes early to walk or lift weights. Over time, you can increase your workout time and try new programs. For now, concentrate on weekly goals – you may want to make yourself accountable to a fitness coach or even a friend.
* 8. Buddy System. “I don’t have anyone to workout with.” Many people use the excuse of a lack of a partner for not going to the gym, or use the excuse when their training partner misses, they skip too. Do not let other people choose your destiny with your progress. The gym should be for you, so do not let others create obstacles or deter you from your goals. Be sure you have reliable source, such as someone with similar goals or someone who will be there for you such as a fitness trainer.
* 9. Lack of motivation. “I can’t seem to stay motivated to continue working out.” If you’re tired, stressed or bored with your workouts, it’s hard to keep going. To combat that, change your workout routine every 4 to 6 weeks by trying something new, changing your workout intensity or altering your exercuse duration. Keep those short-term goals in mind. Focus on the end result knowing that each day you are getting one step closer to achieving your fitness goals.
* 10. Have to work late. “I have work meetings at night or deadlines that keep me late.” If you are consistently working late, then get up early and grab a workout BEFORE work. This is a great way to combat evening excuses. If early morning is challenging, refer back to #1 – and remember sleep is key.
* 12. Weather not permitting. “It is too hot, too cold, too snowy, too wet, too something.” Really? Mother nature may challenge you sometimes, but if you continue to go back to your goals, and really focus on them, this should be a minor challenge. If outside is too rigorous to get to a gym – there is a home work out you can do – check out an online routine, FitTV programs different exercises, or take the day to select five to seven active stretches, then get back to your training the next day.
* 11. Wrong people, Right gym. “My Ex works out at the same gym.” A bad break up can be good motivation to workout harder and let that someone see what they’re missing out on. Your other options are to continue to focus on you and ignore the other person, change your workout times, or change your gym – remember sometimes a fresh start can be invigorating.
* 13. No clothes. “I don’t have any clothes to wear for workout.” This is truly my favorite issue. Granted you’re exercising for your health, not to walk the runway, but did you know when you feel good in the clothes you are wearing, it can actually boost your workout? You don’t have to spend a fortune to look great in your workout gear. You can actually see the muscles you are concentrating if you have properly fitted clothing. There are plenty of places to shop online for fitness wear that are budget-friendly, flattering, and fashionable.
Bottom line on missing workouts - there really is no “good excuse” – because it is just that, an excuse to justify you missing a day of increasing your health. Do you really want to deprive yourself of a day of self-improvement?
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