Exercise T.A.O.
November 24, 2009
Health and wellness requires a certain commitment to the body. Exercising on a regular basis is a large part of the wellness curriculum. In the last sixteen years of my fitness career, I have discovered the two most successful strategies that can help a person in their exercise program. Accountability and consistency are the main factors. When a person is held accountable to an expert or even a friend, the health benefits are not only significantly higher, but also longer lasting. Interestingly, it can work for an individual on any fitness level, whether the person is an elite athlete or just beginning a fitness routine.
Finding a work out buddy can be a great way to improve a formally dull training routine. Recently, I decided to do something I have never done before, work out with someone (and she wasn’t a trainer). I have found that with my busy schedule, like anything, if I don’t plan my appointments, the luxuries of working out can easily become overlooked.
My girlfriend and I decided to meet a few times a week at the gym. We are on a similar training level and time schedule so it works for us. The three main benefits I have enjoyed while training with my friend are accountability, motivation, and fun. First and foremost, training with her has made me accountable. It does not allow me to skip the work out, or “do it later” like I sometimes think will happen. Since we plan a time to meet, I know I need to finish the projects I am working on, and go to the gym during the allotted time. It has also made it easier on me to have a certain time rather than leaving it to a random “fit it in when I can”. Moreover, the workout it is no longer just for me, my partner is relying on me. Our training time has become like any other appointment of the day. Excuses are no longer an option.
Secondly my friend and I are great at sharing our motivation with each other. We are both hard workers but sometimes we could have too many other things on our minds, our bodies are sore, or we are just not completely there. By having a workout buddy, we can bring each other back to our main purpose of working out – reaching our fitness goals and challenging ourselves physically. It is nice to have, as well as give, the extra encouragement when needed. In addition, the motivation allows us to push each other a little harder than if we were on our own.
Lastly, our workouts are fun! We take turns leading the workout, which is a nice break from always planning the exercises. We have both been training for a long time, so we make it interesting by trying to remember those “forgotten but effective” exercises. When it is our turn to lead we try to pick two exercises that we wouldn’t regularly do for that body part. This challenges our thinking as well as our muscles.
I have really enjoyed having a workout buddy, and remember, this is coming from someone who always done it on her own. It has refreshed my workouts in ways I could not have done by myself. I have enjoyed the regularity, motivation, and fun has been brought back to my training.
Another option for accountability in your training program is Fitness by Phone Coaching. This is perfect for those who are busy with time restraints in their schedules, on a continually fluctuating schedule, or those who want educated feedback and progressions from an expert. I can now work with clients all across the country, not just the ones in my town.
According to research from Stanford University and Virginia Polytechnic, participants in a study had a 75-90% greater compliance rate on their own, with only a three minute phone call than those who had worked with personal trainers then continued on their own. In summary, the three minute phone call gave the client the accountability and responsibility to exercise and report their results to an expert. The client was independent and confident in creating and executing their own workouts. Many times with personal training, the client grows dependent on the trainer for motivation, programming, and progressing.
The Fitness by Phone system is set up with detailed Fitness Diaries to track progress. The client will learn how to use motivational monitors such as the Polar Heart Rate monitor and the Caltrac (a tool to track the amount of calories used during exercise and lifestyle.) The information and results generated from these tools allows me to advance the client forward, reaching their specified health and wellness goals.
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