How to stick with exercise (even when it sucks)

thedreamhazer

Sometimes, working out really blows. Especially when you're just getting started.

I've been at this a while now and have come to the point where I truly do love training, but that doesn't mean that there aren't days where I just am NOT into it and feel like I'd rather kiss a komodo dragon than go to the gym.

This article is great for some perspective, some understanding of why working out can blow so hard in the beginning, and some tips on how to stick with it.

Patrick knows his stuff.

bwogilvie

Good advice! FYI, I didn't realize at first that Patrick is better known here on MFP as @SideSteel.

SideSteel

bwogilvie wrote: »

Good advice! FYI, I didn't realize at first that Patrick is better known here on MFP as @SideSteel.

hiya!

Thanks, I'm glad you enjoyed it

SideSteel

I should also add, if anyone has any questions about this, feel free to ask.

JenHuedy

That is a great article. I have never been an exercise lover. So I used the "bundling" technique where you pair something you like with something you don't (Freakonomics has a great podcast on this). I started with the least objectionable activity I could think of - walking on my treadmill. And paired it was my biggest guilty pleasure - watching TV. Now I'm one of those annoying people who lifts weights or runs (often both!) every day. I even get cranky and upset if I miss a workout - and I used to find every excuse in the book to avoid it.

And I still watch TV on the treadmill almost every night.

SideSteel

JenHuedy wrote: »

That is a great article. I have never been an exercise lover. So I used the "bundling" technique where you pair something you like with something you don't (Freakonomics has a great podcast on this). I started with the least objectionable activity I could think of - walking on my treadmill. And paired it was my biggest guilty pleasure - watching TV. Now I'm one of those annoying people who lifts weights or runs (often both!) every day. I even get cranky and upset if I miss a workout - and I used to find every excuse in the book to avoid it.

And I still watch TV on the treadmill almost every night.

That's a great method. It's also awesome that you're in a place where you train everyday now!

It sure sounds like the method you chose worked quite well for you.

SideSteel

Moving this up

fitzmonkey13

@JenHuedy You are SO right about bundling. I listen to audio books while I do my resistance/strength training. I find that getting lost in the story helps me do more reps. Music is great for me for cardio, but I prefer a good story if I have to do crunches. I try to save new books that I've been anticipating for my workouts and it makes me a bit excited to get downstairs to the workout room to find out what happens next.

I have also used bundling to help me with other good habits. I took up crochet so that I can keep my hands busy when I watch TV or a movie. Makes it a LOT harder to snack mindlessly because my hands are busy and I don't want to get my yarn dirty.

SideSteel

fitzmonkey13 wrote: »

@JenHuedy You are SO right about bundling. I listen to audio books while I do my resistance/strength training. I find that getting lost in the story helps me do more reps. Music is great for me for cardio, but I prefer a good story if I have to do crunches. I try to save new books that I've been anticipating for my workouts and it makes me a bit excited to get downstairs to the workout room to find out what happens next.

I have also used bundling to help me with other good habits. I took up crochet so that I can keep my hands busy when I watch TV or a movie. Makes it a LOT harder to snack mindlessly because my hands are busy and I don't want to get my yarn dirty.

Great stuff

annacole94

I don't naturally like exercise. I have always preferred reading a book to getting out and doing stuff. The easiest way for me to get exercise is to bike to work. I have to come to work. And then I have to go home. It takes time, no matter how I travel. Biking takes only a bit longer than driving and about the same time as busing. It works for me because I'm fairly close (about 4 km), so I get that if you work super far from where you live, this option isn't there for you. That said, making it a habit, having it save me money, and having it be fairly pleasant all have contributed to an exercise habit I actually stick to.

SideSteel

annacole94 wrote: »

I don't naturally like exercise. I have always preferred reading a book to getting out and doing stuff. The easiest way for me to get exercise is to bike to work. I have to come to work. And then I have to go home. It takes time, no matter how I travel. Biking takes only a bit longer than driving and about the same time as busing. It works for me because I'm fairly close (about 4 km), so I get that if you work super far from where you live, this option isn't there for you. That said, making it a habit, having it save me money, and having it be fairly pleasant all have contributed to an exercise habit I actually stick to.

I like the idea of biking to and from work -- seems like it makes this a requirement in a sense, once you get into the habit of it.

annacole94

That's exactly it - it takes the choice out of it for me. I do make alternate choices if the weather is terrible, but for most days, my default is now exercise. Which is the opposite of having to CHOOSE to go to the gym. I have a terrible track record of doing things for a few months, and then quitting (see: kettlebells in my basement).

DamieBird

JenHuedy wrote: »

That is a great article. I have never been an exercise lover. So I used the "bundling" technique where you pair something you like with something you don't (Freakonomics has a great podcast on this). I started with the least objectionable activity I could think of - walking on my treadmill. And paired it was my biggest guilty pleasure - watching TV. Now I'm one of those annoying people who lifts weights or runs (often both!) every day. I even get cranky and upset if I miss a workout - and I used to find every excuse in the book to avoid it.

And I still watch TV on the treadmill almost every night.

LOVE that Podcast! In fact, my bundling technique IS podcasts, lol. I catch up NPR, Freakonomics, Radiolab, or Tell Me Something I Don't Know on the treadmill. It keeps my mind off the miles and I up the speed or incline every time they take a sponsor break or transition.

I have a heard time with music playlists, because every time I think that I made the perfect one, I will just not be in the mood for a song when it comes on, so I forward, and the forward the next, and then I'm fiddling with the phone, trying to find one that I DO want to hear, and I lose all momentum.

SideSteel

DamieBird wrote: »

JenHuedy wrote: »

That is a great article. I have never been an exercise lover. So I used the "bundling" technique where you pair something you like with something you don't (Freakonomics has a great podcast on this). I started with the least objectionable activity I could think of - walking on my treadmill. And paired it was my biggest guilty pleasure - watching TV. Now I'm one of those annoying people who lifts weights or runs (often both!) every day. I even get cranky and upset if I miss a workout - and I used to find every excuse in the book to avoid it.

And I still watch TV on the treadmill almost every night.

LOVE that Podcast! In fact, my bundling technique IS podcasts, lol. I catch up NPR, Freakonomics, Radiolab, or Tell Me Something I Don't Know on the treadmill. It keeps my mind off the miles and I up the speed or incline every time they take a sponsor break or transition.

I have a heard time with music playlists, because every time I think that I made the perfect one, I will just not be in the mood for a song when it comes on, so I forward, and the forward the next, and then I'm fiddling with the phone, trying to find one that I DO want to hear, and I lose all momentum.

You should check out Shredded by Science Radio.

SezxyStef

JenHuedy wrote: »

That is a great article. I have never been an exercise lover. So I used the "bundling" technique where you pair something you like with something you don't (Freakonomics has a great podcast on this). I started with the least objectionable activity I could think of - walking on my treadmill. And paired it was my biggest guilty pleasure - watching TV. Now I'm one of those annoying people who lifts weights or runs (often both!) every day. I even get cranky and upset if I miss a workout - and I used to find every excuse in the book to avoid it.

And I still watch TV on the treadmill almost every night.

me too...I swore I would never have a dreadmill...but I do and I love getting on it and watching tv or netflix. I watched part of deliver us from evil last night on my tablet...netflix...*sighs* love it.

my outside walks are paired with conversations with my husband (he even commented we have some of our most productive talks while walking)

my weights are with music...but I like that exercise...so it's all good.

2wise4u

JenHuedy wrote: »

That is a great article. I have never been an exercise lover. So I used the "bundling" technique where you pair something you like with something you don't (Freakonomics has a great podcast on this). I started with the least objectionable activity I could think of - walking on my treadmill. And paired it was my biggest guilty pleasure - watching TV. Now I'm one of those annoying people who lifts weights or runs (often both!) every day. I even get cranky and upset if I miss a workout - and I used to find every excuse in the book to avoid it.

And I still watch TV on the treadmill almost every night.

This is me too. I watch tv, catch up on the news or read an ebook. Anything to keep my mind off of the treadmill or elliptical machine and before I know it, the workout is over and I'm thankful I survived it. lol

crooked_left_hook

I like the points about consistency and slowly progressing. I've tried several different things but I always come back to running. It's the thing I "see" myself doing when I imagine an elite athlete version of myself, but I've always struggled to make progress. This time I dialed back the speed (my pet turtle probably runs faster than me) and I take a lot more time to adjust at a distance before adding more. That and a good strengthening routine from my PT seem to have been the keys to unlocking success. Now I get a little cranky on my rest days because I crave the feeling I get after a run.

I would also add that people need to get comfortable with being uncomfortable. Modern humans fight discomfort and will do anything to avoid it, but that puts them at a disadvantage because discomfort is a natural part of change. I'm not talking about ingnoring screaming pain that keeps you awake at night, but some sore joints, achy shoulders, social awkwardness, and slightly bruised egos are part of the growth process.

SideSteel

crooked_left_hook wrote: »

I would also add that people need to get comfortable with being uncomfortable.

I think this is something people likely develop over time. My general opinion is that people think they need this more than they need this but that could be my biases at play.