Fitness Psychology

Fitness Psychology

Fitness Psychology
Fitness psychology can be an aid to those struggling with maintaining or starting a fitness program. Fitness psychology can help determine the barriers that one faces and help keep them on track with motivation and programs.

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    If you miss a day of working out don’t worry or panic. Fitness is a long term journey. You don’t become fit with one day of working out and you don’t become unfit by missing one day of working out. Fitness is determined by what you do over the majority of time not what you do on an individual day. If you are active on most days of the week it’s actually good to take a few days off to rest and recover. So if you miss a day don’t worry about it and just be active tomorrow.
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    Motivation and Education is why Health and Fitness counselor is incredibly important.  The majority of people drop their programs within six months without a Fitness professional.  I know in my own journey, when I have someone coaching me, I have much more success than when I use my own devices.  It is just as important to have a coach, as it is a primary care physician and dietian.  You need a team of people to keep you on track of your journey, not to mention friends and family.
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    A , Fitness, answered
    You're not alone.  Many people put off starting a program because they are not comfortable going to a gym.  To give yourself the best chance at long-term success, set yourself up with realistic activities that will help you progress and build confidence.  You can begin by adding some brisk walking to your day - before work, during work or even at the end of the day.  Just parking far away from your building can add activity and valuable calorie burning to your day. Take the stairs instead of the elevator if it's an option.  And if you want to kick-off a more formalized exercise program at home, clear some space where you'll be able to move around a bit and where you have good ventilation.  Purchase some basics like free weights, exercise tubing, a stability ball and a foam roller.  If you can, work with a fitness professional or virtual coach or try some exercise videos to get started. You'll get there...one step at a time.
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    Not everyone is in the same place when it comes to exercise. We are not all designed to start and continue to exercise for a lifetime. Exercisers go through five stages of change when it comes to exercise and it takes about 6 months. The precontemplative stage is filled with people who don't want to exercise. These individuals have probably never exercised, didn't grow up with it and don't understand it or the benefits it provides. The contemplative stage is for people who begin to see there is a need for exercise but the con's outweigh the pro's. These potential exercisers may have had exerperiences with exercise in the past, but those experiences may not have been positive which would lead them to quit exercise. In the preparation stage people are starting to think about exercising. These people have a plan to begin an exerice program. In the action stage, exercise has started although the habit hasn't yet formed. These exercisers have not maintained a regular exercise program for 6 months. An individual in the maintenance stage has exercised regularly for 6 months, forming the new change or habit. In each stage a person can move forward or backwards.
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    A , Fitness, answered

    According to the trans theoretical model of change, individuals go through stages of progress as they implement change. Individuals go through pre-contemplation, contemplation, preparation, and action within the first six months of installing a new habit. Research has indicated that many individuals stop exercising during the first three to six months. For individuals that have made it through the first six months, they then enter the stage of maintenance. 

    The most important factor in the maintenance stage is to create the proper environment for continued success. A healthy social network is a good place to start. Spending time with family and friends that maintain healthy lifestyles can enhance the individuals chance to create permanent change. Periodically or regularly the individual should maintain a journal. Journaling is a great tool for monitoring your habits, and re-energize habits that are slipping. Working with a qualified health coach is another strategy to help motivate, educate, and guide the individual for continued success. Setting up rewards through this stage is another tool the individual can utilize to increase the likelihood of permanent change.

    An individual in the maintenance stage is working towards the final stage of change: termination. Behavioral changes can take years to fully develop within an individual. Once termination has been meant the individual cannot see themselves stopping the habit. The habit becomes them. 

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    If you are too shy to exercise in a group, choose an activity you can do on your own, such as following along with an aerobics class on TV or going for a walk.

    Remember that everyday activities you do on your own, like gardening and household chores, get you moving and help burn calories.
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    Positive feedback can help you stay motivated to exercise. A study found that people who self-monitored themselves using feedback messages from a personal digital assistant (PDA) had significantly more success reaching their fitness goals than people who didn’t get feedback. The messages were relatively simple, such as: “Super job on the physical activity. Try to repeat this tomorrow.”
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    A , Athletic Training, answered
    Donovan Green - How can the power of positive thinking help to optimize my workouts?
    Fitness begins with the mind, not the body, according to Dr. Oz's personal trainer, Donovan Green. Watch the video to learn how positive thinking can make for better workouts.
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    Nutrition has a huge impact on your success in a fitness program.  Proper nutrition is key.  Your body is an amazing machine that requires good quality fuel to function at optimum efficiency.  The less processed your food is the better it is for.  Always try to get food as close to the original product as possible.  Fresh fuits and veggies, whole grain carbohydrates, and meats with very little processing.  Always get the best quality that you can afford and make it point to know where your food comes from.
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    In sub-threshold intervals you are essentially working on your time trialing ability because you are working at race pace. Time trialing is an art in and of itself. You are out there battling yourself and the clock- but as you know, you are racing everyone else in your age group as well. So how do you get faster and assure that win? Mental focus is a key component of time trialing as you are not working to hold a wheel- rather you are battling the burn in your quads and the ache in your mind telling you its okay to back off. Sub threshold intensity helps time trialing efforts because working at this intensity effectively increases your lactate threshold as you work right at the edge of your threshold. Your body becomes better at buffering lactate, learns to be more efficient at producing power both systemically and technically. You will become a more efficient pedaller keeping your cadence at our around 90 rams. And you will become more reliant on fat metabolism as opposed to burning up your limited muscle and liver glycogen stores- effectively producing less lactate at a given power output. These physiological adaptations increase your power at lactate threshold, enabling you to go harder and faster at your next time trial. Mentally you know you can push through and physically you are better able to buffer lactate and produce more power aerobically- all this means that you will cross the finish line faster. A caveat to interval workouts: If your power drops below 10% of your target range on your final interval, call it a day- even if you are less than 12 minutes in. You have reached overload and with proper rest you will reap the rewards of this challenging workout.