Working out solutions to common workout obstacles
Dan and Theresa Gordon have heard every excuse in the book from people who don’t, can’t or just plain won’t exercise. Fortunately, they’re personal fitness trainers, so they’re equipped with a slew of strategies to combat any obstacle in the way of a workout.
No time to exercise? No problem. The Gordons’ workout center, The Body Studio for Fitness in Foster City, Calif., opens at 6 a.m.
Lousy weather looming? No worries, say the husband-and-wife team, who trained in downpours preparing for last year’s Honolulu Marathon. Walking in the wind builds endurance, and running in warm rain is exhilarating.
Can’t afford a trainer? Inexpensive downloads from sites such as bodystudioforfitness.com or itrain.com put a workout on your MP3 player. Here are some of the other excuses the Gordons encounter most often and their advice on how to
overcome them.
Excuse: I’m too busy. Excuse-blaster: Who isn’t? So how do some people manage to consistently fit fitness into their lives? “Exercise has to be a priority,” says Dan. “It’s one of those things you have to put on top of your list.” Making time to exercise should be as routine as marking off blocks of time each week in your calendar, just like you schedule doctor’s appointments or haircuts. The Gordons help clients scrutinize their schedules to transform daily tasks into fitness opportunities. Instead of taking the dog for a stroll, step up the pace to a brisk walk. Move the treadmill in front of the TV. Or change a coffee date into a tennis game.
Excuse: I can’t stay motivated. Excuse-blaster: Rev up enthusiasm with a deadline-oriented goal and a reward for achieving it. You might train for a 5K race, or you could vow to exercise for a certain number of days per week or month. “When you have a goal, you won’t give up on your training so easily,”
Theresa says.
For an extra shot of motivation, find a friend who will pursue the same aim and won’t let you weasel out of a workout. When you meet your goal, celebrate with a treat, such as new clothing or jewelry, or an extra massage session that month.
Excuse: I’m too sore. Excuse-blaster: It’s not unusual for your muscles to get tired and sore when you workout—especially if you’re just getting started. A good warm-up and stretching before and after you exercise, can help. Regular massage also can help ease muscle pain by helping your body rid itself of the buildup of lactic acid, which is what causes muscle soreness after exercise.
Excuse: I’m always on the road. Excuse-blaster: Choose hotels with on-site gyms, and bring a workout geared to places with limited equipment.
If you don’t have access to a gym, bring your own. A set of resistance bands, a jump rope and a pedometer take up almost no space in a suitcase. Be sure to pack a workout routine and write yourself a note committing to dedicated workout times on your trip.
The Gordons suggest using a pedometer to rack up 10,000 steps a day, or about five miles. Walk the airport, the hotel’s staircases and the cities you’re visiting. “It’s almost a game: How can I get my steps in?” Theresa says.
Excuse: I just don’t like to exercise. Excuse-blaster: No one says you have to like it. Like submitting tax returns and flossing, you just have to do it.
People who dislike physical exertion are good candidates for a heart monitor, says Dan. They need only keep their heart rate at a target level for a set amount of time each week. That’s it. No need to swim thousands of laps or stagger through triathlons.
So what is the best way to keep that heart rate up? The Gordons hear that question all the time. The best exercise to get and stay fit, they say with knowing smiles, is whatever exercise you’ll consistently do. —By June D. Bell