10 Ways to Never Skip Another Workout
Follow these guidelines and you’ll never skip another workout again.
- Obstacle: You’re too tired to exercise
Solution: Make a date.
Set up a standing appointment with a friend whose fitness level matches yours—your mutual motivation lulls will cancel each other out. Research shows that having a dedicated workout partner makes you more likely to stick with an exercise program.
- Have a snack
When you run low on fuel, the extra energy demands of exercise lead your body to decide to conserve some fuel by slowing down your metabolism because you’re overdoing it. That’s the last thing you want, so have a protein-and-complex-carbohydrate snack, like a hard-boiled egg and a slice of whole wheat toast, 2 hours before you plan to work out.
- Put your shoes on
Think baby steps: If you truly don’t feel like you can get out the door, just put on your workout clothes. If that feels good, throw on some sneakers. Even if you stay in the house, the clothes will give you an increased range of motion, so you’ll probably put more energy into your chores.
- Fuel up early
Eating the bulk of your calories in the early part of the day will give you the energy you need to make it through daytime workouts.
- Wet your whistle
Dehydration can seriously drag your energy down. Research shows that even when you drink eight glasses of water a day, 45 minutes of exercise can put you into a dehydrated state. Don’t rely on thirst as a measure of need—to prevent exercise fatigue, take a sip of water every 15 to 20 minutes while you work out.
- Pile on the rewards
Rather than make goals destination-oriented, make them behavior-oriented. Set a goal to work out three times this week, and when you achieve it, give yourself a nonfood reward, little indulgences you wouldn’t ordinarily give yourself.
- Try intervals
Interval-style exercise, like spinning classes, raises your metabolism both during and after the exercise. Steady activity – 30 minutes on a treadmill – burns about 6 to 8 calories per minute. A brief, 30- to 60-second burst of intense interval activity burns about 10 calories per minute and stimulates your muscles to burn 20 to 30% more calories within the same workout.
- Make a mix
Listening to music eases exercise in three ways: It distracts you from fatigue, it encourages coordination, and it relaxes your muscles to encourage blood flow. If music doesn’t work, try an audio book.
- Create an exercise menu
Get to know your rhythms, and have an exercise plan for each mood. Feeling low? Go for a walk in the park. Keyed up from work? Take a high-energy class.
- Invest in a trainer
A certified personal trainer can fine-tune your workout for extra results without wasted time and effort. Find a trainer you like, and then schedule follow-up visits four times a year—those dates will give you built-in goals to strive for.