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STAYING HEALTHY: SOME TOPS TO START EXERCISING
Set Your Own Goals, Keep Your Own Records
John Martin says research shows you will be more likely to stick to your program if you set your own goals rather than accept goals established by another. He favors both short- and long-term goals but says the short-term goals work best. Some short-term targets: walking a half-mile, lifting 10 pounds five times. With cycling, running, or swimming, set goals for time rather than for distance.
Some typical long-term goals: swimming 30 laps, lifting 50 pounds, doing 12 push-ups, getting your resting heart rate down to 60 beats a minute.
Write down your goals, and design your own exercise program to achieve them. Learn to take your pulse, and record the result after each exercise. If, during aerobics, your rate is below the training level, increase the speed with which you exercise or the distance (or duration), or both. Once you are in the habit of keeping an exercise diary, it will become a powerful motivator for you to continue.
Reward Yourself
Make workouts enjoyable. Research shows that high-intensity workouts lead to dropping out and injury. Plan to reward yourself for hitting short-term targets. Think of something specific—go bowling, watch a favorite TV show. Then, when you meet that goal, give yourself that reward. Or arrange for someone special to do something nice for you.
You also can give yourself “thought” rewards and try to think of something pleasant as you exercise, rather than thinking about your effort. Dr. Martin calls this a “distraction” from your exercising discomforts. He also recommends listening to a radio or cassette while exercising, a pleasant distraction that cuts down the boredom. In his studies, those who learned to distract themselves pleasantly kept to the program much longer.
Caution: Get a medical exam before starting any exercise program, especially if you are overweight, smoke, have heart trouble or any chronic ills, have seldom exercised, or are over age 40.
It’s time to get off your duff and start moving – for life!
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