The Key To Long Lasting Results

There are many different exercise programs out there, all professing to be the most effective. So how do we know which one is the best?

Without doubt, the most powerful indicator of the effectiveness of an exercise program is the level of adherence the client has towards that program. Results will be obtained if you adhere to the program, and will not if you do not.

Compliance in the initial stages of a new exercise program is high. We are excited to try something new and have high hopes for what’s ahead. However, after a few weeks, if we are not especially invested, compliance will quickly peter out. Life gets busy and exercise is always one of the first things to go.

Adherence on the other hand is defined as “steady devotion, support, allegiance or attachment”. In order to adhere to a program, you need to have made a voluntary decision to change, and be highly invested in the result. Undertaking an exercise program with this mindset will increase your level of intrinsic motivation and will make you much more likely to adhere or “cling” to this lifestyle change through thick and thin.

Adherence is the extent to which the patient continues the agreed-upon mode of treatment under limited supervision when faced with conflicting demands.

Ensuring a high level of adherence to an exercise program is quite simple and will make a big difference to its success. The process is as follows:

1. Create an Action Plan

Deciding you are going start exercising is an admirable thing, but you need to set up an action plan in order to ensure it actually happens. It can be helpful to meet with a personal trainer initially to create a program that is effective and suitable for your individual needs. Plan your week and print out a Weekly Exercise Log in order to track your progress. Carve out the times you will be training to make sure nothing gets in the way. Lay out the plan step by step and make it as clear and concise as possible.

2. Be Realistic

Remember this is not a short term commitment, this is for life. So make sure your action plan is realistic and sustainable. The heart foundation recommends that we accumulate 2.5 to 5 hours of moderate intensity physical activity or 1.25 to 2.5 hours of vigorous intensity physical activity each week. But this doesn’t mean you have to go to the gym every day. It could be a brisk 10 min walk each lunchtime, 20 minutes of strength training at home a couple of times a week and a group training session with Fit My Day. Ensure it is realistic and sustainable into the future.

3. Start Slowly

Starting a program that is intense and leaves you hobbling down the stairs for days is not going to entice you to continue. If exercise is new to you, begin with a 10 minute walk a few times a week, then add in some push ups and squats. Maybe include a short jog and add weights to your program. Take it step by step, increasing the intensity as your fitness improves.

4. Mix it Up

No matter how committed you are to a goal, if your program is not fun, you won’t stick with it. Make sure you do things that you enjoy: running, swimming, group training, exercising with friends. Continue to mix up your program and try out different things. Keep it creative and fun in order to challenge both your body and your mind.

5. CREATE Your Team

Any great athlete will talk about the importance of their “team” – the people that support them day in and day out. We may not be Usain Bolt, but we still need our “team” around us to push us out of our comfort zone, support us when we are struggling and allow us the space and time to exercise and care for ourselves. I have an incredible team around me – my super patient husband and kids who kick me out the door to go for a run, Damien Bensen (Spectrum Healthcare) who fixes my body when it is broken, my running buddies such as Saskia and Nicole, and the entire Fit My Day community who inspire me and make me smile each and every day.

Setting up your team is essential if you are going to achieve long lasting results from your training program. Ask your family for their support, join a training community to gather inspiration, work with a personal trainer for knowledge and guidance. Do whatever it takes to make this exercise journey something you will stick with for life.

by Angie Black