Introduction
(extract) UNDERSTANDING
THE STAGES OF EXERCISE
One way to stay motivated for exercise is to break it
down into parts. Tackling exercise in parts or sections
can make it more manageable and easier to tackle. In addition,
learning about each part of exercise will give you a deeper
understanding of its importance and why you should not
skimp or skip on any section.
Step One
Many people do not understand
that the first step to exercise is preparing to exercise.
Many people do not do this and it probably accounts
for a large number of people quitting an exercise program.
Preparing for exercise is crucial. Not only does it
ensure that you have time to exercise, but it prepares
you mentally for exercise.
The first thing you should do
in step one is to actually schedule time to exercise.
Exercise should be placed into your planner or schedule
just like eating, running errands, going to work and
other important things. Next, you should have a plan.
What type of exercise will you be doing during your
scheduled exercise time? Will you walk, swim, do Pilates
or yoga? Once you have your exercise time scheduled
and know what type of exercise you will be doing you
should gather up any gear you will need to complete
the exercise. Everything should be handy and ready when
your workout time comes.
Step Two
Step Two arrives when your scheduled
exercise time is facing you. This is when you have to
actually go through the motions of getting started.
This is the time when you will have to make the decision
of whether you are really going to exercise or not.
During this step many people talk themselves out of
exercising. They have a million and one excuses not
to do it. If you have carried out step one you will
have time to exercise, you will know what type of exercise
to do and you will have your gear ready and waiting.
Completing step one takes away some of the excuses that
can now arise.
Step two is when you have to turn
off that little voice inside of your head that is telling
you to skip exercising. You have to make up your mind
and be determined that you will exercise, no matter
what. One way you can quiet those thoughts is to simply
go through the motions of preparing to exercise. Put
on your workout clothes, fill up your water bottle and
tell yourself that you will start to exercise and that
you can quit a few minutes early if you like. The key
is to take action to quiet those mental arguments.
Step Three
If you have made it to step three
of the workout you should congratulate yourself on overcoming
those mental arguments that tried to get you to avoid
a workout. Step three is the warm up phase. This is
when you warm your muscles, increase your body temperature
and blood flow so your body can transition into exercise
with as little risk of injury as possible. Your warm
up can include walking, stretching or specific exercises
that you like. The warm up should be performed for at
least ten minutes.
Step Four
Step four is the actual workout
or exercise routine that you planned to do in step one.
You may have scheduled walking, cardio, strength training,
swimming, tennis or using an exercise machine. Whatever
you have chosen to do, do it for at least 25-30 minutes.
Step Five
Step five is the cool down stage
of exercise. This is when you can congratulate yourself
on completing your exercise routine as you go through
the motions of cooling down your body. It is important
that you do not skip this portion of exercise. Take
about five minutes to stretch as your heart rate and
respiration start to slow down.
