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Sports

Why Don't You Compete? (Part II)

Having trouble maintaining long-term motivation to keep fit? More tips from an Albany triathlete.

Welcome to my second in a series of articles exploring some common issues thwarting our best intentions to maintain physical fitness. Note I'm using "compete" loosely here, since we're all unique regarding our desired fitness level and competitiveness. Yet we all share a common biology that profits greatly from regular physical activity, which is probably the closest thing we have to the fountain of youth. So when I say "compete," I really mean "maintain an adequate level of physical fitness long-term," to feel good about your body and empower yourself to continue doing what you enjoy doing in life for as long as possible.

In Part I of this series, I covered the time constraint issue and offered some strategies to help you find time, using myself as an example. Here, I want to cover another common impediment to maintaining a long-term fitness program:

I lost interest!

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It's a nearly universal New Year's resolution to start up or revive some form of physical fitness program with the goal of shedding a few pounds or just getting back into shape. But our will tends to fizzle after a month or so, perhaps getting a temporary boost during bouts of nice weather later in the year. Here in Albany, you can usually spot all manner of exercise equipment being offloaded during our citywide garage sale every spring. 

Even the most dedicated among us are not immune to this waning of motivation. I've had my ups and downs as well, but I've managed to keep some form of exercise program going for about 35 years. Here's what I feel are key elements to counter the tendency to lose interest in your program and to help you keep it going:

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Variety

Both body and mind will quickly adapt to a routine that barely changes over time, so it's key to mix things up on a regular basis. This is where triathlon or cross-training really helps, because it naturally prevents you from doing the same workout day after day. Sticking with one sport limits the set of muscles worked and avoids the full-body engagement that can boost your excitement. Runners and bicyclists should try varying the route, distance or pace on a regular basis. Incorporating yoga or weight training adds to the variety and helps prevent injuries that can sideline and demotivate you.

A great way to inject some variety is to take a new fitness class at a local gym to learn a new sport and meet new people. Some notable gyms in the Albany area include:

Fun

It's difficult to continue activities unless you have fun every so often. Participating in an organized event such as a local 5K/10K walk or run or a triathlon can add a nice dose of fun. It can also help you set concrete fitness goals, travel to and visit new places and raise money for an important cause, for example via a running, cycling, or triathlon event supported by Team in Training.

Shopping for and wearing new sports equipment is always fun and should be engaged in regularly (especially as things wear out). Some good local shops include:

Friends

Inviting a friend or hooking up with others for a group workout can increase the fun and make it harder to no-show since you have a committment to others. Classes or other group workouts offered by many of the gyms mentioned above provide a way to make new friends. There are also sport-specific clubs, such as the triathlon clubs mentioned in my first article. And try to grab a co-worker or family member to join you when you can.

Simplicity

It's good to have some low-overhead exercises that you can do anywhere, when you're stuck inside or in a strange city. Things like push-ups, situps, jumping jacks, yoga or a core strength routine work well. Running is highly portable and can be done in any stairwell for a short, efficient workout. Sports with specific equipment or location requirements like swimming and rock climbing are fine, but diversify your exercise plan with some simple things, too.

Intensity

Every once in a while, it's good to do some short-duration, high-intensity exercise. Our bodies eventually adapt when we feed it the same type of easy-to-moderate intensity activity over and over, and the benefits of exercise will start to diminish. A good way to think here is: once every two or three weeks, try running like you're being chased by a lion for a minute or two. During the school year, I like to join the top-ranked UC Berkeley triathlon club for their track workouts which are open to the community -- talk about fast! Of course, don't go crazy if you've never done anything intense before. Hook up with a coach for best results here, and you may want to consult your doctor.

Final words

Some of the elements described above will cost money. But note that the expenditure will help strengthen your resolve to follow through. And bear in mind that the total cost of sports gear, gyms and the occasional event registration is still dirt cheap compared to the medical bills from treating diabetes or heart disease that you might end up with if you opt for the couch too often. Just work up gradually and try to keep those weekend warrior sports injuries under control, and always get clearance with your doctor before starting any new exercise program.

Be safe, be fit!

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