Have you been booking for classes and not getting to them?
We all know that life gets busy, and we make plans, then have to try and squeeze in the reality of our life around these plans. Ultimately it is our training that seems to come off second best. Kids get sick, deadlines at work mean we work late, or we are lacking sleep and hit the snooze button just to get an extra 30 minutes of sleep.
We have noticed a lot of riders booking, but then not attending classes, and at the moment the only one that misses out is you. As classes get bussier it is important to remember that you take someone elses spot if you don’t cancel a class within 12 hours. This means that when you hit the snooze button it affects others too. To help you refocus your training we drew upon some research below to support you.
Make it personal. Not everyone needs the same combination. Maybe it’s variety you need, so you might need to swap your polka dot ride for a Green + TRX ride every so often. Getting your personal training zone card is the key to it being the right session for you every time. And if you still are not sure, ask our trainers, they will happily have a look at the structure of your week and help you make a plan to stick to.
Make it fit. Are time constraints a big problem? Start planning your exercise sessions by making a detailed schedule of your week. Look for ways you can work in blocks of exercise. Can you get up half an hour earlier every morning for a ride? Would this mean going to bed earlier? Be realistic. Don’t schedule exercise after dinner if you know that’s when you always have to help the kids with their homework unless you think the entire family might benefit from a break and a brisk walk. The good news? As you become more conditioned, you’ll be able to boost the intensity of your exercise without further exerting yourself. This means that you’ll be able to fit more into your allotted time; for example, putting out an average Watts of 180 when you used to do 120 in a class.
Set some goals. Shifting overnight from being sedentary to becoming an exercise buff isn’t in the cards for most people. What’s more, unrealistic expectations will set you up for frustration and failure. A better approach is to set a long-term goal. Maybe it is an outdoor training ride, or a triathlon. During the first month, focus on just turning up for classes. During the second month, add in a TRX session (so you’re up to training four days a week). Add another day in the third month.
Chart your progress. Once you’ve set your goal, start measuring your performance. Record your average watts on your zone card, the reps that you do on the TRX, or the distance you travelled in a yellow class. Either way, keep a written record of what you have accomplished.
Reward your efforts. Meeting your exercise goals, even short-term ones, is cause for celebration. It reflects your commitment to improving your health. Find ways to pat yourself on the back. Whether your reward is small or large, make sure it’s something meaningful and enjoyable.
*credit for this article – http://www.health.harvard.edu/newsweek/Sticking-with-your-exercise-program.htm