- SET GOALS - Set short term goals for a week, month or even for each day. Write them down to make adjustments as you go. Remember goals must be realistic, measurable and attainable. Eg. "I will lose 1 pound a week for 4 weeks"
- BE REALISTIC - Always start at a moderate intensity and duration. Start slowly, warm up then gain speed gradually for 15 to 30 minutes then spend some time cooling down and finish with gentle stretching. If you can't carry on a conversation while you exercise you are probably working too hard.
- MONITOR YOUR PROGRESS - Even if it's only a piece of paper, log your workout duration and even comments on how you feel. The heart rate monitor on most cardio machines will let you track exercise intensity and most machines will let you know total calories used. You can check your progress daily or weekly in those 2 areas.
- ADD VARIETY - Change the time when you work out, use the programs on cardio machines or change the goal from week to week. Remember if it's boring you won't want to do it.
- GET HELP - A friend or relative with similar interests and goals and level of fitness can help you and visa versa in staying motivated.
- REWARD YOURSELF - After a week of hard work and commitment, treat yourself to a meal out, a new piece of wardrobe or that CD that you wanted. Rewards don't need to be expensive, but every time you think about the reward, you will be motivated to be successful again.
- ADD STRENGTH TRAINING - Cardio exercises with a treadmill, elliptical trainer, stationary bike or rower are very good, but a few strength, balance and stretching exercises will make your routines less dull and help to tone the muscles. Use a stretch cord, exercise ball or a few free weights to get it done.
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