Exercise Adherence

Sticking to an exercise program, the Psychology of stick-to-itiveness

Rain, hail, sleet or snow, every Tuesday and Thursday morning Arben Gjino teaches a Spin class at the International Finance Corporation Fitness Center.  A fitness specialist with the World Bank Fitness Centers, Arben’s teaching skills and very affable personality help  motivate his many clients  to get out of bed and start their day with an hour of sweat, strain and Spin, Spin, Spin. Some of these members have attended his class regularly for the past 15 years.

Julie Perng, a member of the World Bank’s behavioral Sciences team, has been a regular devotee of these classes for the past 12 months. Julie recently made a number of observations on why Arben is so effective in her Blog

“Using behavioral sciences to teach fitness: A (sometimes unwilling) student’s perspective”

“What helps Arben – and his students – is the utilization of concepts from psychology. In particular, he uses concepts such as being non-discriminatory, salient nudges, making the classes fun and personal, and role-modeling. As a member of the World Bank’s behavioral sciences team, which applies psychology to international development projects, I especially appreciate the use of these techniques being used on – and for – me.”

However, as the old saying goes “Arben Gjino’s don’t just grow on trees.” In an attempt to explore the use of Psychological concepts for the average person who may not have an Arben to motivate them Julie Perng asked me the following 2 part question

How can people use psychological concepts or behavioral tools on themselves if they don’t have a fitness class or person like Arben pushing them to?

1)    Start an exercise program
2)    Have the best workout they can once they have  started and continue on with their fitness journey

1) Starting an Exercise Program

With or without a strong leader like Arben one of the best tools to enhance exercise adherence is "visualization"

By taking the time to picture in your mind what you want to achieve i.e. greater health, increased Fitness, losing weight etc., you can increase your chances of adopting the habits and actions that will achieve your vision.

You can take this technique to another level, by physically drawing or sketching what you want to achieve and even exploring your feelings of joy and satisfaction when your vision is completed.  Visualization techniques have been used successfully by athletes and sportsmen for many years.  

Sports people explored this technique long before psychologists gave it the term “visualization”.   In boxing, Rock Marciano undefeated World Heavyweight Champion from 1952-56 was known to spend time directly before his bout in a deep sleep where he would dream about his victory and how it would feel at the end of a contest.  Similarly Muhammad Ali, who dreamed from an early age of becoming the Greatest, often sketched moments where he visualized himself defeating his opponent. 

Obviously we are not all as athletically gifted as Ali or as tough and relentless as Rocky Marciano. Our vision has to be realistic. However many studies have shown that people who regularly write down and visualize their goals are far more like to achieve success. So, for the beginning exerciser if you keep your vision firmly implanted in your mind and revisit it often, chances are you will achieve your goals.

This is not just a vague passing pipe dream that we all experience from time to time.   Lots of hurdles incurred in daily life can disrupt your vision, so it takes some determination and stick-to-itiveness.

By devoting the time to this technique and exploring all of its steps you are committing your conscious and subconscious mind to a specific course of action.

2) How can people have the best workout they can once they’ve started and continue their fitness journey?

In the absence of an Arben this can be a very tough task.  Not everyone has the focus or drive to push themselves when the instinct for self-preservation, aka the little person inside your head, tells you to "take it easy."  

After a 40 year career in the fitness Industry, it has been my experience that the most successful clients have been the ones who combine a focus on self-improvement goals with a driving force or goal, outside of themselves.

Finding a more altruistic purpose or something outside of yourself can be a very effective technique.   Making declarative statements like, "I am doing this so I can enjoy more time with my family" or “I owe it to significant other and children to be at my best fitness so that I can be an active contributing presence in their lives" helps establish regular exercise as an essential part of your life.

Self-education is another very important contributor to quality work outs. However, there is a caveat.  Not all so called education is beneficial.

Today with the overbearing, and many times over reaching effect of social media, there is a plethora of "fake news" in terms of exercise and fitness.  Seeking out reliable, informed opinion and not succumbing to the latest internet fads is an important factor in long term success. 

Mentoring from knowledgeable professionals like Arben Gjino at the World Bank Fitness Centers and  researching reliable sources like ACE (American Council on Exercise) or the ACSM (American College of Sports Medicine)  and of course www.aussiemikejames.com  will help you attain the best workout and a continuation of your fitness journey.