How Hard Should I Be Working?

We’re surrounded by information on how to lose weight and get fit, but somehow it’s not as simple as everyone would have us believe.  Do you find it difficult to stick to your prescribed exercise plans?  Do you find you lose motivation quickly despite knowing what you need to do?  Read on…

I’ve found a great article on exercise adherence and weight loss.  You can read the full article here: http://www.public.iastate.edu/~ekkekaki/pdfs/ekkekakis_lind_2006_ijo.pdf

The focus of the article is on the intensity of the exercise, how this affects whether you stick with your exercise plan, and whether there are differences between normal- and over-weight individuals.

The conclusion is simple: when people choose their own level of intensity (e.g. how fast they walk) they are all equally likely to stick to their exercise plan.  However, when another person determines the intensity for them, an overweight person will report that their enjoyment level decreases significantly.  Since their enjoyment levels are lower, an overweight person is less likely to stick with their exercise plan when someone else sets the intensity.

Why is this the case? Unfortunately the data doesn’t tell us why but it’s likely that practical factors such as discomfort on the joints are greater for those who are overweight.  But psychologist also believe that the feeling of losing control plays a part, particularly in relation to worrying about how people view our bodies and our fitness (social physical anxiety).

“When the intensity is self-selected, a sense of control can be maintained, overt signs of poor physical conditioning can be avoided, the situation is likely to be perceived as relatively innocuous, and, therefore, social physical anxiety is unlikely to manifest itself.  Conversely, when the intensity is imposed, control is taken away, overt signs of fatigue and discomfort become unavoidable, the situation is likely to be perceived as posing a potential evaluation threat, and therefore social physical anxiety might manifest itself in the form of reduced pleasure.”

So what can we do differently? If these conclusions ring a bell with you, consider making some changes to the way you exercise.  Firstly, you decide how hard you exercise.  Remember that losing weight is about burning more calories than you consume and this can be achieved by lengthening your exercise time instead of increasing intensity.  Secondly, do everything you can to make yourself comfortable when you exercise.  Does privacy help you?  Find it.  Do you feel more comfortable with a friend?  Call them now!