4 Ways to Improve Your Exercise Program and Get Greater Results

​Maybe you're new to exercise and want to join your friends at the gym,
 
Or are you just coming back to it after taking some time off?
 
Whatever your situation, exercise is well known to have many health benefits including weight management, improved insulin sensitivity, elevated mood and increased resistance to cardiovascular disease.
 
It is ESSENTIAL for keeping healthy!
 
But before you start, here are a few things to consider so that you can get the most out of your training:

#1 Intention

​Before embarking on a mission to improve your health, you need to set some goals.
 
Ask yourself: WHY am I doing this?
 
It's important to have a clear idea and focus on making this goal as specific and personal as possible. Compare the following for example:

• Losing 5kg in the next 3 months
• Losing 5kg of fat in the next 3 months in order to feel more energetic and happy, and to set the best example for my kids.

 
Which of these will resonate more with you when you don't feel motivated to go and exercise?
 
Take some time to really understand the real reason you have decided to start exercising. For some people, starting is the easy part - continuing through with it can prove to be the most difficult challenge...
 
And that's when you remind yourself what's at stake
 
Without setting your intentions, how do you know if your exercise program is effective or not?

#2 Plan

Great! So you have set your goals. Now how are you going to achieve them?
 
This is where consulting with a good personal trainer can help you out
 
If your intention is to lose weight, you are (generally speaking) going to be doing more cardio than someone whose goal is to put on some size
 
What type of cardio do you like? Do you prefer running outside or on a treadmill? Or do you enjoy spending time on the crosstrainer? Perhaps you enjoy lifting weights, or doing circuit classes as a group? 
 
Whatever it is (and there is no wrong answer) you need to set a plan of action
 
For most people, your program will look something like this:

• 3-5 days of exercise per week
• Each session lasts between 45-60 minutes
• 2-3 sessions of cardio, and 1-2 sessions of weight training

#3 Technique

Is your technique faultless or do you need some help to improve it?
 
Do you need help with the machines at the gym, or advice on the best way to train a certain body part?
 
... Do you know what you're doing?
 
This really important if you are to exercise for a long time!
 
There is NO SHAME in asking for help... the alternative is that you end up hurting yourself because of poor technique which can eventually lead to a a visit to your local Physio or Doctor
 
Save your time and frustration and do something about your technique before starting
 
A quick movement screen that we use in our clinic are:

1. Single leg balance
2. Overhead deep squat
3. Lunge

 
If you are struggling with any of these basic movements, can you think of how that will impact your training?
 
If you're new to lifting weights, we have a few guides for the most popular movements you will do at the gym. Here's one for the deadlift.(http://www.activtherapy.com.au/blog/4-steps-for-a-ground-shaking-deadlift)

#4 Accountability

Last but not least - be accountable to yourself
 
This means being consistent with your training routine and not missing sessions for crappy reasons
 
Some of the most common crappy reasons are:

• "I'm tired"
• "I don't feel like it"
• "I'm too lazy"
• "My friend isn't going so I won't go"
• "I'm tired"

 
It's harder than it sounds... that's why Step #1 is so important
 
One way to help you stay motivated is the Seinfeld Method
 
The rules are simple:

• Each time you exercise/eat well/etc., you cross out the date.
• See how many crosses you can get in a row
• DON'T BREAK THE CHAIN!

Hopefully these tips helped you out in making your exercise journey more successful, and a big Congratulations for making the effort to invest in yourself and your health!
 
If you liked this content and would like to find out more, follow us on Facebook @ActivTherapyCasula for the latest updates.

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About the Author:
Lawrence Khuu is a qualified Physiotherapist and Movement Specialist. His mission is to help motivated clients perform at their highest level through a combined hands-on treatment and exercise rehabilitation approach. He currently treats clients at Activ Therapy Casula.