Why Making Exceptions is OK
by: Brooke Anderson, CPT
Ok, so an excuse in the sense that it is a false justification for skipping your workout, should be avoided. However, it is important to recognize the difference between an excuse and an exception.
We are human, we have busy lives, we get sick, run down, we get seasonal depression (where is the sun!!), we stay up too late watching TV, etc. That is life. You may be a super human void of faults, but for most of us, exceptions need to be made. If you’re going for the long haul when it comes to an active lifestyle, you have to learn to balance what your body truly needs (rest when you need it) and what you psychologically need. Some of us are great at working out six days a week, no excuses, always making it happen. While others work overnight or were up all night studying for an exam or caring for their newborn and the workout, just isn’t feasible.
The challenge becomes avoiding the guilt when you skip a workout because you were up all night studying, working, being mom, etc. Many of us get wrapped up in the ‘no excuses’ mentality and even when we truly need a break, we either force ourselves to workout despite circumstance, which really ends up not being beneficial at all, or we skip it and feel awfully guilty.
Sometimes, its a joyous reason that you’re just too busy to workout. It’s a holiday or a vacation and you have set aside some time to yourself. Do you feel guilty? Don’t.
If you’re in it for the long haul (which I hope you are) you have to be emotionally content first and foremost. If you’re feeling guilt ridden, tired or stressed, that takes a lot of the joy out of fitness, doesn’t it! Make exceptions, avoid guilt and pick up the next day or next week. Make it work for you. I have days where I feel burnt out and you know what I do. Unplug. I spend a day doing whatever I want, with my family, and don’t take a single phone call. It’s therapeutic and so necessary. A favorable trait of successful people in many areas is the ability to know when to slow down, without guilt!
Besides, there is so much research now supporting the effectiveness of high intensity circuit training. The ACSM recommends at least 30 minutes a day, 5 days a week of cardio and 3-4 days of weight training. However, there is research supporting that just 20-30 minutes of high intensity circuit training three days a week can be just as effective as traditional cardio 5 days a week! If you’re not familiar, circuit training is a set of exercises using body weight or resistance that target the whole body. You move through the exercises performing the prescribed repetitions or time frame without rest. Rest at the end of the circuit and repeat! We love this style of training at Pumps and Push Ups, its efficient and effective!
So, if you only fit in 1, 2 or 3 days a week, no problem! Aim for the 3 or more if that works for you! But, the key is to be true to you. Lose the guilt. Avoid excuses but learn to make exceptions and be ok with them! Make fitness apart of your life, not your whole life.
Source: http://journals.lww.com/acsm-healthfitness/fulltext/2013/05000/high_intensity_circuit_training_using_body_weight_.5.aspx
