When we start an exercise program, we always want instant gratification. I know I have started an exercise program many times only to be let down if I do not see immediate results. I have come to realize results do take time, but there are indications that you are well are your way. The following are five indications that should signal you that your exercise program is right for you and in time, will yield the desired results.
1. What used to be thirty minutes of torture on the elliptical or treadmill, now goes by without a second thought. How about a pull up, you have not done a pull up in quite sometime, if ever. Now you can pull your self up like you have been doing them all of your life. Another good sign is your exertion level. For example, if running thirty minutes at five MPH was near maximum exertion, and today on a scale of one to ten it is now a five, you have made great improvement! Remember though, when your exertion level drops below five, increase your intensity.
2. We have all heard the term ?no pain no gain?, well sometimes a little pain is good. Particularly when you are lifting weights, you should feel a little burn in your muscles. This burn is an indication your muscles are not getting enough oxygen. If you do not feel that burn during the last couple of reps, chances are you need to add more weight or increase the number of repetitions. If not, you are not working hard enough and will likely never see results.
3. As your fitness level begins to increase, your heart rate should drop back to normal levels faster than when you started. As your heart becomes stronger, it pumps more blood with each beat, therefore, reducing the need for it to work harder. After exercise, your heart rate should return to normal within roughly five minutes. If it does take longer, scale back the intensity of your workout and gradually scale upward. If it returns to normal within two minutes, you are not working out hard enough.
4. I often think that if people who tend to be depressed would just give an exercise program a try, it just may help them become more happy and beat depression. That?s right, I am talking about the ?high? you feel that comes along with exercise. When I exercise, I feel light on my feet, strong, energetic and extremely confident. If that is not the best ?buzz? you can get, I do not know what is. As I write this article, I have been sidelined for three weeks now with a broken ankle. I can tell you after the first week off, I felt sluggish and bloated. I can also tell you that my self confidence has also dropped substantially.
5. If you are hungry after you have just completed a high intensity workout, you probably were not working out with high intensity. An intense workout will curb your appetite as the appestat (the thing that controls hunger) deceases when you are hot which effectively eliminates you?re hunger. Exercise also stimulates the secretion of a hormone that suppresses hunger. Although you should not feel hungry for an hour or two after a high intensity workout, you should have a healthy snack within twenty minutes of completion. This healthy snack will kick start the recovery process.
I know from experience that starting and continuing an exercise program can be difficult. Trust me, give it thirty dedicated days and I guarantee you will never look back.
