Conferring to its uncomplicated definition, motivation is a psychological construct that stimulates and directs behaviour. A construct is merely an internal drive or neural process that cannot be openly detected but must be indirectly inferred from surveillance of outward behaviour. There are numerous constructs in psychology, for example, personality, determination, and confidence. Though not directly observable, they yield authoritative influence on behaviour. The basic explanation proposes that motivation has two dimensions. Firstly, a guiding aspect that impacts the choices individuals make about their time and commitment (in our case, exercise), and secondly, the intensity with which the individual follows those choices. Such an explanation helps illuminate the concept of motivation but comes to naught with respect to proposing a strategy or clue regarding how to change behaviour. Because regular exercise participation is such a problem in our society, the following principles are offered as a tactic to increase the level of involvement when working with someone else.
Practical Motivational Techniques
- Have the partaker use an exercise log or journal to establish reference point measurements and the particulars of each workout. Teach the beginner not only to use the diary as a report card for exercise sessions, but also to document emotions, meals, and viewpoints on progress.
- Start off beginners with exercise sessions that include familiar actions. Lack of familiarity with an exercise or exercise mode can irritate the individual and lead to a lack of desire to remain exercising.
- Provide feedback often. Look for small accomplishments. The expert can notice and remark on increases in aerobic capacity, growth in strength, and decreases in body fat while providing exercise support. If, for instance, the participant yields a 2.5 kg increase in a specific resistance training exercise, make it clear that improvement is indeed occurring.
- Prepare the participant for phases during which momentum may be interrupted. If the participant recognises that even the most dedicated individuals lower the intensity of their training intermittently, those unavoidable or undesired lapses are less likely to result in programme desertion.
- Make use of social support resources.
- Let go of the past. If a participant feels as if he or she failed to gain the benefits of an exercise programme in the past, focus, in its place, on future objectives.
- Supplant a ‘do your best’ viewpoint for a ‘be perfect’ approach. Participants who strive for faultlessness are guaranteed to hit a point of professed failure. Teach individuals to appreciate that giving complete effort and commitment is the equivalent of excellence.
The mental health aspects of exercise come from its anxiety-reducing and anti-depressive paybacks, both of which have special applications to new participants and those who are older in age. One method of boosting regular participation in exercise is for the expert and participant to jointly set goals that are specific, measurable, action oriented, realistic, and time bound.
- Blair, S.N., A.N. Dunn, B.H. Marcus, R.A. Carpenter, and P. Jaret. 2001. Active Living Every Day. Champaign, IL: Human Kinetics.
- Buckworth, J., and R.K. Dishman. 2002. Exercise Psychology. Champaign, IL: Human Kinetics.
- Cox, R.H. 2002. Sport Psychology: Concepts and Applications, 5th edition. Boston: McGraw-Hill.
- Decik E.L., and R.M. Ryan. 1985. Intrinsic Motivation and Self-Determination in Human Behaviour. New York: Plenum Press.