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Fitness Room
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| Fear of fitness by Ben Brown Right about now, a time somewhere between the season of forgotten New Year's resolutions and the onset of swimsuit despair, is the peak time for exercise guilt. "Why can't I stick with a fitness plan?" you wonder. "What's wrong with me, am I just a loser?" No, you're not a loser. But you may be a scaredy-cat. Fear is one of the biggest reasons people give up on exercise, according to a growing number of sports psychology and fitness authorities. But these same professionals have devised simple strategies for getting over your fear and getting on with your workout. The fitness-attrition problem is big. About half of the people who begin an exercise program quit with¬in the first 6 months, according to Kathleen Martin Ginis, Ph.D., professor of kinesiology at McMaster University in Hamilton, Ontario. Ginis and other experts say that two types of fear in particular are driving the dropouts. The first—anxiety about not being able to perform exercises correctly or looking stupid doing them—can curse anyone who is struggling through the learning curve for a particular activity, regard¬less of her fitness level. The apprehension may be more intense for someone who's new to exercise, but this fear could also keep a runner away from the lap pool, for instance, or a treadmill junkie from hopping on the elliptical trainer. The other type of fear, known as social physique anxiety, "is connected with concern that others are negatively evaluating our physique," says kinesiologist David Conroy, Ph.D., of Pennsylvania State University. Women—no surprise here— are especially vulnerable. In Ginis’ studies, women who were new to exercise tended to feel more exhausted and were in a worse mood if they worked out in front of mirrors (everywhere in a typical health club) or if they used exercise videos that featured ultra-fit women or super models. This, Ginis says, suggests that "maybe it's not the exerciser per se. Maybe it's the environment." If typical fitness experiences under¬mine their confidence and heighten their anxiety, Ginis says, "it's no wonder these women drop out." But the change-the-atmosphere message has gotten through to the people who direct fitness programs for a living. "The intimidation issue is huge," says Jill Kinney, co-founder of San Francisco-based Club One, which owns 22 clubs and manages another 78 facilities in 10 states. Research by Kinney's company and other experts in the fitness industry suggests that one of the top reasons people tend to avoid the gym is, as Kinney puts it, the "fear that you'll go into a club and there won't be people who look like you." The power of the fitness-fear factor is among the driving forces be¬hind the growth of women-only dubs like Curves. "We women are self-conscious just walking around in the world. We don't need to go into a fitness facility and feel even more self- conscious," says Donna Stauber, Ph.D., director of health and nutrition for Curves International Inc., which oversees some 7,000 franchises throughout the United States and Canada. Here's how you can apply what the pros have learned to your own fitness ambitions. Rethink your definition of exercise. Think of it as movement, any movement—not necessarily something that you have to do in a gym or at a track. Gardening is exercise; so are walk¬ing the dog, playing tag with your kids, strolling through the woods picking blackberries. If you've been unsuccessful at sticking with a traditional program before, simply focusing on moving more in these ways may not only help you burn calories now prepare you mentally and physically for other activities in the future. Be environmentally conscious. Shop around for fitness experiences that make you feel nurtured and accepted. That's pretty easy if you walk, say, in your neighborhood or on a trail—unless it's frequented by local college cross-country teams who make you feel that you're moving at a snail's pace as they zoom past you. Finding a comfort zone can be more challenging, though, in health club situations. Consider women only facilities such as Curves, where everyone does the same strength-training and aerobics circuit, no mat¬ter what their fitness level. Test the waters. If you're interested in trying a new class—Pilates or hip Hop, for example-borrow a video from a friend or the library, and try it at home first. That will show you what to expect and allow you to practice a little before you make your debut in a group situation. Get one-on-one help. Almost all clubs now offer personal training to help you overcome your fear of incompetence, and often the first session is free. Know your triggers. If groups freak you out, find a secluded (but safe) path or track where you can walk or run. If you like the anonymity of a fitness class or the cardio room, stay toward the back (away from the mittors if they make you uncomfortable). If physique anxiety is your hang-up, start with an activity like yoga that you can do on your own. Call out the cavalry. If you're the social type, tackling a new activity in a supportive group can make the effort less intimidating; other members can help you through or dis¬tract you from your fears. Focus on the positive. Think of the many things exercise can do for you: feeling less winded when you work in the yard or play with your kids; being more optimistic, more energetic, less stressed, and oh yeah-less of a scaredy-cat. |
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