Picture this scenario: you're running on a treadmill. Sweat is dripping off your body. Your heart rate is up. You feel tired and sluggish. You feel like you've been running forever and can't take one more minute of it.
Then you look down at the clock and discover you've only been running for 10 minutes! You suddenly become discouraged and feel like stopping.
You tell yourself, "There is no way I can run for another 20 minutes." Then you repeat to yourself, "I'm too tired to run ... I'm too tired ... I don't think I can run anymore."
Now you've talked yourself into believing that you're tired. You lower the speed and begin to cool down. Could this have been prevented? The answer is, "yes!"
You were tired because you told yourself you were tired. You probably could have finished your 30-minute cardio session if you told yourself you could.
Willpower
Exercise, especially cardio, has a lot to do with your mind. If you do not believe in yourself, then you will not be able to accomplish what you set out to do.
I thought about this article as I was running on the treadmill today. As I was approaching 20 minutes, I was thinking to myself, "I'm getting tired. I'll start walking at 20 minutes." Then I thought to myself, "Am I really that tired? Am I so tired that I can't run another 10 minutes?" I realized I wasn't.
My mind was telling me I was, but I continued to run. I know it is hard to do cardio for 30 minutes consecutively. Here are some tips to help you push yourself and complete your objectives and goals.
5 Mind Tips and Tricks
1. Don't Let Your Mind Tell You You're Tired!
I had the privilege of meeting IFBB Pro Jeff Willet, 2001 Team Universe Heavy Weight Champion, in August '01. One thing we talked about was the mental approach toward working out. Jeff told me that while doing cardio, when he feels tired, he tells himself he has to "tank it out!"
Now, when you picture a tank, what do you think of? You see an immovable object that continues to move forward, crushing whatever gets in its way like a juggernaut.
That's how you have to picture yourself when doing cardio. You have to keep moving forward and not let up until you reach your destination.
2. Listen To Music or a Podcast
I just started doing this while running on my treadmill. When you have motivational stuff or music blasting in your ears, you don't hear the things around you. Music also pumps people up and gives them energy. This can be a real boost when you have five minutes left in your cardio session.
3. Don't Look At The Timer
Constantly looking at the timer is the quickest way to discourage yourself! The worst feeling in the world is when you think you've been running for 20 minutes and look down at the timer and see you've only been running for eight. Keep your head up and focus. Don't worry about the time.
If the equipment you are using has a buzzer that goes off after a certain amount of time, set it for the duration of your session and don't worry about the time. If the equipment does not have a buzzer, I understand you have to look at the time to keep track of how long you've been on. Just don't look every minute, especially when you just get started.
4. Try Interval Training
If you cannot run or do another type of cardio, do high intensity intervals. One way you can do this is by walking for five minutes, running for 5 minutes, walking for five minutes, running for five minutes, etc. Another way is, run for a minute, then walk for a minute, run, then walk. If you have trouble completing your desired time, I suggest trying this.
5. Mix It Up
Cardio can be very boring. One thing I have tried in the past is doing different types of cardio in one session.
An example of a session I did is:
- 5 minutes of punching heavy bag
- 5 minutes on stepper
- 5 minutes of jumping rope
- 5 minutes of punching heavy bag
- 5 minutes of stepper
- 5 minutes of jumping rope
Doing this is a good idea if you get easily bored when doing cardio.
Conclusion
It is important to remember not to fool yourself into thinking that you are tired. Follow the tips I have outlined, and I'm sure you'll be completing your cardio sessions and eagerly awaiting your next session.
Until next time, stay focused and believe in yourself!