The Five-Minute Rule
I recently wrote about how I got out of shape, and today I'd like to share a bit about my progress as well as a tip that has been helpful for me.
I've settled on biking as my primary activity for my get-back-in-shape campaign. I love mountain biking more than any other physical activity I've ever tried, and I really miss it. (It's the only area of my life where I'm a thrill-seeker!) I'm starting with road riding until I feel strong enough that mountain biking will be fun again.
For now, I'm not worrying about riding for long distances. I'm just riding for 25-30 minutes about 4 days a week. This works well for me because I continue to compete with myself; there's a sense of racing against the clock to ride a little farther in my 30 minutes than I did the previous day, so that's how I increase the intensity. The shorter time keeps it from feeling overwhelming, and I can see my progress by watching my mileage increase.
On the days that I don't ride, I'm doing strength exercise or yoga. That gives me plenty of variety and keeps some options available for the occasional bad-weather day.
One obstacle that I've encountered is that I can't wait to recover completely from the muscle soreness from my last ride before I ride again: if I did that, I'd never get any momentum going. I'm finding that I have to push through a certain amount of soreness and stiffness at the beginning of my ride, and the Five-Minute Rule is what gets me through that.
It's very simple. At the beginning of a ride, when my legs are screaming as I've barely started to ride uphill, and a little voice says, "Maybe we're too tired today. Maybe we should just go home and have a cookie," I make a deal with myself. The deal is that I will ride for five minutes ... and then I can turn around and go home. And I don't have to ride hard, or fast, for that five minutes. The only rule is that I have to keep the pedals turning fast enough that I don't tip over.
And oddly enough, always, by the time I reach the 5-minute mark, my legs have loosened up, I'm moving faster, and I have no interest in turning back. (Not even for a cookie.) If I still felt bad after 5 minutes, I would know that something else might be wrong: I might be coming down with a cold, or I might have an injury, and then turning back would be the right thing to do.
I do want to be clear that the pain I'm talking about here is that general stiff, sore feeling that comes from pushing your muscles a little harder than they're used to. I think of it as the "good pain," and I can clearly distinguish it from the localized "bad pain" of an injury like a pulled muscle or a strained joint. You shouldn't keep pushing if you can't make that distinction, nor should you try to push through "bad pain." If you're not clear about this, I'd suggest that you work with an experienced personal trainer who can help you start exercising gradually so that you can learn to check in with your body and be mindful about what you experience.
What techniques do you use to get moving when you're tired or sore?
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Melissa H. Kennedy