Cultivating Long - term Motivation and Consistent Exercise Habits: The Power of Autonomy

Building long - term motivation and establishing consistent exercise routines are among the most invaluable endeavors one can undertake for personal well - being. A multitude of mindset adjustments can facilitate the attainment of these objectives, and herein, we will focus on a pivotal one: assuming ownership of your exercise regime.

Understanding Autonomy

The sense of being in command of one's choices and actions is defined as autonomy. According to the Self - Determination Theory (Teixeira et al., 2012), autonomy is one of the three fundamental elements in fostering intrinsic motivation. Intrinsic motivation, which stems from the enjoyment of the activity itself, is the most conducive type of motivation for adhering to an exercise program.

The Empirical Evidence of Autonomy's Power

A 2009 Study

A study conducted in 2009 (Vazou - Ekkekakis & Ekkekakis, 2009) involved participants engaging in a 30 - minute treadmill exercise. In the initial session, they were permitted to adjust the treadmill speed according to their preference, although they were unable to view the control panel display and thus had no precise knowledge of the rate. Approximately a week later, they returned for another 30 - minute treadmill session. This time, the participants were informed that the researchers would set the speed. Unbeknownst to them, the researchers set the treadmill to the same speed the participants had chosen in the first session. Before, during, and after the exercise, the participants rated their enjoyment and motivation levels. Despite performing the same workout, they reported greater enjoyment and higher motivation when they were the ones choosing the speed.

Additional Research

Numerous studies have explored the relationship between cardio intensity and the pleasure or enjoyment derived from exercise. These investigations (Ekkekakis et al., 2011) have revealed that for most individuals, exercise transitions from pleasant to unpleasant around the ventilatory threshold or lactate threshold. These two thresholds, while slightly different, both correspond to the point at which heavy breathing commences.

An Exception to the Ventilatory Threshold

Typically, when this threshold is surpassed, the workout begins to feel unpleasant. This implies that interval training, sprinting, or other high - intensity workouts are often unenjoyable, at least during the activity. However, there is an interesting exception.

• In research experiments, when the researchers usually control the treadmill speed or incline and increase the speed beyond the heavy - breathing threshold, participants tend to dislike the exercise.

• Conversely, in several studies where participants were allowed to select their exercise intensity, even when they increased the intensity to or past the heavy - breathing point, they did not experience the same decline in pleasure. For instance, in a study involving 19 women (Rose & Parfitt, 2007), they underwent three treadmill tests. In two trials, the researchers set the treadmill intensity, once below and once above their lactate threshold. In the third test, they were allowed to set the intensity themselves. During each test, they rated their perception of the exercise. On average, they chose an intensity around their lactate threshold. Although this intensity should, in theory, reduce exercise enjoyment, these participants rated the exercise as feeling significantly better when they set the treadmill intensity themselves compared to the other two tests. In post - study interviews, they attributed the better feeling to a sense of control and making their own choices. When they chose their intensity, they were also more confident in their ability to handle the exercise and felt that it was appropriately challenging. These feelings are related to competency, another factor in developing intrinsic motivation.

Some may be concerned that self - selecting exercise intensity without pushing boundaries may not yield sufficient benefits. However, in this study, exercising at the lactate threshold was shown to be adequate for improving fitness and reaping the numerous health benefits of exercise. It should be noted that these participants were not regular exercisers; they were eligible for the study if they had exercised less than once a week for six months. Regular exercisers typically self - select higher intensities than non - exercisers, making them more likely to choose (and enjoy) higher - intensity exercise, which has even greater potential for enhancing health and fitness.

Implications for Your Exercise Routine

Changing Your Mindset

You can enhance your motivation and increase the likelihood of consistent exercise by simply altering your mindset and reframing your exercise experience. Consider exercise as a privilege rather than an obligation. You have the freedom to choose to exercise. Moreover, you have the power to decide which exercises to perform, how to structure them, and the intensity at which to work.

Flexibility in Exercise Guidelines

While there are basic guidelines for effective exercise, these guidelines offer considerable flexibility. Anyone can acquire sufficient knowledge about exercise to make safe and effective exercise choices independently.

• Incorporate cardio exercises, engage in strength training using heavy weights for pushing, pulling, squatting, and hinging movements, and strive to be as active as possible throughout the day. Select movement and lifting methods that you enjoy.

• If you require additional guidance, such as a pre - designed program, a group class, or a personal trainer, at least take ownership of your movements within that framework. Choose the program based on your goals and learn about the exercises to understand their purpose.

• Above all, take ownership of each movement during exercise. For example, when it's time to sprint, instead of thinking, "Ugh, my trainer says it's time to go all - out, so I have to do it now," think, "I'm choosing to go all - out right now because I know it will benefit me."

Reasons to Choose Exercise

Choose to exercise:

• Because it will make you feel good, if not during the activity, then afterward.

• Because it will instill a sense of pride and achievement.

• Because it will help you become fitter, providing you with more energy to engage in the activities you love.

In conclusion, remember that you are in control of your choices. Make the choice to do something beneficial for yourself and start moving.

References

1. Teixeira, Pedro J., Eliana V. Carraça, David Markland, Marlene N. Silva, and Richard M. Ryan. “Exercise, physical activity, and self - determination theory: a systematic review.” International Journal of Behavioral Nutrition and Physical Activity 9, no. 1 (2012): 1 - 30.

2. Vazou - Ekkekakis, Spiridoula, and Panteleimon Ekkekakis. “Affective consequences of imposing the intensity of physical activity: Does the loss of perceived autonomy matter?” Hellenic Journal of Psychology 6, no. 2 (2009): 125 - 144.

3. Ekkekakis, Panteleimon, Gaynor Parfitt, and Steven J. Petruzzello. “The Pleasure and Displeasure People Feel When They Exercise at Different Intensities.” Sports Medicine 41, no. 8 (2011): 641 - 671.

4. Rose, Elaine A., and Gaynor Parfitt. “A quantitative analysis and qualitative explanation of the individual differences in affective responses to prescribed and self - selected exercise intensities.” Journal of Sport and Exercise Psychology 29, no. 3 (2007): 281 - 309.