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6 TIPS TO OVERCOME YOUR FEAR OF WORKING OUT
PROBLEM: Fear of injury
SOLUTION: Start with less intense classes
The level of difficulty of some gym classes can feel too intense when you're new. If you go too hard in an attempt to keep up with the class, you might hurt yourself. When scanning the group exercise schedule, look for "Level 1" or "Beginner" classes and save any class labeled "Extreme", "High-Intensity", or "Boot Camp" for later in your fitness journey.
Also, make sure you have the appropriate shoes for whatever workout you're doing. This will provide the correct support for your joints and reduce the chances of injury. It's also important to make sure your muscles are warmed up, so don't forget to warm up with a light jog or a few minutes of jumping jacks before you go full throttle.
Good form is another component to avoiding injury. In our workout programs, there are multiple tutorials to make sure you are using proper form while you workout.
If it has been a while since you've broken a sweat, take to heart the old adage of learning to walk before you run. Walking is a way to "embed the unfamiliar within the familiar," say Janelle Railey, a Mind-Body Psychotherapist based in Asheville, NC. "While walkig, you're in control," say Railey. "You can tune into your body and walk faster or slower accordingly."
PROBLEM: Fear of looking bad in public when working out
SOLUTION: Work out at home with Beachbody On Demand
If only we all had the coordination of Justin Timberlake, but alas, most of us exude awkwardness when it comes to nailing workout moves. Luckily, when working out at home, only your dog will witness when you kick left instead of right.
Another common stressor related to looking bad is showing up late to fitness classes since many people rush to the gym after work.
You can remove these obstacles entirely by opting for a streaming service like Beachbody On Demand. Not only can you access hundreds of workouts for all levels, you can also do them anytime and anywhere. You choose the trainer you like, which intensity you're up for and for how long.
PROBLEM: Overwhelmed by the stimuli at the gym
SOLUTION: Tune it out
Gyms, especially at peak workout times, can be a multi-sensory experience. It can be exciting to some and overstimulating to others. The bright lights, loud music, and competitive spirit are intended to get you pumped up, but that doesn't work for everyone. If they only thing spinning while you're on an indoor bike is your head, find your focus with a good pair of noise-canceling headphones and listen to music that has a steady beat that is in-sync with your workout. Other tips to help you focus and reduce anxiety are to watch TV while on the treadmill or elliptical, or listen to an audio book to shift your attention from your chaotic surroundings.
"Focus on you", says Horton. "Don't compete with the people around you. Work out at your own speed and in your own way. Do your best and forget the rest."
PROBLEM: Working out is not fun
SOLUTION: Find a workout you enjoy
One of the best parts about adulthood is doing what you want (within reason). That applies to exercise, too, say Marit Weikel, Licensed Professional counselor and owner of Weikel Health & Wellness. Choosing an exercise that is fun for you will shift the focus from seeing your workout just as a way to burn calories, to seeing it as an enjoyable way to spend your time.
If dancing lights you up, try Beachbody's Country Heat or Cize. "Finding something you enjoy doing just for the benefit of moving your body can be a whole new way of thinking", say Weikel. Another way to enjoy your workout more is to take it outside, enjoy the sunshine and the cool breeze. pause to listen to the birds, pet the neighbor's dog, or smell a garden of roses. Anything to bring happiness into your workout helps!
PROBLEM: Fear of failure
SOLUTION: Create a Support Group
This one's a biggie. people may be afraid of failure and not even realize it. If you're not o top of it, this underlying fear can lead to procrastination or not even trying at all. The best way to overcome this fear is to face it head on. Write out your fitness goals, have a plan, and tell people about your plan so that they can support you and hold you accountable. I like to have a workout buddy so that we keep each other on track. "Embrace the failure, it's a beautiful thing", say Horton. "Failing is learning and learning is good." Horton says that every time you fail you have two choices: either you courageously choose to try again, or you choose to let fear stop you from trying again and your world gets a little smaller. And, if you repeatedly let fear call the shots, your world continues to get smaller and smaller, along with your confidence. "If things don't go well or according to your expectations, so what?" exclaims Horton. "Find people in your life who will encourage you and work with you in a positive way so the experience is awesome no matter what."