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Original poster

How do I enjoy exercise?

58 replies

Exercisehelp · 20/05/2023 17:35

Is it possible to become someone who enjoys exercise and does it because they want to and not because they have to?

I have put on a few stone over the last year or so, having lost 5 on SW, while exercising. I started eating crap and stopped exercising so its all back on.

I am not asking questions about diet because I have that covered, but even before when I could see and feel the benefits, I just hated going to the gym, classes whatever. I have now started at a new gym, and am sticking with classes I prefer (but not love) such as spin, hiit, body combat. I detest doing anything alone like the treadmill or just weights.

I really want to wake up, and think 'I want to go to the gym, and enjoy it' but I just can't get there. I know about building habits, and I can do that, but even so, I go through gritted teeth, force myself to go through a class or two and feel better after. Its mainly the going in the first place and enjoying it when I am there that I struggle with.

The only exercise I really enjoy is cycling long distance, but I cant do enough of that with work, family etc.

I have tried all the "imagine the benefit/feeling you feel after the class" but that simply doesnt work for me. I go because otherwise I would be massive and unfit, so its necessary for me, but I want to enjoy it.

Is there a way I can change my mindset?

OP posts:
LolaSmiles · 10/06/2023 06:48

I know it's annoying but I think there's this idea that people who are super fit and healthy have some special ability to love exercise, but most of them just like the benefits of it and do it because of that*
I'd agree with this.
It took me months to build habits for exercise so I got to the point of feeling enjoyment at the thought of doing it. Like OP I was fine once exercising but didn't have much motivation.

What pushed me over the threshold was not doing exercise once I'd got used to doing it. Suddenly I realised I felt crap and sluggish from not doing it.

OttoGraph · 10/06/2023 07:18

i hired a spin bike through lockdown & did GCN classes and a few others on YouTube, can you use the spin bikes at the club when there is not a class and do your own stuff?

Original poster
Exercisehelp · 10/06/2023 10:01

Thanks everyone especially @SportsAndExerciseMedicineDoc for the comprehensive reply.

I have tried all sorts of exercise in various classes, types, conditions, gym, outside, with friends, alone etc and I just simply don't enjoy it. I hate the build up, knowing thst its going to happen and detest it even more while doing it. I dont event get the buzz after that so many talk about.

I just have to accept its another chore on the to do list.

OP posts:
Jemimapuddleduk · 10/06/2023 10:05

Getting a peloton bike has been life changing for me. I save the commute time to the gym and it’s easier to fit in a 30 minute class most days. I do the spinning and strength classes. The instructors are amazing and motivating.

SportsAndExerciseMedicineDoc · 10/06/2023 10:15

What is it about the long distance cycling that you really enjoy? Is the enjoyment the anticipation, whilst doing and/or afterwards?

SpinachSpinachMoreSpinach · 10/06/2023 10:33

I think you said that you have plenty of time to exercise but often dont make it to the gym? How about working out at home, with online trainers on YouTube?

I like Growingannanas HIIT. She has many workouts of varying duration, both with weights/dumbbells and without. Maybe try one of her short tabata workouts wh8ch are less challenging.

Lucy Wyndham Read is also good for beginners as she has a lot of very short workouts. It's easier to commit to doing 7 or 10 minutes, and maybe you'll be energized enough to do more. I particularly like her Thighs & Glutes session, which is a bit more challenging but very effective.

Also, maybe you might enjoy working out with weights? Have a look at Caroline Girvan's EPIC Beginners series. Start with 3 or 4 kg dumbbells or whatever you find doable but challenging. I found her workouts life-changing!

Farmageddon · 10/06/2023 11:00

Exercisehelp · 10/06/2023 10:01

Thanks everyone especially @SportsAndExerciseMedicineDoc for the comprehensive reply.

I have tried all sorts of exercise in various classes, types, conditions, gym, outside, with friends, alone etc and I just simply don't enjoy it. I hate the build up, knowing thst its going to happen and detest it even more while doing it. I dont event get the buzz after that so many talk about.

I just have to accept its another chore on the to do list.

To be fair, at least you are still making an effort OP.
A lot of people would just give up once they didn't enjoy it, but you are persevering which is admirable.

If you can accept that it's something you don't love, but will do anyway because your body benefits from it then that's ok.

MMMarmite · 10/06/2023 12:27

SportsAndExerciseMedicineDoc · 10/06/2023 06:36

Hi again,

Thanks for the update. It’s fascinating to read your experience and the other answers to the question, ‘Is it possible to become someone who enjoys exercise and does it because they want to and not because they have to?’, is YES. And, yes, you can change your mindset around exercise.

The evidence around enjoyment of exercise is interesting. We’re all basically feeling machines that think and our emotional response before, during and after exercise drives our long-term behaviour.

Here’s an explanation in two graphs (below). Your fitness capacity goes from ‘chilling in front of Netflix’ (rest) to ‘sprinting to catch last bus’ (all out). As you can see in the first graph, this person has a smaller capacity (length of bottom line) and their personal thresholds (aerobic and anaerobic) are lower. This means that the number of activities they can enjoy is much lower than the person in the second graph. Evidence shows people uniformly enjoy activities below the first threshold (green line), there’s a 50/50 chance they’ll enjoy activities between the green and black lines. Once you go above the second vertical line (black) people uniformly don’t enjoy these activities/exercise.

Hope I haven’t lost you! The trick is to work out where your personal first threshold is (green line) and to build fitness by working at an intensity just below this line. This means doing activities below the line and walking/running/biking at an intensity close to the green line. This keeps the intensity enjoyable. As you get fitter, the green line pushes to the right and the range of activities you enjoy will expand.

If interested, I can expand and tell you how to work out where your green aerobic threshold is and how to work out what to try. Just didn’t want to make this too long!

Some things you could try instead of the gym given what you write that you like:

  • Get an indoor bike trainer and try a game like Zwift
  • Do hiking or walking round your local area with a weighted backpack
  • Try activities like indoor climbing to build strength instead of the gym

Finally, remember that the goal is to find activities you truly enjoy. This way, exercise becomes something you look forward to rather than a chore you feel you have to do. Feel free to reach out if you need more specific guidance on identifying your personal thresholds or if you have any other questions!

This is fascinating :)

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