How Choosing Pleasurable Workouts Can Enhance Your Fitness Goals

Image Name: Focused Fitness with a Weighted Ball

Maybe you’re a runner who loves feeling the breeze on your cheeks while zooming through the trail or city streets. Maybe pumping iron and feeling your muscles swell is your thing, or practicing yoga, going swimming, or powering through a high-intensity interval training class. We favor different types of exercise at varying intensities, and all of these different types have benefits. Exercising is part of a healthy lifestyle. One question that comes to mind is whether you will exercise more if you stick to what you enjoy. Are you more likely to put the effort in when it’s something you tend to like more or if you have control over the exercise or the intensity? Recently, researchers set out to find some answers.

The Study
In a study published in the International Journal of Behavioural Nutrition and Physical Activity, researchers sought to determine if participants trained more frequently when they were allowed to self-regulate their exercise intensity according to their preferences and tolerance. They wanted to know how to motivate people to exercise more and suggested that educating them on the health benefits of exercise isn’t enough to get people to take action and get moving.

The researchers from Lusófona University in Lisbon, Portugal, focused on pleasure as a leading motivating factor. They invited 46 adults who weren’t regular exercisers to join exercise classes. Over eight weeks, study participants could join a workout class at a health club every two or three days if they wanted to. If they didn’t want to, they didn’t have to.

The Classes

The classes involved:

• Warming up on a treadmill.
• Five exercises in a resistance training session.
• 15 minutes of stationary cycling.
• Four stretches to cool down.

Half of the participants were allowed to choose the intensity of their exercises that felt the most pleasurable and comfortable for them. The other half had to follow standardized instructions for exercise intensity.

The Results
The adults who could choose their exercise intensity based on pleasure or what they preferred attended 77% more exercise sessions than the participants who had to follow the standardized instructions. The participants who weren’t able to choose the exercise intensity attended classes an average of 8.13 times in eight weeks and reported smaller improvements in mood. In contrast, those who had the freedom of choice went to the health club 14.35 times and reported much higher improvements in mood. Exercise yielded a more positive emotional response in those who self-regulated their workout intensity.

Image Name: High-Intensity Rope Work

The Takeaway
If you prefer lower-intensity sessions, go with that. If you prefer higher-intensity intervals that are over quicker, go with that. The takeaway here is that when you have more control over your exercise plan and you’re able to choose the intensity you prefer, you’re more likely to get a better mood and a positive impact from working out. You might also exercise more often, which is good news for your overall health and fitness.

This study suggests that sticking with exercise intensities that you find more comfortable or pleasurable could be more motivating, and let’s face it, motivation is what gets you moving. If your main issue is showing up to exercise, it could be time to take the reins and consider the exercise intensity that appeals to you the most.

Exercise, Workouts, and Motivation
Understanding what drives you to exercise can significantly impact your fitness journey. Motivation plays a crucial role in whether you stick to your exercise routine. By focusing on activities that you enjoy, you can ensure a more consistent and enjoyable workout regimen. This approach not only enhances your sports performance but also aids in recovery and injury prevention.

Nutrition and Health
In addition to choosing enjoyable exercises, paying attention to your nutrition is vital. A balanced diet supports your overall health and complements your fitness efforts, whether your goals include weight loss or muscle building. Combining a pleasurable exercise routine with proper nutrition can lead to sustainable health and fitness improvements.

Customizing Your Routine
Customization is key to maintaining a long-term exercise habit. Whether it’s running, weightlifting, yoga, or swimming, aligning your workouts with your preferences ensures that you’re more likely to stick with it. Self-regulating your exercise intensity based on what feels good can result in higher attendance and better emotional outcomes.

Conclusion
Embracing an exercise routine that you genuinely enjoy and have control over can lead to more consistent participation and better overall health outcomes. The study highlights that the freedom to choose exercise intensity based on personal preference leads to higher attendance rates and improved mood. By focusing on what you love, you can stay motivated, achieve your fitness goals, and enhance your well-being.