Presence of mind: five ways to lower your class drop-out rate with mental toughness - aerobic exercise classes

American Fitness, July-August, 1993 by Bob Pankey

Five ways to lower your class drop-out rate with mental toughness.

It is estimated nearly 50% of those who enter aerobic classes quit within a month. What causes this failure to stick to exercise programs? It takes more than physical stamina to stick with a training program. Mental skills must be conditioned as well.

If you want to increase your fitness and stay with your exercise programs, it's time to get tough. Mental toughness, as defined by Richard Dienstbier, M.D., of the University of Nebraska at Lincoln, refers to a distinct reaction pattern to challenges--mental, emotional and physical--which characterizes how humans cope effectively. To understand what it takes to get mentally tough, it's necessary to look at what controls responses in the body.

The Tough Response System

Initially, the hypothalamus to the sympathetic branch of the automatic nervous system controls mental toughness. Often referred to as the sympathetic nervous system (SNS), it is responsible for the heart pounding, moist-palmed "fight or flight" response which prepares the body and mind for challenging situations. Specifically, the adrenal gland responds to this and releases its main hormone, adrenalin.

Another system that responds to a stressful challenge is the pituitary-adrenal cortex (PAC) response. The pituitary gland activates the adrenal cortex to release cortisol, the prime "stress hormone" of the body. If the PAC response outweighs the SNS response, challenging situations may overwhelm an individual.

Research shows the degree of toughness within individuals varies. Those who have mental toughness naturally are more at ease under normal situations. Their resting heart rates and blood pressure reflect this ease. When faced with pressure such as hurrying home from work to rush off to class, the "tough" one's SNS-adrenal system springs into action quickly and efficiently, while the PAC system remains stable.

This reaction isn't as smooth for those who are not "tough". In the face of hassles like attending aerobic classes three to four times a week, their physical reactions tend to be overblown and longer lasting. The result from these kinds of stressors is more disorganized, which leads to less effective coping skills, helplessness and depression. The absence of the toughness response interferes with one's ability to cope with challenge. This in turn negatively affects the person's self-image as an effective master of adversity.

Learning effective coping skills can make the physical reaction of the two systems less intense and more automatic. If you have trouble sticking to a fitness program, and find your motivation waning in the face of challenges, here are suggestions to improve your toughness response.

1. Talk To Yourself

Talking to yourself out loud lets you realize there is seriousness to a situation. It prevents an imbalance of the SNS and PAC systems. For example, you might say, "This is a hard aerobics class, but I can make it." Or, if you are having a hard time with attendance, say, "Going to class is hard, but I'll be happier if I do." Use positive approaches and avoid pushing beyond your capabilities, which could cause injury.

"Delayed gratification" is another motivation technique, recommended by George Taylor, a professor of kinesiology at University of Texas, San Antonio. When you are thinking of excuses for not attending class (it's too cold, you're too tired, you don't have the right clothes), tell yourself a good reason for attending class or finishing a workout, and you'll remind yourself of what it is when it's over. It is hard to realize the long-term benefits of aerobics when the muscles ache and it is difficult to breathe. Learn to wait and reward yourself when it's finished.

2. Use Visual Imagery

Visualizing yourself smoothly working through a difficult routine can improve technique and help you reach your goals. With this technique, you can program the types of moves needed during your workouts. For those having trouble with more difficult steps, try to repeatedly visualize yourself working out. Later, when you get to class, those motions should feel more natural and easier to accomplish.

Visualization can also work for those having difficulty attending class. Visualize the details of waking up, going into your closet, putting on your aerobic clothes and shoes and going out the door. Repeat this image several times before you fall asleep or sit down in front of the television.

3. Eliminate Boredom

One psychological problem common to exercisers is boredom. To cope with it, it helps to set small goals. Or, try a different exercise. For example, if you normally take aerobics, try cycling or swimming. You can also ask to participate in changing the appearance of the workout room. Suggesting the instructor teach from a different area of the gym can change your outlook.

Bringing a partner prevents boredom, according to experts. "Having someone by you can make a class seem shorter, and may bring the two of you closer together," says Daniel Gould, professor of exercise and sports science at the University of North Carolina. Many find it becomes easier to express themselves when sharing a common bond like exercising. This makes good sense for married couples.