Postmedia may earn an affiliate commission from purchases made through our links on this page.
Fitness
Fitness: Find right balance between pleasure and pain when you exercise
No matter who’s exercising, the closer the workout comes to requiring maximum effort the more unpleasant the exerciser feels.
Article content
For some people, exercise requires too much effort. Others believe it isn’t exercise unless their physical limits are being pushed. This love/hate relationship with effort often marks the dividing line between exercisers and non-exercisers. It’s also the theme of numerous studies exploring how effort can be manipulated to be less of an exercise deterrent.
Advertisement 2
Article content
No matter who’s exercising, the closer the workout comes to requiring maximum effort the more unpleasant the exerciser feels. Workouts that stay in a more moderate zone generally elicit more enjoyment, though the line between when a workout goes from feeling good to feeling uncomfortable varies considerably between individuals.
Article content
Some people maintain a level of intensity that never creeps into the zone where there’s more pain than pleasure. But most exercisers opt for a gradual rise in intensity until it takes effort to maintain the pace, then try keeping it there to the end of the workout.
Also popular is interval training where intensity peaks for short periods of time followed by equally short periods of recovery. This ebb-and-flow style of workout has been billed as more palatable for those who find it difficult to sustain longer bouts of constant effort, though the jury’s out as to whether steady state or interval training are more palatable for people trying to make exercise a habit.
The trouble is, when it comes to evaluating enjoyment during exercise, there’s a distinct difference in feedback depending on when the exerciser is polled. Remembered pleasure or displeasure is distinctly different from feelings elicited during a workout. The longer the gap between the end of the workout and when the exerciser reports their feelings, the more favourable they view the workout.
Advertisement 3
Article content
Still, no matter how much time modifies our feelings, some things we don’t forget. Studies suggest the more unpleasant the workout, the less likely we are to go back for more. There is a caveat, however. Researchers studying how enjoyment factors into exercise adherence have noted a difference between recreational exercisers and athletes. With goal-based athletes, bouts of extreme exertion are associated with accomplishment, which alters their outlook not just on the importance of enjoyment during a bout of exercise but also on how they rate enjoyment post-workout. With this crowd, the idea that exercise has to hurt to be beneficial is ingrained into their psyche.
For everyone else, the slope of exercise enjoyment within a single workout is worthy of study. Is there a way to manipulate the timing of pleasure so that we end workouts feeling on a high versus physically wrung out? And will that feeling of pleasure make the next workout less intimidating and therefore more likely to happen?
There’s some research suggesting that instead of focusing on increasing or maintaining intensity, a workout should end easier than it started. Others recommend easing into effort and finishing with purpose. Then there’s the pyramid format that starts off at a comfortable intensity, increases to maximum effort midway and ramps down again as the workout winds down. Each format has its pros and cons, with results inconclusive as to whether one design is more enjoyable than others.
Advertisement 4
Article content
Adding to the body of evidence is a recent study published in Psychology of Sport and Exercise reviewing what the researchers call the “slope of pleasure” and its effects on remembered pleasure, forecasted pleasure and enjoyment. The researchers from California State University in Bakersfield theorized that the optimal slope of pleasure occurred when exercisers experienced a gradual increase and then decrease in effort, versus an ascending (the workout gets harder, with peak effort occurring toward the end of the workout) or descending (the workout ramps up in intensity quickly then eases off to finish easier than it started) slope. The idea was to see whether a less intense start or finish was more enjoyable.
To make sure all workouts were similar in volume and overall intensity, they all started with a two-minute warmup followed by 30 minutes of continuous exercise and a 10-minute recovery. All protocols were matched in overall effort with about 20 minutes of exercise at a moderately hard intensity and 10 minutes at or around peak effort.
The ascending slope increased intensity by 2.5 per cent every two minutes while the descending workout decreased intensity by 2.5 per cent every two minutes. The ascending/descending protocol increased intensity by 2.5 per cent every two minutes, then at the midpoint started decreasing effort by 2.5 minutes. Enjoyment was polled before exercise, every five minutes during exercise and 10 minutes after exercise.
Advertisement 5
Article content
Only the ascending workout changed the level of enjoyment over the course of the workout with exercisers feeling worse when intensity continually increased. The other workouts, both of which featured a decrease in intensity, noted no change in enjoyment from the start to the end of the workout.
These results disproved the researchers’ hypotheses, who thought enjoyment would increase as intensity level dropped. It also differed from previous research reporting that a decrease in intensity resulted in greater exercise enjoyment, including greater remembered pleasure, than workouts that got increasingly harder.
But the takeaway for the average exerciser isn’t that the results weren’t as forecasted. Instead, the idea that intensity can be manipulated to provide a more enjoyable workout is worthy of notice.
Also important to highlight is that individuals have very different preferences about when during a workout intensity ramps up and when it starts receding.
If you’re naturally slow out of the gate, consider these results permission to take your time before ramping up intensity. And if you start off strong but fade down the stretch, go ahead and coast into the finish line. Stop fighting against your natural inclination to take the path of least resistance and lead your workouts by what makes you feel good rather than someone else’s idea of the ideal workout plan.
Recommended from Editorial
Fitness: Does exercise improve posture?
Fitness: Does middle age mark the end of your body as you knew it?
Advertisement 6
Article content
Article content
Continue Reading
Fitness
Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting
Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )
Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:
1. Periods mean complete bed rest
According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.
2. After marriage or kids, fitness is not important
Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.
3. A C-section means your core is gone forever
Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.
4. Walking around the house is enough exercise
While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.
5. Sweating more means more fat loss
Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.
6. Running will ruin your uterus, boobs or joints
This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.
7. Women should only do yoga, not weights
Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.
8. Carbs at night make you fat
Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
If you’ve been faithfully logging your 30 minutes of moderate exercise most days of the week, you’re getting the recommended weekly about of cardio. But a new study1 suggests that for women in midlife, that standard benchmark may not be moving the needle on cardiovascular fitness as much as we’ve assumed. Here’s what you need to know.
-
Los Angeles, Ca10 minutes agoPolice investigate deadly stabbing in Tarzana; suspect in custody
-
Detroit, MI30 minutes agoDetroit Tigers sweep Tampa Bay Rays in win as Dillon Dingler stays hot
-
San Francisco, CA40 minutes agoRetired San Francisco firefighter dies from lung cancer after Blue Shield denies treatment claims
-
Dallas, TX45 minutes agoTrackdown: Dallas 7-Eleven robbery suspect wanted
-
Miami, FL52 minutes agoThis new Italian restaurant in Brickell only has 10 items on the menu
-
Boston, MA55 minutes agoVisiting Boston this summer? Here are 8 navigation tips you need to know.
-
Denver, CO1 hour agoDenver-ish Central Market? RiNo food hall vendors claim they’ve been pushed out
-
Seattle, WA1 hour agoNew Ben & Jerry’s location opening at Seattle waterfront’s Pier 54
