MND
If you choose to continue, that is an added bonus. If you decide to stop at Xk, you still accomplished Xk instead of none.
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Here is one approach that can support long-term commitment to physical activity. It’s about how you set up your exercise dose. It is very common to have a fixed, rigid, or always-the-same routine regarding how much and when you exercise. It also tends to become a polarised decision: Should I train or not?
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Instead of planning sessions with a maximum dosage (MXD), you can switch to a minimum dosage (MND) for your chosen exercise. This approach can help increase your success rate. Most of the time, we plan for the maximum, but we don’t consider that energy levels, time, pain, injuries or other factors may interfere. I usually suggest choosing something you would be able to accomplish on any day. Usually, that dose is very different from what you would do on a day with endless energy and time.
Idea 1: Roll out the yoga mat, no matter what, and start with a couple of exercises that inspire you. Set a timer for 10 minutes. When the alarm rings, you can stop or decide to continue. If you choose to continue, everything beyond that is an added bonus. If you decide to stop at 10 minutes, you still accomplished 10 minutes instead of none.
Idea 2: Start with 4 sets of deadlifts at the gym, followed by 4 sets of dips. If you don’t feel like continuing after completing these 8 sets, you can stop. If you choose to continue, everything beyond that is an added bonus. If you decide to stop at 8 sets, you still accomplished 8 sets instead of none.
Idea 3: Start with a 2k run or walk around your house. When you have completed 2k and return in front of your house, you can decide to stop or continue. If you choose to continue, that is an added bonus. If you decide to stop at 2k, you still accomplished 2k instead of none.
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By sticking to your plan, you'll feel better about yourself rather than feeling discouraged if you can't meet a strict exercise protocol. Over time, you may choose to increase the minimum level dosage, or you might need to adjust it in the other direction.
Motion is lotion. Stay hydrated.
//Magnus Ringberg
