For most of us, exercise is hard. It’s painful. And it’s generally not much fun. The reality: We need to do it anyway, especially those of us working toward a weight loss or fitness goal. But a new study from McGill University has discovered a little trick to make even the most intense workout easier and more enjoyable: Acceptance and commitment therapy (ACT), a type of psychotherapy that teaches that negative feelings and experiences aren’t good or bad; they’re just a fact of life.
Researchers think that applying ACT techniques to exercise could help you push through a workout and actually enjoy it—which could, in the long run, help you stick with a regular exercise routine.In the study, 39 women between the ages of 18 and 45 were put through a cycling workout that gradually became more intense. The workout ended either when the participant said she'd reached her absolute maximum effort or when her pedaling fell below a certain speed. Next, the women were split into two groups: One group learned ACT techniques for 40 minutes, while the other women spent 40 minutes setting goals for their next workout. And when the two groups came back together, they performed the same cycling routine as before.
After the second workout, the women who went through the ACT session were able to tolerate the workout for about 15% longer than before. The goal setting group, on the other hand, saw about an 8% decrease in its exercise tolerance time. The ACT group also reported higher levels of post-exercise enjoyment, which makes it more likely that they’ll continue the routine, say researchers.
So how does it work? We’ve learned that the best way to wrap your head around ACT is to use the same Ice Cube analogy that was used in the study.
Check it out, then use what you've learned in your next workout to go harder, longer.Step 1: Determine your goal. In the real world, your long-term goal is probably to get in better shape or lose weight, which means that your short-term goal is to complete your workout and get the most out of it by really making that time count. However, for this analogy, your goal is to keep an ice cube on your open palm for 2 minutes. Just as you need to find a way to complete your workout despite a little discomfort or boredom, you'll need to try and hold on to the ice cube despite some discomfort.
Step 2: Imagine holding an ice cube. (Or if you’re more of a hands-on learner, go grab one from the freezer.)
Step 3: Pay attention to the thoughts that go through your head as you hold the ice—maybe your hand feels numb, cold, or uncomfortable. Your brain is probably telling you to drop the ice cube, similar to how your brain tells you to slow down or stop during an intense workout when your legs feel heavy or you feel out of breath.
Step 4. Instead of dropping the cube, simply accept and acknowledge the discomfort. Don't try to push it away or distract yourself from what you're feeling, as this requires energy you could be devoting to your workout. Instead…
Step 5. Separate your thoughts from your behaviors, a technique known as “cognitive defusion.” Make a conscious choice to continue working through the discomfort. Calmly remind yourself that going through this temporary discomfort with the ice cube is the only way to achieve both your short- and long-term goals.
Step 6: Apply the same techniques to exercise. Instead of thinking, “I’m out of breath, I’d like to stop working out,” think, “I’m out of breath, but this is temporary and a normal part of exercise. I can finish this workout.”