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MUSCULAR STRENGTH, MUSCULAR ENDURANCE AND FLEXIBILITY: BEHAVIORAL CHANGE STRATEGY

Many things may interfere with your strength and flexibility training progress. Some of these harriers (roadblocks) and strategies for overcoming them to keep you moving toward your training goals are described here.
1)You are aware of your need to engage in strength and flexibility training but just cannot seem to stay interested enough to avoid skipping workouts.
1. Set a realistic goal for each exercise, such as only a 10-lb gain in the amount of weight you can move for three weeks.
2. 'lake a tape measure and record the size of your upper arm, upper leg, and abdominal area.
3. Avoid remeasuring yourself until you have added 10 lb to most of the exercises in your program. You can be assured that you will meet this goal at your own pace and that, when you do, you will have acquired additional muscle mass.
4. Arrive at the exercise site early with plenty of time to enjoy your workout.
5. After you walk or jog a few minutes, take 3 to 10 minutes to relax, wind down, and enjoy stretching the major joints.
6. Make a mental note of how far beyond your toes you can reach, how difficult it is to reach behind your back and touch both hands, or how far forward you are able to move when stretching your calf muscle. Having these mental notes will help make you aware of improvement in future workouts.
7. Force yourself to stretch carefully prior to every workout until it. becomes a habit and you discover the benefits of stretching.
2)After three to four months of training, you seem to have leveled off or reached a plateau. Improvement is occurring so slowly that you are becoming discouraged and feel you have already improved as much as possible.
The first month of any exercise program is the most difficult. Muscle soreness, discomfort, and a body that looks the same as when you started can discourage you at this stage. Try some of these techniques to overcome this critical period:
What you are experiencing happens to everyone. Initial gains in strength and endurance are always much greater than those you achieve months later. Consider some behavioral changes to help overcome this leveling:
1. Incorporate one fun day into your weekly schedule, preferably on the day you are most likely to skip. Use lighter weights, rest longer between sets and exercises, and enjoy yourself.
2. Find a partner or group of people at about your level to work out with, and encourage one another to put a strong effort in your remaining two workouts weekly.
3. Incorporate a maximum lift day into your workout routine once every four weeks to demonstrate how you are progressing in each exercise. Use this session to reestablish your 1-RM and record the results.
Roadblock
3)At the end of a workout your calves feel tight and are sometimes sore.
A feeling of tightness or even some mild soreness should only occur after your first three or four workouts. If it continues, examine every phase of your program. Are you properly warmed up prior to beginning your stretching session? Are you using static or PNF stretching exercises rather than ballistic movements (described later in the chapter)? Are you stretching for three to five minutes at the end of your workout? Are you performing the correct exercises? Are you stretching both the calf muscle and the heel cord? You should find the answer to the problem in one or more of these questions.
4)List other roadblocks you arc experiencing that seem to be reducing the effectiveness of your strength and flexibility training program.
Now list the behavioral change strategics that can help you overcome these roadblocks.
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