Commitment: Good things come to those who wait
If people look hard enough, they usually can find a shortcut for almost anything. Sometimes the shortcut fits the “work smarter” mantra, where time or effort is saved while the end result is the same. This is rarely the case within the health and wellness realm.
Most of the time, the more challenging path results in more satisfying long-term results.
Humans are tempted by instant gratification on a daily basis. Fast food, payday loans and social media all prey upon an individual’s desire for quick satisfaction without an equal sacrifice. But as most learn sooner or later, the sacrifice almost always comes later.
Delaying gratification is not natural, it takes discipline and commitment that must be learned over time. But those who apply this principle usually see better results in the long run.
Engaging in a physical activity program is one of the best ways to learn the lesson of delayed gratification. The first few weeks of any exercise program really don’t result in any measurable physical results, even with considerable effort and commitment. This reality can be frustrating, but it’s exactly what’s supposed to happen. The body is learning, adapting and changing internally.
In addition, the exerciser is learning the value of delayed gratification.
Personally, I credit physical activity with who I’ve become as a person. Exercise has taught me how to manage my own expectations in the face of temptation, which is a skill that has paid off in spades. I’m good with saving money, I don’t think about fast food, and I’m not interested in getting “likes” on social media. I’m not saying that I’m special, however. I believe these are learned behaviors that were acquired through a commitment to health and well being.
This week’s exercise also requires a strong commitment to the process because it’s not for the faint of heart. The Iso Forward Squat Press is a great way to challenge the legs, arms and core with one simple movement.
1. Select one medium weight dumbbell and stand with your feet shoulder width apart.
2. Hold the dumbbell with both hands, one hand on each end.
3. Squat down until you’re as low as you can comfortably go.
4. Press the dumbbell out from your chest, then bring it back in.
5. Maintaining the squat, perform 10 forward presses, then stand back up.
6. Squat back down and perform 10 more. Continue this pattern for three sets of 10 repetitions.
The efficiency of this exercise is incredible. The quadriceps and gluteals are contracted during the entire set, while the shoulders and arms work periodically. I like to position this movement between more isolated movements like a bicep curl or bench press to create a little increase in heart rate. Let’s get to work!
Director of business development and population health solutions for Quest Diagnostics, Matt Parrott began this column Jan. 6, 2003, at Little Rock. He loves to hear from readers. Write to him at: vballtop@aol.com