What is behavior change and how does it relate to training?

People are capable and comfortable with change. As we experience life, we grow and change – not just physically, but also mentally, emotionally, socially, intellectually and spiritually. At first glance, the concepts of change and behavior modification seem simple because people are adaptable and change is not uncommon, even if we are not aware of it.

However, if we take a more microscopic look, health behavior change is actually a complex and progressive experience influenced by a number of factors. Behavior change is inherently challenging due to its nature, as “lifestyles evolve over many years for a variety of reasons, and people behave the way they do because their behavior “works” for them (ACE, 2019). It is simply not easy to change a behavior or set of behaviors without an element of struggle, as our behavior is influenced by friends, family, work, stress, sleep, environment, life experiences and general health.

What behavior change is not

Behavioral changes are targetedProcess,not a unique event. For this reason, changes in health behavior are rarely achieved or sustained without effort. A meaningful and sustainable change in behavior occurs gradually. How long this process takes is unique to each person – there is no finite or research-based “due date” for change. Furthermore, the change in behavior is non-linear. This means that it is normal, common, and even expected for a person to move between different stages. And although mistakes are part of the process, they should not be viewed as reasons to give up and give up on the ultimate goalorAdopt an “I failed” mentality.

Behavior change and the fitness connection

Getting in shape and staying in shape, like behavior change, is a goal-directed process. How fitness goals are achieved depends on a person's daily behavior and choices. These decisions help or hinder the fitness journey.

For example, a person has a goal of being physically active for 30 minutes every day. There are certain behaviors and choices that support this goal. Supportive behaviors and choices may include getting adequate quality sleep, staying adequately hydrated, eating nutrient-dense foods, and setting aside the necessary amount of time for exercise. On the other hand, if that person chooses minimal sleep and less nutritious foods (fries, cookies, fried foods, etc.), they are unlikely to feel energized and motivated enough to be active. Decisions like these affect the overall goal. As a result, that person would likely experience frustration and disappointment. Changing behaviors and making healthy choices easy is the key to getting (and staying) in shape.

Steps you can take to make positive changes

Remember that both change and shaping are goal-directed processes.

First, identify one long-term or product goal (what you want to achieve in 6-12 months) and two or three short-term or process goals (something that is immediately achievable and gets you to the long-term goal). Short-term process goals should be related to the behavior and decisions you will make. Making the desired choice or performing a desired behavior will achieve the goal compared to goal achievement based on an outcome (i.e., weight loss). Consider this example:

Long-term goal:I'm going to run my first 5K race in six months.

Short term goalsSupporting the achievement of the long-term goal may include:

1. Ab nächster Woche werde ich dienstags, donnerstags und samstags 20 Minuten laufen und meine Dauer jede Woche um 10% erhöhen.
2. Ich werde täglich drei Portionen Obst und Gemüse essen.
3. Ab Woche 3 werde ich montags und mittwochs jede Woche ein Krafttraining mit Schwerpunkt auf Ganzkörperübungen durchführen.

Your long-term and short-term goals are different from this example. The most important point to remember is to set SMART (Specific, Measurable, Achievable, Relevant and Time-bound) goals that focus on changeBehaviorsrather than a product or result. If weight loss is a desire, and it is for many, behavioral changes and healthier choices naturally lead to improved health metrics such as weight and body composition.

Second, record your progress and behavioral decisions. This may seem daunting, but journaling is an effective way to self-monitor because it gives you a consistent opportunity to reflect on and address:

• Wenn das wöchentliche Ziel erreicht wurde
• Hindernisse, auf die Sie gestoßen sind
• Wie Sie diese Barrieren überwunden haben
• Welche Verhaltensweisen oder Entscheidungen, die Sie getroffen haben, haben Ihr wöchentliches Ziel unterstützt (oder beeinträchtigt)?
• Schritte, die Sie in der folgenden Woche unternehmen werden, um Ihre Bemühungen weiter zu unterstützen

Third, plan for high-risk situations. High risk situations are cases or events in which you are tempted to make decisions that may not support what you want to achieve. For example, pastries in the break room, holiday parties and events where high-calorie food and drinks are served, travel, etc. Create a plan to stay on track during these times and identify strategies you can use to help yourself.

Next, identify people in your network who can provide social support, additional motivation, and structure to your change process. Enlist the help of a spouse, friend, neighbor, co-worker, or other support group with whom you can talk about your change journey and fitness goals. This will help keep you accountable and provide you with a sounding board to share successes and stumbling blocks.

Finally, keep an eye on your food intake (not necessarily calorie for calorie, but food/food quality), hydration, stress, and sleep quality. Without tracking, we are unable to identify behavioral patterns that may be influenced by external stressors or factors. We tend to make less conscious decisions when we don't hold ourselves accountable. Explore different apps that could help you with this process.

Getting in shape requires making healthy choices to support the effort required to achieve a fitness goal. To make healthy, conscious decisions, it is important to engage in behaviors that facilitate making the most rational and supportive decisions. For many, this means making meaningful changes to develop new habits. The process is challenging, but behavior change is the path to a healthy life.

resources

• American Council on Exercise (2019). Der Leitfaden für Fachkräfte zu Gesundheits- und Wellness-Coaching.