What Is the Relationship Between Motivation & Achievement Goals in Exercise?

You can morph from 188 sedentary pounds into 135 pounds that fly through a marathon in three hours by harnessing your motivation. Accomplishing a goal is dependent on breaking it into achievable pieces, combining ever-increasing effort with recovery, measuring results, eating foods compatible with your goals and persisting when your desire levels are low. Motivation is the power of your mind to influence your behavior -- it determines every breath, bite or drink you take and every movement you make.

  1. Confidence

    • Train your body to achieve in increments.

      If you break a goal into smaller achievable pieces, you will have confidence to move forward. Something that might be physically overwhelming in the beginning -- running a sub-six minute mile -- will get easier after running several workouts. Running 200-meter sprints in 45 seconds for 10 repetitions with a 200-meter recovery jog between each sprint will help you to eventually run a mile under six minutes. Your body will develop pathways for neurons, blood flow, muscle memory and cardiorespiratory endurance that will eventually enable you to hold that speed.

    Constant Improvement

    • Achieving mini goals keeps you motivated.

      Achieving mini goals on the way to the large goal sustains motivation and develops positive habits. Coupled with adequate recovery, increase your effort when you achieve a mini goal. If your long-term goal is seven pullups, your weekly mini goal might be to do one pullup with a one-minute rest break repeated five times. Adding supplemental triceps exercises allows your tendons, joints, muscles and confidence to increase. The next mini goal might be two pullups with a one-minute rest repeated five times, enabling you to slowly increase the number of reps and then decrease the rest break until you achieve the goal.

    Seeing Results

    • Positive results keep you going.

      Accurately recording your workouts, times and weight will keep you aware and your motivation high. You will see your progress and look forward to recording it. Notice ups and downs in your performance. Understanding the reasons your performance changes will open your eyes as to how to get the most out of your workouts. Performance can regress with inadequate recovery, so you will be motivated to give yourself rest to keep moving toward your goal.

    Eating Habits

    • Eat according to a healthy meal plan.

      Nutrition is an important part of achieving your goals. You can exercise as hard as you like, but if you don't develop good eating habits, you won't see the results you want. Create a list of foods to eat. For example, on a daily basis eat four fruits, four vegetables and 75 grams of protein. Having a plan and recording it makes eating decisions easier, helps you plan ahead and fuels motivation. Your specific goals will dictate the nutrition you need. If weight loss is your goal, you may want a plan that helps you maintain a safe calorie deficit.

    Tips

    • Advice and support will lead you to your goal.

      Extrinsic motivators are things outside yourself that encourage your behavior. The Mayo Clinic uses support workout groups to heighten adherence and improve health. If you can have on hand some motivational sayings, uplifting music, classes, coaches, or role models who have achieved your goals, you can get valuable advice. If your energy is low, tell yourself, "I will at least do half of the workout that is planned for me," and you will be surprised once you start, how easy it is to finish the entire workout.