Rewards Firm Up Resolve to Exercise

So this is the year you really will work out regularly--no excuses allowed?

If that’s your plan, pampering yourself for perseverance will help the pounds drop. According to studies conducted at San Jose State on 500 subjects, exercisers who were given rewards for regular attendance were more faithful to their aerobic dance classes than those who were not.

Rewards seem to motivate people, says researcher Len Kravitz, who conducted the studies with David Furst, an associate professor of human performance at San Jose State.

“The first six months is make or break time (for exercise adherence),” says Kravitz, whose study, partially supported by Nike and Apple Computer, was published recently in the journal Psychological Reports.

He suggests special rewards at the one-, three- and six-month marks of an exercise program.

“At one month, maybe a nice book or video; at three, perhaps an exercise outfit. At six, top-of-the-line athletic shoes. If you’ve been exercising regularly, you’ll need new shoes by then anyway.”

He speculates that rewards might be more important in the initial stages and that social support is more important over the long term.

Other studies suggest:

* External rewards are vital only until you perceive intrinsic rewards, like stress reduction.

* Enjoyment of the routine is vital for perseverance.

* Exercising in small classes rather than in large ones increases the odds of sticking with it.

* Pick an exercise spot that is convenient to get to.

* Pick a health club or track three miles or closer from your home or job.