FINDING YOUR MOTIVATION
Nicole Stefl, Tyler Shearer, and Janae Trogdon
I
magine yourself at the BYU-Idaho Crossroads, sitting at your table munching on
some Lays, examining those around you. A woman runs past the window in
front of you, sleek legs, doing her simple daily jog. You reach around to grab your
soda, and notice a group of men, with chiseled upper bodies, carrying a stack of
chairs. As you reach for another chip, you question your own appearance and come
to this quick realization: you do not reflect your best self. Do you ever question your
physique and wish you looked different; yet, you have a shortage of ambition to act
upon it?
Many college students lack the motivation to work out, and be physically and
mentally fit. The solution to finding motivation can be established through studying
these topics: strength training, endurance training, and self-determination. The
research outlined by these topics will guide you to the health and physically you
desire.
ENDURANCE TRAINING
Endurance training is accomplished through a nonstop workout, also known as
aerobics. These exercises are typically done to encourage the intake of oxygen at a
high-level pace and to “increase [a person’s] endurance and energy and to achieve
and maintain their proper weight.” Having this great amount of endurance not only
increases the amount of oxygen a person takes in; but, it allows the muscular system
to absorb more oxygen-rich blood as well. Thus, through continuous aerobic
exercise, one is able to run, swim, cycle, dance, skate, hike …etc. a longer period of
time than the untrained, human body. The most popular out of all these aerobic
exercises is running (Aerobics, 2009, pp.85).
RUNNING
Do you remember when you were in elementary school, and you had to run a
mile once a week? Did you ever wonder why? You were kids. Why couldn’t the
teacher just make you play a game? Wasn’t that enough? No. Running contributes
much more positive aspects to the mind and body than any other exercise. Running
“Aerobics…
increase [a person’s]
endurance and
energy and to
achieve and
maintain their proper
weight.”
decreases heart problems; increases endurance; forms an ideal, limber body; can
build the mind academically; assists in keeping weight gain under control and
relieves stress (Running, 2009, pp. 520-521).
Cameron Morfit interviewed Ben Davis, who is famous for his inspiring
YouTube video, “My 120 Pound Journey”, has lost 130 pounds, and gone from a
size 48 to a 36 waist. He’s kept the weight off for about a year and a half now.
Morfit inquired to know how Davis started. He replied:
You don’t love running when you first start because it hurts. Your legs hurt, your
lungs hurt. But once you make the decision and start to move forward, you become a
different person. It’s not about having to hit your goal weight to start feeling good again.
(Morfit, 2011, para. 8)
It is all in the mindset of things; seeing the bigger purpose of running. It’s
“You don’t love
running when you first
start… But once you
make the decision
and start to move
forward, you become
a different person.”
important to remind yourself that it will be hard at first but, if continued, it will
become easier. Davis continues to talk about food cravings, and the amount of
discipline that it takes to keep everything in moderation. Food can become an
addiction. Anything, if done for a consistent period of time, can become an
addiction—even exercise. However, exercise has a different form of addiction; it
plays through your emotions. When you run, especially long distances, the body
releases endorphins, which gives you that happy, feel-good sensation.
Julie Bowen, from TV show’s Modern Family, confessed, if she does not go
running in the morning, her days do not go as smoothly. She tries to go running
every morning, but sometimes her busy schedule simply does not allow her to. If
she only gets to run four times a week, she gets grumpy and no one wants to be
around her. “Everything looks bad, my children seem too loud, and my job seems
like fun but not as much fun” (Zepeda, 2011, para.10).
Running helps to enforce self confidence in a person’s mind. When those
endorphins are released, they not only get a sense of feeling good physically, but
they feel good mentally. Running reinforces knowledge of control over that person’s
body, in their mind; which then enforces control in other aspects of their life.
Nicole Stefl, a sophomore at BYU-Idaho gave a public speech in class on how
running changed her from a nerd to an athlete during her high school years. “I used
to think, ‘If I can run 10-miles straight, I can talk to the cute boy in class; or, if I can
sprint a 5K, I can have the self-esteem to give a great memorized presentation.’”
An emotion that is hard on the heart is stress. Stress causes the heart to
work harder because a chemical released in the brain, sends out a message that the
“More than losing
the baby weight, it
helped me to
regain my sanity.”
body needs to work harder due to all the thought process of that person’s list of
things to do. Running can calm that stress by putting it towards physical activity. It
also gives that individual time to think, and take their mind away from the stress by
distracting them with the concentration on their body’s actions. Dana Zepeda asked
Julie Bowen, from Modern Family, how running helped her, psychologically, after
having twins:
More than losing the baby weight, it helped me to regain my sanity. When you are in a
house with lots of babies, no sleep, and everything is about their needs all of the time, I
found that going out for a run in the morning before they got up—even if it was just for half
an hour—made me feel like I did something for myself. It wasn't just all about babies, and it
made me feel okay. (Zepeda, 2011, para. 4)
Every person has their own reason for running. For some, it is to relieve stress,
for others, it is solely to stay in shape. Perhaps, the latter reason is a forceful excuse
to run—especially if the individual despises running to begin with. However, as they
continue, and gain more endurance, they find a deeper intention to run and find
their own personal motivation.
A survey was conducted on this particular subject through Surveymonkey.com.
Three questions were asked: What is your favorite long-distance exercise? What is
your biggest reason for this long-distance exercise? And, what motivates you to keep
going? In the first question, the favorite long-distance exercises calculated as: 48.3%
running, 31% cycling, 20.7% swimming, and 13.8% hiking or other. The second
question addressed the individual’s reasoning: 27.6% do it for fun, 41% do it to stay
in shape, 34.5% do it for the good feeling that it gives them, and 24.1% do it to destress their lives. Finally, the last question recognized the persons personal
motivation through 41.4% trying to protect their health; 20.7% endure it for the
prize or to simply reach the end of the destination; 34.5% continue for the expected
endorphins; and 13.8% are motivated by a friend.
CROSS COUNTRY
Cross-country developed in England, and was originally a horse-race which
then turned into a foot-race (White, 2005, p.189). Cross-country is, specifically,
long-distance running, which ranges from a minimum of two miles, to a maximum
of 350 miles. Unlike track, cross-country is not held on a track. It is “across fields or
golf courses and often through woods and over hills” (Cross-country, 2009, 1155).
Cross-country races are either held in 5Ks, three miles; or, 10Ks, six miles. Serious
cross-country runners usually continue on to run in half marathons and full
marathons.
These races are a major goal and accomplishment for many people. They
give hope and expose, on a personal level, what the human body and mind is
capable of. Tom Krumenacker, a reader of Runner’s World since 2007, was in need of
a liver transplant; his sister, Heather Walsh, was the donor. She says:
The night before our surgery, Tom made me promise to run a marathon with him if
we both lived. I thought he was out of it. I mean, I hated exercise and didn’t even know how
long a marathon was!”… “I’d literally never run before, but I did that day.”… “Something
happened when I crossed the finish line, I became a runner. It makes me feel so good about
myself. I’m no longer afraid of anything because I’ve seen what I’m capable of. (Witt, 2011,
para.20-22)
“The night
before our
surgery, Tom
made me
promise to run a
marathon with
him if we both
lived.”
Since that marathon, Walsh has done: 12 marathons, 25 half-marathons, 15
10Ks, and 10 triathlons (Witt, 2011, para.22). Not only can aerobic activity change
the way an individual thinks about themselves; it can literally change the way they
contemplate.
Ancient Greeks believed that physical activity was connected to a person’s
intellectual capabilities. Through an analysis of eight-teen studies of cognitive
performance, combined with physical activity, scientists of the University of Georgia
have discovered the cause of this link.
… The prefrontal circuits become increasingly specialized with development and that
increased myelination of axons enhances processing speed”… “Exercise is known to affect a
number of factors that influence neurological development. Physical activity leads to the
production of neurotrophins that regulate the survival, growth, and differentiation of
neurons during development. (Tomporowski, 2007, para.8)
In other words, the brain increases in speed as it is saturated in oxygen-high
blood and is able to develop more quickly than normal. Although there are so many
advantages of endurance training, keep in mind that strength training is just as
essential to the body.
STRENGTH TRAINING
For so long we have related strength training with huge, massive bodybuilders;
or, for some, to the older people that need to maintain their strength. However,
have we ever thought of strength training as the act of a woman or man toning up
in order to become more physically fit? We are going to cover the benefits of
strength training towards both genders; how retaining strength can, and will, help
you in your body image; and how to find the basic strength training program that
works with the goals you seek.
DIFFERENCE BETWEEN MEN AND WOMEN
In a study of the comparison between College Men and Women by Journal of
Applied Sport Science Research, they randomly selected 184 Males and 251 Females. The
study which they measured strength was through a bench-press test((see Table 1)
Mayhew, J. L. 1992)).
Source: Journal of Applied Sport Science Research, Vol. 6 Nov 4, 1992 PG. 202
They performed a test in which each individual was tested the same and was
given 14 weeks to increase their strength. Although there was a difference
between the two genders, what they found was: the performance between the two
was not at big of a difference as they predicted. As you can see, in table 1, the
difference in percent between men and women is not an immense variable. Thus,
it should not discourage women from trying to bench press or even approaching
strength training in general (Mayhew, J. L., 1992). This proves the old theory of
women lacking the capability to be as strong as men is false. Therefore, if a
women desires to be a pro bodybuilder, she could. The point that needs to be
made is: muscular endurance and strength performance can be formed in any
gender. It comes down to one’s desire of physical fitness.
McMaster University conducted a similar study of Mind over muscle. They
focused more on the body image, of both genders, that can be produced by working
out five days a week, for 12-weeks (Ginis 2005). Tucker said the exercisers “witness
an objective increase in their training loads which, in turn, causes them to feel better
“The point that
needs to be
made is:
muscular
endurance and
strength
performance
can be formed
in any gender.”
about their bodies” (Tucker, 1982). It is great to hear about how working out can
cause one to feel better about themselves.
“The key to
producing it is
hard work and
patience.”
According to Stice and Whitenton, college women like to be thin (Stice, 2002);
whereas, college males like to be stronger, and obtain more of a muscular image
(Cafri, 2004). This motivation is part of the key to working for the body image you
seek. The key to producing it is hard work and patience. Now that we have
presented strength-training in how it can help you come to your preferred body
image, let’s talk about different strength-training programs.
POWERLIFTING VS. STRENGTHLIFTING
Where does one start with strength training? What kind of program does one
look for? These questions apply to any beginner in strength training. Doctor
Feigenbaum simply states:
“Current research indicates that single-set programs, performed a minimum of two times per
week, are recommended over multiple-set programs because they are less time-consuming, more costefficient, and produce most of the health and fitness benefits” (Feigenbaum, 1997).
Knowing that a Doctor says that it is better to start off with the basics with a
simple program changes our mind set. One thing that Doctor Feigenbaum
mentioned in his article is that everyone one has their own personal goals whether
that be “muscle mass, endurance, and strength to contribute to overall fitness and
health” (Feigenbaum, 1997). Select one of those fitness and health routes in order to
give you the physique you would prefer. The following are a list of resources that
you can use to find your strength training program that is right for you:
 Men’s Health: Magazine and Website
 Shape: Magazine and Website
 R.I.P.P.E.D.: Website and program
 Bodybuilding: Website
 P90X: Website for their program
 Insanity: Website
These are only a few of the resources that you could use to start your search
for the right personal program.
You have now been informed that it does not matter what gender you are to
strength train; and, if it is a specific body image you seek, you now know to try
strength training to gain a toned, slim figure or a massive, bulky, muscular figure.
You have been informed and shown that it all comes down to your own personal
motivation to accomplish your long-term goals in psychical fitness.
MOTIVATION
“Motivation is the hypothetical construct used to describe the internal and/or
external forces that produce the initiation, direction, intensity, and persistence of
behavior” Vallerand and Rousseau state (2001, p. 389). The key to optimizing the
workout is finding the motivation to start training, and then to keep training. Each
person needs to find the way in which they are better motivated. Some people are
better motivated internally and others externally, and the only way to know which
you are is to learn about these different types of motivation, and ask yourself: which
one you are being motivated by, whether or not you need another type of
motivation, and then find that alternate means of motivation to keep you going.
Ask yourself, Why do I want to work out? Is the training I want to do because of
intrinsic or extrinsic factors? These things must be understood before training
because of the willingness to act that a person must acquire in order to be
consistently fit. In Spielberger’s Encyclopedia of Applied Psychology, Vancouver
(2004) says that motivation “determines the form, direction, intensity and duration
of one’s actions” (p.626).
SELF-DETERMINATION THEORY
Understanding the Self-determination theory (SDT) is the first step to
comprehend these intrinsic and extrinsic factors on the road to staying motivated.
SDT says that an understanding of human motivation requires the consideration of
“needs for competence, autonomy and relatedness” theorizes Deci and Ryan (2000).
These “needs for competence (feeling efficient), autonomy (feeling free to make
choices), and relatedness (feeling connected to significant others)”, are all crucial for
people to develop and grow mentally (Vallerand, Rousseau, 2001, p.394). Each of
these feelings are critical for the right progress to take place in our psychological
minds. If a person does not meet these needs then damage to the well-being of the
person will take place, and they will always feel inadequate, or not quite fulfilling up
to their measure in life.
“If a person
does not meet
these needs
then damage to
the well-being of
the person will
take place, and
they will always
feel
inadequate…”
INTRINSIC MOTIVATION
Vancouver (2004) defines Intrinsic Motivation as a “behavior performed
for its own sake and not for material or social rewards” (p.625), or in other words it
is an action performed simply to accomplish something or to experience or enjoy
something which the person loves to do. Some are intrinsically motivated by the
feeling they get after running long distances and beating their previous time; others
get the same feeling from just playing a sport and finding the joy in helping
someone else to become better, or learning new techniques to better their defensive
skills.
“There are many
different ways to
become intrinsically
motivated and if you
do, then you’re
much more likely to
continue with that
workout and not
allow yourself to
quit.”
There are many different ways to become intrinsically motivated and if you do
then you’re much more likely to continue with that workout and not allowing
yourself to quit. Many people have a tendency to start strong and then slowly they
taper out to not exercising at all. The real challenge is keeping your motivation after
the struggle to keep going. Although, Edmunds and others (2006) have discovered
through research that “intrinsic motivation constitutes the most autonomous form
of motivation” (para,5). Therefore if your motivation comes because of your love of
learning, helping, or simply the love of the sport or exercise then you are more likely
to stay consistent, as long as you consider another step that is necessary on your
path to keeping your motivation which will soon be discussed.
EXTRINSIC MOTIVATION
Although intrinsic motivation is a great type of motivation for some people it
is not for others. Many people need to have an extrinsic or outside source of
motivation to keep them going. Edmunds (2006) wrote in the journal of applied
social psychology that “extrinsic motivation refers to behaviors that are carried out
to attain outcomes unrelated to the activity itself” (para, 6). So some may go to
practices because they feel guilty for not going, and some people go so that they can
play in the game that weekend. Which is why many people have running partners or
exercise friends and a set time and day that they go together, because this way they
have another person that is counting on them instead of just on themselves. This
way they have an obligation to the other person to go or to their team to be there.
Many times it is difficult to drag yourself out of bed to run or strength train but
this poster describes how “While most are dreaming of success, winners wake-up
and work hard to achieve it.(motivational poster, see fig.1) ” Motivation is key to
that success, to that winning mentality and feeling that everyone wants to enjoy.
When you are more extrinsically motivated, other people are needed as partners or
groups, and that is when you achieve the goals you have been striving to do.
However, this extrinsic motivation does not always have to be about other
people it can be about other things. It can also be defined as Edmunds (2006)
describes as “External regulation; to either appease an external demand or to attain a
reward” (para,8). These rewards can consist of a winner’s medal at the end of a race
or event. It can be the top defensive player, or best endurance runner. These types
of motivations can become detrimental and are not very strong because in order to
obtain one of these rewards you must be the best of the best. A person does not
have to be the best in order to achieve something great and therefore, if you strive
for one of these rewards and do not obtain it then sense of worth and motivation
because they think they are not the best and so there is no longer a point in trying.
This mentality is dangerous as well as one other related to the extrinsic
motivation it is called introjection which is when you engage in exercise because of
negative emotions you experience from yourself saying you must do exercise in
order to feel good about yourself or to heighten your ego (Edmunds, 2006, para, 8).
This is also not a very strong type of motivation because it decreases the love of
whatever exercise being done. When negative emotions are the start of why
motivation comes then that exercise is then associated with that feeling, therefore
making the exercise a negative thing also.
GOALS
Sebire and others (2009) in the Journal of Sport & Exercise Psychology
articulate that their Structural equation modeling analyses shows that the SDT
needs, need to be satisfied and the outcomes are affected by goal content (para,1).
Goal setting is essential in keeping your motivation. In many instances goals give
and drive motivation. Many people are intrinsically motivated because of their goals
that they have in mind and it gives their needs the satisfaction of enjoyment when
those goals are reached or accomplished, at which time they make a new goal to
reach. Research has found that individuals who set hard goals and are committed to
“Many people are
intrinsically
motivated because
of their goals that
they have in mind
and it gives their
needs the
satisfaction of
enjoyment when
those goals are
reached or
accomplished…”
them find progress is easier to evaluate, and those who set easier goals but have little
commitment find it much more difficult to find success in their goals and give up
on them (Vancouver, 2004, p.629). They have also found that those who do not set
goals rarely find the success that they want (p, 628).
Burton, Naylor and Holliday set up a goal setting implementation process
that will help in goal setting strategies and then on to the motivation which is
desired, because if goals are not set and then put into a process they are forgotten
and never heard of again, at which point the discovery of the initial motivation is
gone (see fig.2).
Steps to setting the perfect goals: 1 Set goals. 2. Identify Obstacles. 3. Secure
commitment. 4. Develop action plan. 5. Feedback on goal Attainment. 6. Evaluate
goal Attainment. 7. Reinforce goal attainment.
Vancouver (2004) states “Complex tasks might be adversely affected by
difficult performance goals, but … contexts where the goals encourage the
development of appropriate strategies for performing complex tasks can enhance
these outcomes” (p.629). In order to truly enhance the motivation to exercise, first
find out if you are, Intrinsically or extrinsically motivated, and then use goals,
internal or external, to fulfill those psychological needs that your mind and body
need in order to perform to the best of your ability.
“And you can
confidently
and simply
say: I found
my best self.”
This paper has covered running, weight lifting for men and women, and the
different types of motivation. Now all you need to do is enforce this new-found
knowledge. Take action, so next time you’re sitting in the Crossroads, you will be
eating a grilled chicken salad, and planning your next workout; no longer watching
others, for they will be admiring you. They will ask themselves what your workout
routine is and how you stay consistently fit. And you can confidently and simply say:
I found my best self.
References
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Wiley.
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and the Self-Determination of Behavior. Psychological Inquiry, 11(4), 227. (para, 28).
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