Lesson 3.3: Exercise Myths and Cognitive Errors



Some Common Cognitive Errors

How many of these statements or activities do you do that are negative to your mindset?

  • Do not be all or nothing. Some exercise is better than none.
  • Do not tie up your commitment to exercise with whether you are eating well or not.
  • Do not use exercise to punish yourself for lapsing.
  • You do not need to be in the “right frame of mind” to exercise.
  • Do not wait till you have lost THAT amount of weight before you start exercising.
  • Do not mind read and think that people are looking at you because you are exercising. They are probably thinking, “Good on them.”

       When it rains, try not to say, “Oh, its raining, I can’t exercise.”. Instead say, “Where is my raincoat?”

 Extra Weight Losing Tips for Exercising

Push Ups


  • Eat within 30 minutes of exercise, it speeds up your metabolism. It might just be a bite of fruit or a handful of nuts.
  • Measure your heart rate in the middle of your exercise session. Ideally, you should be working between 70% and 80% of maximum heart rate.
  • The formula is 220-age = Maximum Heart rate.
  • If possible don’t do the exact same exercise two days in a row if possible so your body does not get use to the exercise. For instance, your might vary the speed or the distance you walk, or even better, change to something completely different. You want to keep your body continually guessing. Your body won’t change unless you give it a reason to.
  • If all you do initially is walk every day, that is a great place to start. As you get fitter, just walk a little faster or go further. You should not be able to have a conversation as this means you are not going intense enough, but barely able to complete a sentence.
  • If you are spending time with children, try and incorporate doing something active like going to the park or playing sport. Not only is it good use of your time but it sets a great modelling example for the children.


                                                       The only bad workout, is the one not done.


skipping rope

Taking your workouts to a new level of intensity will not only keep your metabolism churning over but it will make your regular workouts seem a lot easier by increasing your level of fitness and increasing the little energy factories (mitochondria) in your muscles. You’ll also burn more calories immediately and throughout the day, make dramatic improvements in fitness and strength, and it can help you break through weight loss plateaus.

While you can do simple things like walk or run a little longer, there are other ways to increase the workout intensity and do something much more challenging.

High Intensity Interval training is one methods. It is a form of interval training, which involves an exercise strategy which alternates short periods of intense anaerobic exercise with less-intense recovery periods. It may involve exercising up an incline or using simple household items as skipping ropes and trampolines. A very simple method of introducing this into your exercise is by doing 1 min of slightly higher intensity followed by 1 min of recovery for just 10 minutes.

Back to: Redefine™ CBT Weight Loss Program > Module 3: Exercising To Lose Weight