Intrinsic motivators – the ultimate in being happy, short, medium and long term. Examples include; exercising/ socialising with others, feeling valued, increasing knowledge, having autonomy (actual/perceived), knowing you are physically healthier, enjoying physical challenges.
Extrinsic motivators – useful short term for getting started, achieving a short term goal, immediate encouragement. Examples include; free session, coffee voucher, client of the month, genuine encouragement, sincere praise, constructive feedback (without criticism), highest score, reaching a target (extrinsic motivators used too often can lead to diminishing effectiveness and also reduces the effect of intrinsic motivation)
Goals should be a balance of physical, mental and social with both extrinsic and intrinsic motivation.
Extrinsic goals;
- *bring a friend to get a coffee voucher
- *lose weight goal to look good
- *pushing limits to get the highest score
- *exercise because the doctor says I should
- *exercise indoors to be in the warm
- do ‘something’ to get a free session
- exercise to sleep better
Intrinsic goals;
- *bring a friend to socialise together
- *lose weight goal to feel good/healthier
- *pushing limits because it makes you happy (dopamine/serotonin)
- *exercise to be healthier
- *exercise outdoors to feel refreshed and improve my mood
- having input and choice to what physical activity/exercise you do
- learn something about what/why certain exercises help
- learn the right techniques for particular exercises …
- Socialising with others
(*reframing goals)
Trainers can have a huge impact here;
- balancing extrinsic and intrinsic approaches
- designing sessions that encourage social interaction
- giving choice of exercise
- including variety and making sessions enjoyable
- designing exercises that encourage dopamine/serotonin release …
Move this way for more 🤸🏾♂️ https://www.healthline.com/health/intrinsic-motivation https://www.healthline.com/health/extrinsic-motivation
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