So, you wondered how to start playing sports. Great, the first step has already been taken! However, from deciding to lead a more active lifestyle to developing a habit, you will have to go through a period of getting used to the new activity.
And, alas, it is at this moment that some people quit training forever. We will tell you in today’s material how not to break down, have fun and make progress in your endeavor.
Do some light exercise
Anxiety causes your muscles to tense up, which can interfere with your performance during competitions. To relieve excess tension, you can do one of the following exercises.
- You need to tilt your head back and slowly turn it from left to right, and then relax. Next, you need to pull your shoulders towards your ears and, maintaining this position, tilt your chin towards your chest.
- You should inhale and squeeze your palm with such force that the entire arm is tense. As you exhale, you need to relax it, paying attention to the growing feeling of relief. Repeat for the other hand. Right-handers should start the exercise with the right hand, left-handers - with the left.
- You need to tense your abdominal muscles, then squeeze your shoulder blades together and arch your back. Repeat 3-4 times.
You can also do a light hand massage by rubbing your palms and fingers.
If you are studying for results.
Then you need to tune in to each working approach. When performing a heavy basic exercise. Firstly, the rest should be 5 minutes.
So that your muscles are as well rested as possible and are ready for the next work. No stretching between sets. They make muscles weaker!!
Detach yourself from everything that happens in the hall, someone's conversation, laughter, any movement.
You don't care about that. I will create a training program for you.
Imagine that this is the last approach in your life and your future depends on it.
Also imagine that if you do not lift the required number of repetitions, you will fall along with the apparatus into a deep abyss from which you cannot escape.
Holding the projectile, mentally make the necessary movement and... forward.
And of course, you shouldn’t be upset at all if you weren’t able to accomplish your plans.
Prepare everything in advance
In order not to hastily look for the necessary leggings and a clean T-shirt, prepare them in advance. Leave sneakers, sports shoes and a water bottle in a visible place. If you listen to music or check your pulse during a workout, recharge your phone and fitness bracelet.
Make sure you have breakfast and a snack to eat after class. Before training, it is better to eat a small meal rich in carbohydrates, such as a small portion of oatmeal or toast with peanut butter. Such food will provide you with the energy you need to work well. After activity, close the protein window with a salad or chicken sandwich.
The art of small steps
Many of us like to set Napoleonic plans from the very beginning: 5 workouts a week, only hour-long runs - and it’s better to immediately prepare for a marathon. The result is disappointment, sadness and a new breakdown. Remember the main antidote: eat the elephant in parts!
Break the new habit into as small steps as possible: first - 30 minutes of walking a day, from next week - an hour, after - 15 minutes of easy jogging... Start with what causes the least resistance and gradually increase the pace.
Try and experiment
To each his own.
Sports are not only about strength training in the gym, jogging, push-ups or CrossFit until exhaustion. Remember that Nordic walking, dancing, swimming, dynamic yoga, bright interval training are no less effective, and often more enjoyable types of exercise. In particular, short Tabata workouts lasting 20 minutes with load intervals of 30-40 seconds and rest between sets can completely replace a grueling workout in the gym - moreover, they can be practiced without leaving home.
Try making a list of 4-5 different types of workouts (for example, Ashtanga yoga, pole, pool and high interval training) and go to 1-2 trial classes per week at the studio you like. In just a month, you will definitely find something that will make you and your body delighted.
Approach everything with a sense of humor
A positive attitude will leave no place for worries and nervousness in life. A witty joke helps defuse the situation and lifts the mood. The ability to find something fun in a difficult situation does not come easily. Usually it is endowed with people who are confident in themselves. They know that no matter how serious the problem, they will find the strength to cope with it.
It should be remembered that sarcasm and dark humor are not helpful in such a situation. These techniques do not show the joker’s love of life, but cynicism and causticity. To choose the right topic for witticisms, you need to pay attention to details and draw non-trivial analogies. You can exaggerate everyday events, mentally bringing them to ridiculous proportions.
Create a realistic training schedule
Make time for exercise and schedule it into your schedule. Training should not be carried out on a residual basis after other important matters - this way you won’t be able to get involved in fitness.
Ivanna Idush
I am a supporter of discipline and regime. Try to exercise at least 20-30 minutes three times a week, but consistently. And you will definitely get used to it. Many of my clients got hooked on sports thanks to this technique.
I advise you not to chase powerful physical activity and breakneck speeds when you are just getting involved in the training process. Listen to yourself and do everything in moderation. Loads must be increased gradually. Over time, we will definitely be able to do more.
If you keep putting off going to the gym, but really want to go, you can resort to some tricks. They will make going to the fitness club regular. They will motivate you not to miss workouts.
We'll tell you about simple ways you can force yourself to go to the gym regularly. Let's look at the main ones.
Create a training schedule
When you have a clear study schedule, it is easiest to stick to it. It will be quite difficult for you to refuse to go to the gym and come up with some kind of excuse. If you miss one day, you will immediately notice that you did not follow the plan. This means that the day has passed in vain and the amount paid for the subscription has been burned. And you haven't improved your body through training.
Without a schedule of classes, maintaining discipline and walking will be more difficult. It will be much easier for you to give up training because you will plan your trip to the gym, as they say, “in the moment.” Then whenever you want. But this is dangerous because, in addition to your desire to go to the gym, various excuses may appear. As a result, the risk of not going to this or that training is very high.
Pack a backpack or gym bag
Be sure to pack your sports backpack. Or a bag. If you follow the ritual, you can effectively prepare yourself for training.
Also, one psychological technique will begin to work here. After getting ready, you will understand on a subconscious level that you won’t have to waste time on using certain things. You just need to take your bag with you.
If it is not collected, it will have a bad effect on you. It will make you think when you go home that you have nothing packed. Therefore, you will not want to waste time on the process. And you will most likely stay at home. Therefore, it is very important to pack your bag right before training. Otherwise, the situation will affect you in an extremely negative way.
Turn on reminders for your upcoming workout
Use your phone to set a specific activity reminder. One day before, in the evening, put a note that “Tomorrow training at the gym at **:**.” In this case, already the day before you will remember when this or that lesson will take place.
A similar notification can be placed on the day of training. In the morning or at lunchtime. In this case, you will remember that there will be a lesson on the current day at the beginning of the day. And not a couple of hours before training or earlier.
Buy yourself some new sportswear
It will have a very positive impact on you during your classes. Motivates you to walk. When you are at work or school all day, and almost all of your time is busy, going to the gym can really be lazy. However, the desire to show off your new form to others will prevail. It will make you want to show it off in the gym and for this very reason you will go to it. So, by spending just a few thousand on uniforms, you will buy yourself motivation to exercise. Simple psychology will help you develop an effective habit.
Moreover, it is not necessary to buy the entire set of clothes. You can only settle on a T-shirt and shorts, or other items you like. There is no need to buy additional shoes.
Sometimes you can even purchase one item from a set of sportswear. The most important thing is that you like it and make you want to show it to others.
Go to sports with your partner
To motivate each other to exercise, do it with another person. Find a fitness partner who is an active person like you. He wants to play sports and doesn’t want to skip the gym at all. In this case, you and this person will push each other and motivate each other. And no one will quit training. Because you will be attending them together.
The easiest way is to play sports with your significant other. In this case, you will spend an extra hour and a half a day together. And also, you can keep your figures in shape.
Set sporting goals
When you have sports goals in front of you, working out in the gym and going to the gym in general will be much easier. After all, you will do this for a reason, to keep your body healthy. And to achieve a certain goal.
She will wake you up in the morning. Motivate not to miss workouts, keep yourself in working condition. And strive for new things during classes.
The sports goal may be different depending on what exactly you do in the fitness club. The easiest way is to strive for victory in certain competitions. Prepare for them.
Decide what sport you like. And in which you already have some success. For example, this could be crossfit or powerlifting.
Once you decide on a direction, study it. Find out which venues host certain competitions. When are the coming ones? What disciplines do you need to perform in, what standards do you need to meet, and so on. Figure out what you need to show during the competition and prepare for each element of the tournament. Work your muscles, improve your skills. In this case, you will work effectively every day. You will remain motivated and won't skip the gym. As a result, you can even achieve an excellent result in the tournament. The main thing is to maintain discipline and attend training.
Hire a trainer
Classes with a trainer in large cities are quite expensive. Moreover, in almost any country.
If you start training with a trainer, you are guaranteed to go to sports with him. You will have the opportunity to come to him on time. Because you won't want the workout to burn out. And so that you feel negatively in the process of her absence.
Also, training with a trainer is an additional discipline. When you go to the gym on your own, you are not afraid to give up the sport. If something happens, you can still cut yourself some slack and not go anywhere.
But when you interact with a coach, it’s different. You can say you depend on him. Because if you don’t come to training, you will let the person down. And at the same time, yourself, because no one will return your money.
Compose suitable music
Music for training is also very important. If it is compiled correctly, then it will be a pleasure to practice. For example, the music could be from your favorite artist. The most important thing is that it gives you pleasure.
At the same time, not all genres are suitable for training in the gym. It is advisable to upload the most dynamic melodies. In this case, you will be able to perform various movements to the beat.
Rock music is ideal for practicing. Also, rap will perform well. But only the one presented in the trap genre. The lows in a melody like this are quite dynamic, and you will get great pleasure from them.
Take an exercise sheet with you to training
Don't go to a workout without a pre-planned schedule for a specific session. You must have a list of all the exercises you plan to do. It is very important to do this, otherwise there is a risk that you will not know how to proceed further. As a result, your lesson will be ineffective. And you will feel negatively in the process of interacting with the simulators.
Also, we do not recommend making a list of exercises yourself. It's not very effective. It is much better to order them from a fitness trainer on the Internet, or in the club itself. In this case, the training will be perfectly balanced. And you will interact well with each other during classes.
Use a diary or a traditional calendar
In them you have to record your results in sports. In particular, you will need to indicate which exercises you were able to complete. And what result did you ultimately get?
In the future, you will be able to open this data. See what progress is being made in these exercises. As a result, together with a coach or consultant, determine which exercises you should use next. In what quantity and with what load.
Try to overcome yourself if you are too lazy to go to the gym
There are often times when you really don’t want to go to the gym. You feel very lazy and want to do nothing. There is only one way out of such a situation: overcome yourself, get dressed and go.
We guarantee that you will experience laziness until the moment you put on your uniform in the locker room. For the rest of the time, on the contrary, you will feel great. Because you'll let off some steam while working out, and you'll also be glad you didn't skip training. And that you feel great based on their results.
Show your results online
If you managed to achieve some results, be sure to share them online. Take photos in the mirror, make sure they get a lot of likes. Sometimes you can even check in at the gym.
In this case, you will be able to track the specific results of your work. This will motivate you to further work on yourself. As a result, you will enjoy interacting with the fitness club.
Watch your diet
Remember that just going to the gym is not enough. We need to watch our diet. If you eat quality food, you will notice the results immediately. The circles under your eyes will go away, you will get up and go to bed easier, your endurance and other body indicators will increase.
Also, you will be able to achieve results more easily. Get rid of excess (if any) and build muscle.
Conscious movement
Listen to your body and trust its feedback: stop if you are tired, and extend the session if your body “asks” - even if you planned to finish the workout earlier.
Immerse yourself in every movement, feel how a wave of pleasure spreads through your muscles after a little effort. Don’t think, don’t analyze - the body itself will “remember” these sensations and next time you won’t notice how your legs themselves will carry you to training.
In addition, by sensitively monitoring body signals, you can avoid overtraining, which is often the cause of breakdown and the phrase “sports are not my thing.”
What is a fitness center or gym?
A modern gym often includes several facilities, namely:
- The administrator's room, where they will help you decide on the choice of training room and help you sign up for a subscription, if desired.
- Dressing room with lockers for each client that can be locked.
- Showers and sauna, sometimes a swimming pool.
- Halls with various exercise equipment.
- Trainers who will help you with your training.
- Fitness bar serving specially formulated vitamin nutrition to restore strength.
Buy nice sportswear
Ivanna Idush
The new uniform makes me happy and gives me motivation. If you workout at home, it can be difficult to force yourself to get up and start exercising. The first step is to put on your gym clothes. Once I’ve completely changed my clothes, I don’t want to jump off anymore.
Choose cool workout clothes:
- Tracksuit with bright Jolifashn inserts, 3,400 rubles
- Tracksuit with an unusual Nativos top, 2,100 rubles
- Bright tracksuit with shorts Nativos, 2,240 rubles
- Suit with bright Vito Rochi print, 1900 rubles
Control your breathing
When feeling very nervous, a person takes breaths more often than usual. The load on the heart increases, the pulse increases. The brain perceives a rapid heartbeat as a sign of danger. Because of this, a huge amount of cortisol and adrenaline is released into the blood. Under the influence of these hormones, it is difficult to assess the situation and calm down.
Learn a breathing exercise with the athlete. During its execution, your back should be straight. You need to take a deep but short breath. After 4 seconds, you can exhale long and completely. After this, you need to breathe for 5 seconds at your usual pace, and then repeat the exercise.
Learn to stay calm
Many athletes experience anxiety before tournaments because they imagine losing in every possible way. They think too much about the consequences of a negative outcome. Because of this, their performance decreases, their health deteriorates, and the results are truly unimpressive.
A person tends to worry most of all in situations that do not threaten him with anything serious. Therefore, you should ask yourself the question: “What awaits me if I lose?” Failure in competition is not the end of life. In any case, young athletes always have time to catch up.
Find and neutralize your “weak points”
Before you start working on a new habit, adding it to your already busy schedule, sit down and think: what has been the main obstacle for you to regular exercise all this time?
Found it? Great - this is where you need to start.
- If before you always “didn’t have enough time,” then try planning your day or week, starting with workouts - and build the rest of your day around them.
- Did the unpleasant journey to the gym weigh you down, taking away energy and time that you want to spend on your family? Try home workouts or find a studio near your home.
- Are you tired 5 minutes after you start? It may be worth contacting a specialist and checking your health, ruling out hormonal imbalances, anemia or problems with the thyroid gland.
Supportive environment
As Jim Rohn rightly said, “You are the average of the five people you spend most of your time with.”
Do you want to become a person for whom regular sports is an essential part of life? Surround yourself with like-minded people and those who will motivate you 24/7: friends with whom you will go to training, subscribe to sports accounts on Instagram, try classes in regular running clubs. Surround yourself with a ring of support and inspiration, those people and things with whom it is convenient to work and to whom or what you want to constantly reach out to.
Hygiene products
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After training outside, there is no opportunity to immediately go to the shower. Agree, it’s not very pleasant to return home while sweating. Especially if you need to travel several stops on public transport. Therefore, always take wet wipes and deodorant with you. They will help you comfortably get home, where you can finally take a shower.
