Motivation problems concern everyone who decided to lose a few kilos or to run my first marathon. At the moment when you cannot bring yourself to tie shoelaces and collect the bag with the form to the aid of sports psychologists. Learned how they promote themselves and share their secrets with you.
1. Make a training session the main business of the day
Doctor of Philosophy and a sports psychologist Jennifer Farrell advises exercise at the beginning of the day: “I always try to train in the morning. This approach reduces the likelihood that I will miss training because of some urgent matters that have emerged during the day. “If you like to enjoy a lie in bed in the morning, try to collect everything you need for a workout in the evening, so as not to waste time on it in the morning and enjoy the sport.
2. Do not do it alone
“I have in mind the fact that my dog needs to get a certain physical activity, and this allows me to stick to your workout plan on the run”, – says Amanda Visek, assistant professor of physical education and the George Washington University nutrition problems. And if you do not have a dog, arrange with a friend, share your sporty looks – a possibility that you do not go to the gym less when you have someone counting.
3. Plan your workout
The third council of the same Amanda Visek: “If you are planning a training session in advance, then you will be less likely to miss it.”
4. Do not do what you do not like
The fact that all of your friends entered the running clubs or doing CrossFit, does not mean that running or heavy exercise – this is for you. Take something that you really like – advises Brandon Harris, director of the University of sports psychology program Georgia Southern, “You will not miss a workout when start to play sports on their own and not under the influence of someone’s advice or fashion.”
5. Think positively
“When you’re trying hard to stay active and do not miss a workout, just think about what you really want to work out today,” – says Stephanie Pearl, psychotherapist, and SoulCycle instructor. – If the thought of the activity itself does not bring satisfaction, try to think about something abstractly, such as its new comfortable sneakers or a new album that you listen to while jogging.
6. Remember that there is no ideal training
“Let’s look at a typical situation: you are a few days restored, to give everything in training, but the results have not impressed. Then just think about the fact that not even the most effective exercise – it’s better than lying on the couch with a bag of potato chips and watch TV, “- he says Pearl is still the same.
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7. Divide the workout
Studies show that you get the same effect by three 10-minute and one 30-minute lesson. “If you do not have time for a long workout, simply divide it into several parts” – advises Jennifer Farrell.
Try for yourself clearly understand why you exercise. “Take a piece of paper and a pen and write on it, which you exercise. This may be losing weight, getting more energy to play with children or prevention of cardiovascular diseases, “- explains Stephanie Pearl.
9. Treat your workouts like the game
“You can be hard to lift yourself out of bed early in the morning for the next workout, but try to imagine how great you will feel after. Or, if you have a purpose, adjust themselves so that each workout brings you to it for one more pitch, and slight discomfort – it’s just a sign that your body is getting stronger, “- said Brandon Harris.