Do you have good resolutions for the new year? Fitness experts reveal how you can really stay on the ball.
Fitness motivation: these are the tricks used by sports professionals
Although we plan so much at the beginning of a new year, studies show that less than ten percent of us actually keep our resolutions for more than a few months. When it comes to exercise, consistency and self-discipline are the keys to achieving both physical and mental results - so being motivated is essential. But how can this be done? Five leading fitness experts have told us how to stay on the ball well beyond January - even if your weaker self seems insurmountable.
“I often see New Year's fitness resolutions made to burn off the Christmas calories and get rid of the guilt for feasting over the holidays. Instead of viewing exercise as a punishment, focus on how it makes you feel and Think of all the other amazing benefits of exercising. Exercise lifts moods, boosts self-esteem, improves productivity, and improves sleep - if we enjoy exercise and stop viewing it as a punishment, it is far more likely we change our lifestyle sustainably. "
"Daily or weekly, find a schedule that works for you. In my opinion, it's better to exercise moderately, but often, than to exhaust yourself to the point of exhaustion. If you don't want to exercise early in the morning.", find another time that works better for you. If five workouts a week is too much, start with two. If an hour is too long, start with 20 minutes. You can keep adjusting that. Most important It's about sticking to it as best you can. At this time when there is a lot of uncertainty and most of us work from home, having a routine is important to prioritize training and fitness over the long term. "
"Nowadays there are so many workout and fitness apps that you are quickly tempted to try all sorts of things. Or we do so much sport in January that we completely forget that our body actually needs a break to regenerate If you work out hard and use your body five, six, or seven days a week, think about your sleep, your diet, and try relaxation techniques, such as stretching and flexibility exercises, or low-impact exercises such as walking, swimming, and yoga. Avoid physical burnout and allow yourself more relaxation than exercise."
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"In January the motivation is often high and a lot of effort is put into developing new routines and breaking bad habits. In February and March that is often over. Changing a habit must not depend on how motivated you are feeling or don't feel on a given day - it's wrong to assume that people who exercise regularly get excited every time because it's not like that. Discipline is key, not fitness motivation. You should try to commit to training as you do in your job. "
"Find a form of exercise that works for you. Join a group and put your planned exercise sessions on your diary and commit to exercising at least twice a week. Within six weeks you will feel better and look better, and everyone around you will notice. You don't have to exercise four or five times a week to notice changes, but feel free to take the time to improve your physical and mental health. Force yourself to Perceiving any sports session and just getting started - be it with an espresso or a strong word you say to yourself - and even if it is difficult for you, you will be rewarded with health and vitality for it, and that will ultimately be so lead you to make better decisions (including diet). In turbulent times, exercise is probably the best distraction we can have n."
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"Whistle it from the rooftops. Tell everyone about your exercise routine, even if they don't want to hear it, and chat about it in private with friends or your partner. When you talk to others about your fitness goals, will." It will also make you accountable to others and your friends or partner will cheer you on and support you. You don't have to feel uncomfortable talking about it - think about who is in your friends or family can do something with your goal and is able to help you achieve it. The journey to an improved self is always better in society."
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"At the moment, I keep finding that the motivation to exercise goes far beyond aesthetic intentions or classic fitness goals. Health has never been so high on our agenda, and physical activity and mental well-being are essential and powerful preventive measures. I follow this Principle that motivation should come from the action, not the other way around. Often we wait for us to be motivated before we do something, but when we start we get a result, no matter how small. This result motivates me to keep going. We create our own motivation. "
"When I work with my own clients, we look at their goal and what motivates them to achieve it. Motivation has an emotional component. It doesn't matter if the goal is to get stronger, a 10-kilometer Running or losing weight - to understand our motivation, we need to ask ourselves: why do we want to achieve this, how will it change our lives, what does success look like, how does it feel, I recommend the answers on these questions. It encourages seeing your goals in black and white and is a good reference book to pull out on days of less motivation.
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"It's important to understand that if you aren't enjoying the workout you're doing, you won't be doing it permanently. Whether it's yoga, barre, HIIT, or spinning, you will find something to look forward to."
"Don't start the New Year with a determination to lose two pounds in January - the chances are you won't. Set small goals that you can achieve - if you exceed them, your motivation will be even higher to grow."
"Sit down on a Sunday and plan your training for the following week. That creates a certain structure so that you know what to expect from the coming week, and it also gives you a certain responsibility. It is also important that you plan some rest days. "
"Since fitness studios are closed again, it can be helpful to seek other advice. Register with a fitness coach online - that gives you a certain structure without having to think about it yourself. It costs a little more, is but money well invested and making sure you are committed to it every week.