whether you are a guru Health As if you’re a beginner, going to the gym or taking the time to exercise can seem like the last thing you need to do, especially after a long day at work.
Although studies have shown that exercise is good for you at any time of day and can provide physical and mental health benefits, sometimes it’s hard to get up and find the motivation to do it.
“To be inspired, you first need to know what your motivation is,” he explains. independent Jesse Jones Williams, personal trainer at OriGym Center of Excellence.
“Try to introspect and think of completely positive reasons for training. Reminding yourself of these will confirm positive reasons to exercise, as well as give you motivation to actually exercise.” will work.”
With that in mind, we asked Jones Williams, along with PureGym personal trainers Ian Scarott and Emma Vincent, about the best ways to stay motivated to workout.
How can you stay motivated to train and exercise?
All three personal trainers say that setting goals is a great way to stay motivated and motivate yourself to exercise more.
“My best advice for staying motivated to exercise is to remember your goals for as long as possible and work them into your schedule,” explains Jones Williams.
It might be a good idea to make a plan for the coming week, says Vincent, because watching something can help hold you accountable. She adds: “Keep inspirational quotes somewhere, like a mirror, to look at every day. This alone can give you that little burst of motivation to go to the gym or work out.”
If you’re someone who doesn’t like to exercise, how can you find the motivation to do it more often?
Scarot suggests exercising in a group or with friends. “You can hold each other accountable and have fun in the process,” he says.
“Try classes, they’re a great way to learn new exercises, work with others with similar goals, and meet new people.”
Vincent says tracking your progress can be a good motivator. “You can look back and see how far you’ve come,” he explains. “It will show you why you’re doing it in the first place, and support the cause to keep going even when you don’t want to.”
How many times during the week should you exercise and what are the best exercises?
While it may seem tempting to train every day to see rapid results, Jones Williams says rest days are just as important.
“The more you train, the best results you’ll see, but you have to be careful to get enough rest,” says Jones Williams. “You should start out two or three days a week, for at least half an hour at a time, and work your way up to four or five days. That way you’ll get the best results and you’ll ensure that you Do not interrupt your future training sessions by exhausting yourself, overtraining or injuring yourself”
Vincent says it’s important to make exercise a habit, and you’re more likely to stick to a routine if you do it two or three times a week.
As for exercise, Vincent says, “If you want to gain muscle, get stronger, or tone up, make sure you use weights. To improve your mental health.” Any type of exercise is wonderful.”
Jones Williams says: “You have to mix strength training and cardio depending on your fitness and health conditions. You’ll get a hit of endorphins with any exercise that raises your heart rate, from resistance training to a Zumba class. Anything can be involved.”
How can you exercise or not make going to the gym seem like an obligation?
The most important thing is to find an exercise you love so it won’t feel like a chore when you go to do it.
do you like to swim Join the pool near you. do you like to run? The park on your block is free. Or why not go for badminton, rock climbing or just take a brisk walk? Any movement you make will be beneficial.
Vincent says diversity is key. “mix up your routine,” he suggests. “Try different classes and different training styles. Change up the training sequences at home, in the gym, and outside.
What are some good health and fitness goals?
Jones Williams says it’s important to set short-term goals as well as long-term goals, and all of your goals should include intrinsic motivation.
“Intrinsic motivation is motivation that comes from within, rather than from an external reward or response,” he explains. “So instead of pressuring yourself to exercise I can reward you with takeout food, think of some of the more personal and emotional benefits.”
“For example, you might want to improve your mood, gain confidence, or even do something like get fit enough to walk to work in the summer. Goals have been shown to be easier to use as motivation and more effective in the long run.”
Vincent explains that no goal is too small, and it can include anything from climbing stairs without feeling short of breath to completing a triathlon.
“To start, try writing a calendar with the days you’re going to exercise, prepare your meals at night, try a new class in the week, drink more water, and whatever else Be related to your personal goals.” , to give advice. “Break them into achievable chunks.”
Everyone hits a plateau, even if you stick to your exercise routine and eat a balanced diet.
Hitting a plateau or not seeing results as quickly as you’d like can be frustrating, but there are things you can do to stay motivated.
“Remember that Rome was not built in a day,” notes Vincent. “Trust the process. You’ll feel like you’re a lot more advanced than you were with your goals in the beginning, although it may not seem like it.
Jones Williams suggests reminding yourself of your short-term goals when your long-term goals are taking time to accomplish.
“That’s why it’s great to mix in,” Jones Williams continues. “Short-term goals will give you consistent feelings of success and increased achievement that you can use to keep yourself going as long as you struggle to achieve.”
How do you find time to exercise when you don’t have exercise?
One of the blessings the pandemic has blessed us with was another time. Working from home meant spending fewer hours commuting, so we could use that time as we saw it.
But when employees return to offices or adopt a new hybrid way of working, it can be hard to prioritize and find time to exercise.
Scarot says that making time for exercise means making it a priority. “Incorporate it as a reward for a hard day’s work, or as a way to wake up in the morning. Add it to the end or beginning of the day,” he suggests.
“Ask yourself what are your priorities in life: do you really want to achieve your life goals? Health, If you do, you’ll find time for it. No one else will train for you.”
Jones Williams suggests planning as much as possible and trying to fit exercise into your daily routine.
“Think realistically that you have windows of time,” he advises. “Is running at a time when you would normally run an option? Does your workplace offer a bike commuting program?”
“The best way to motivate yourself to take time off is to think about how to use it, even if it’s in very small windows. Stay true to yourself and your schedule and find new and exciting ways to exercise “
Vincent says: “Write down what your routine is like when you wake up until you go to bed. Then spend half an hour on it, either recording a TV show to watch later or getting up 20 minutes earlier in the morning. Shorter and longer.” Having a manageable start will help you grow up instead.”