“I’ll start playing sports right after the New Year!” - a phrase familiar to many. And each of us knows how often such promises are broken - the charge disappears after one and a half to two months, if not earlier. Psychologist Nadezhda Pozharova
and fitness trainer
Alexander Karpov
tell you how to stop deceiving yourself and really start exercising after the New Year.
Make it before the New Year: 10 things that will help change your life
Don't put off until 2021 what you can do now.
When should you start?
At first glance, the idea of starting to play sports after the New Year seems logical. Why go to a fitness club when the holidays are coming and you probably want to take a break? Better immediately and thoroughly, but next year! In fact, such a position is destructive and wrong.
Photo: istockphoto.com
Alexander:
It is better not to put off what you have planned until “tomorrow”, “from Monday”, “after the New Year”, but to start as soon as possible. Otherwise, motivation fades and other reasons for procrastination appear. But before you start, I would suggest checking your health, choosing the right shoes and watching training videos for running.
Make time to exercise at home (#10)
Find out when it's convenient for you to exercise. And make adjustments to your daily schedule to reserve time each day. Will you be training in the morning? During your lunch break? In the evenings? Do not cancel or reschedule your training schedule to another day. After all, this is an important meeting with yourself.
Start right now and do a short abdominal workout:
After all, you won’t miss a meeting with your boss just because you feel tired or not in the mood? No, you will be on time. With a smile on your face. And you will do everything possible to impress. Therefore, regardless of your mood, you take it and train.
Why do you want to put it off “for later”?
At the subconscious level, we constantly put something off: “I’ll get up in five minutes,” “I’ll call him in an hour,” “I’ll go on a diet on Monday,” etc. This is a property of human nature. Procrastination remains within the normal range until it begins to interfere with a full life.
“People often put things off until later. This is called “delayed life syndrome”. It seems to a person that later he will have more money, strength, opportunities, resources, motivation,” explains the psychologist.
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Action plan for starting to work on yourself (tip 11)
Start with these specific steps:
- eat only healthy foods for three days;
- drink enough water;
- increase the duration of your workouts by at least 5-10 minutes.
During this time, you will strengthen your willpower. Having organized home workouts, it is important to hold out for 21 days. And don’t put it in reverse: the longer the period, the greater the likelihood of getting rid of bad habits forever.
Important! Home workouts should be varied. If you find one video and constantly do the same workout, you will quickly get bored with it. In addition, a plateau phase will come when the muscles are accustomed to the loads and no longer respond with fatigue and results. Each workout should target different muscle groups. And it should surprise your muscles and arouse interest in you.
New Year's Eve - a time of magical changes?
For many, the transition from December 31 to January 1 has been something special since childhood. It's no surprise that most people have high expectations for the new year.
Photo: istockphoto.com
Hope:
The New Year is a definite milestone for us. New Year's Eve, the transition stage, making wishes - all this sets us up for a wave of change. On this holiday, there is a need for both summing up and new beginnings. People seem to expect that they will fall asleep alone on December 31st and wake up completely different on January 1st. In fact, they all wake up the same, even after a feast. For some time the illusion of a new life is still maintained, but in the end the fuse lasts for a short time, and the person returns to himself. It is important to realize that to achieve a new goal you need to take real steps.
Physical activity: where to start?
Before starting any exercise routine, you should speak to your family doctor or general practitioner. This is especially important if you have not done anything before, if you have health problems, if you are pregnant, or if you are an elderly person.
Ask your doctor what level of exercise is optimal for your case. For most people, a good guideline would be 5 sessions per week of 30-60 minutes. If this duration seems too long for your schedule, you can divide the workload into shorter periods of time. Try exercising for 10 minutes several times a day. For example, take the stairs instead of the elevator at work, or go for a walk at lunchtime. Remember: Exercise has so many benefits that any amount is better than none at all.
How to stay healthy?
The best type of exercise will be regular training, so immediately choose something that gives you pleasure. Give preference to exercises that increase your heart rate. They should use large muscles (such as arms and legs). One of the most common options is walking. All you need for it is the appropriate shoes. Other great options include swimming, cycling, walking and dancing.
To make it more fun, try working out with a friend or family member. In addition, having a partner disciplines you.
Do I need to do anything before and after training?
You need to start with a 5-10 minute warm-up. Stretch your muscles slowly and gradually increase the intensity of the exercise. For example, start walking slowly and gradually increase your pace.
After finishing the workout, a 5-10 minute cool-down is necessary. This will allow your heart rate to gradually return to normal. You can perform the same stretching exercises as during the warm-up. If you're going to work your upper body, be sure to include exercises for your arms, shoulders, chest, and back in your warm-up.
Stretching for warming up and cool down
When performing any of the stretching exercises below, consider the following:
- Breathe slowly and naturally. Don't hold your breath.
- Move slowly and clearly. Avoid sudden movements to avoid injury.
- Do not bounce while stretching, as this can cause muscle tears.
Arm Stretch - Triceps
Raise your right arm above your head. Bend it so that your elbow is pointing toward the ceiling and your hand is behind your head. Grasp your elbow with your left hand and gently press to the left. Try not to lean forward while doing this. Hold the position for 20 seconds, then relax. Repeat 2-3 times with each hand.
Arm Stretch - Biceps
Place your hands behind your back, keeping your elbows straight. If possible, clasp the fingers of both hands with your palms facing your body. Raise your arms up (as far as you can). Hold the position for 20 seconds, then relax. Do it 2-3 times.
Mid back stretch
Extend your arms in front of you, keeping your elbows straight. Don't raise your shoulders towards your ears. Interlace your fingers and gradually stretch forward, feeling the stretch in your shoulder blades. Hold the position for 20 seconds, then relax. Do it 2-3 times.
Calf stretch
Stand against the wall at a distance of about 5 cm from it. Heels should touch the floor, back straight. Lean forward, placing your hands and forehead against the wall. You should feel a stretch in the area above your heels. Hold the position for 20 seconds, then relax. Do it 2-3 times.
Quadriceps stretch
Stand against the wall at a distance of about 2-3 cm from it. Hold yourself against the wall with your right hand. Step your right leg back and grab your right foot with your left hand. Slowly pull your heel toward your buttocks, thus stretching the muscles in the front of your right leg for 20 seconds, then relax. Repeat 2-3 times with each leg.
Groin stretch
Squat down and place both hands on the floor in front of you. Extend your left leg back. Keeping your right foot flat on the floor, bend your chest toward your right knee. Gradually shift your weight to your left leg, keeping it as straight as possible. Hold the position for 20 seconds, then relax. Repeat 2-3 times with each leg.
Hamstring stretch
Lie on your back and bend your knees. The feet are completely touching the floor, the distance between them is about 15 cm. Pull your right knee to your chest and clasp your thigh with both hands. Gradually straighten your right leg. you will feel a stretch in the back of your thigh. Hold the position for 20 seconds, then relax. Repeat 2-3 times with each leg.
What should be the training intensity?
Measuring your heart rate (beats per minute) will tell you how hard your heart is working during each exercise. This can be done by simply measuring your pulse by pressing two fingers on the inside of your wrist. Count the number of beats in 15 seconds and multiply this value by 4. To measure 15 seconds, use a smartphone, watch or stopwatch.
For most people, a heart rate between 50% and 85% of maximum under load will be optimal from a performance and risk perspective. To roughly calculate the maximum, subtract your age in years from 220. The resulting value will be the desired value. Therefore, to get your target heart rate range, multiply it by 0.50 and 0.85.
For example, if you are 40 years old, subtract 40 from 220. You get 180, which is your maximum heart rate. Then multiply 180 by 0.50 and 0.85 and you have a target range of 90 to 153 bpm. At the very beginning of the training cycle, focus on the minimum value of the range, and move up as you progress.
If you take medications to treat high blood pressure, have heart disease, or are pregnant, ask your doctor what your target heart rate should be.
What is strength training?
Most of the exercises are aimed at strengthening the heart and muscles. Strength training is exercise that improves the strength and endurance of large muscle groups. Otherwise known as resistance or weight training. An example of such an exercise is barbell lifting. In general, you need equipment or machines to perform them, but push-ups, pull-ups and squats are also strength exercises.
A doctor or trainer at the gym will tell you more about the safe use of equipment and exercise equipment. If you have high blood pressure or other health problems, be sure to talk to your primary care physician or family doctor before starting strength training.
Recommendations
To avoid injury, do not try to immediately move on to intense exercise. Start with relatively simple exercises such as walking. Do them several times a day for literally 5-10 minutes. Gradually increase the amount of time and intensity. For example, increase the speed and duration of your walks over several weeks.
Trying to squeeze the maximum out of yourself at the very beginning can only lead to sprains and injuries. In this case, you will have to wait until they are completely healed before continuing. Of course, this cannot but affect the goals set.
In what cases is it necessary to consult a doctor?
Listen to your own body. If you can't catch your breath, feel dizzy, dizzy, in pain, or feel like you're about to faint, stop exercising. If you suspect a serious injury, be sure to discuss the issue with your doctor.
Questions to ask your doctor
- Am I healthy enough to exercise?
- Should I avoid any exercise?
- Do I have any medical conditions or disorders that affect my ability to exercise?
- Am I taking medications that prevent exercise?
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Why do we so often make empty promises?
Unfortunately, many fail to keep their word to themselves. But most people have the habit of saying in their thoughts something like “I won’t eat flour anymore” or “now I’ll walk 10 thousand steps every day.” Humans in general are prone to making such non-binding promises.
Photo: istockphoto.com
Hope:
People often promise themselves something. This way they think that they will be able to respect themselves more, as if setting certain goals means that everything is “okay” with them. In fact, setting goals is not a fundamental part of life. The most important thing is good health and self-awareness. It is important to realize what you really want. If you exercise because you enjoy it, you are unlikely to quit after two months. But, for example, it will be much more difficult for a girl who wants to attract an athletic guy in this way.
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Get rid of junk food (tip 4)
Clear your desk, cabinets, refrigerator, freezer, and secret shelf of food and drinks you shouldn't eat. If you want to reach your fitness goal and start working out, avoid temptation. Remove all junk and unhealthy food from your home. If packaged food is not opened, donate it to someone in need. Decide for yourself what is useful to you. And buy only healthy products. In supermarkets and markets, go around those shelves on which harmful “snacks” are laid out. This way you will have fewer temptations.
A lot of money is spent on all these harmful products. So create clear rules for yourself and choose only those products that benefit you.
How to start playing sports so as not to discourage you?
If you go to the gym and push yourself as hard as possible from the first days, we have bad news. Most likely, the body will experience stress due to the lack of habit. And it’s very difficult to love sports when your body suffers from it. Therefore, everything must be done step by step. Development is not jerks, but gradual movement.
Hope:
First, it is important to realize whether you have the strength, resources and capabilities to set new goals. Secondly, you need to understand what your relationship with sports is. Did they ever exist? If you have never exercised and immediately set global goals, it is absolutely normal that physical activity will cause resistance, denial and reluctance in you. After all, the body is not used to it, and it will be stressful for it. It's important to give yourself time. Thirdly, if you treat sports as something compulsory, force yourself and force yourself, all this will get boring very quickly. You need to be aware of your body's needs. After all, goals can always be adjusted.
Photo: istockphoto.com
As for the trainer’s recommendations, Alexander advises:
Don't jump right into the quarry.
The load (distance, running speed) should be increased gradually and selected in accordance with the state of health, physical fitness and training goals.
Control the load.
This can be done both by subjective sensations - well-being, and by more objective means such as a heart rate sensor (heart rate).
Find compelling motivation for yourself (advice 
Charismatic trainer and master motivator Tony Horton says: “If you're fixated on the number on the scale or your dress size, then there's a good chance it's not motivating or inspiring you at all. Find a new goal. Find a new reason that will motivate you to exercise and keep your body in shape.
The reason should be so powerful, so strong that you will not quit what you started. You will not fail, and you will consistently move forward." What's your reason? Write in the comments, maybe your goal will inspire someone else.
Recommendations for Beginners
Maintain water balance in the body
It is recommended to start optimal fluid intake, as this is necessary for the normal performance of the body, as well as for its fastest recovery for the next sport activity.
Optimize your diet
To prevent muscle burning, you should balance your diet, which should contain the optimal amount of proteins, carbohydrates and fats.
Please note: Consumption of carbohydrates is also necessary after training, as they replenish glycogen reserves and participate in the absorption of amino acid compounds into muscles during periods of their recovery.
Proteins protect muscles from burning during physical activity and fitness, promote the restoration of damaged tissue and the growth of muscle structures. And regular consumption of healthy fats will act as a reservoir of necessary energy for the whole body. Anyone who is just planning to start playing sports should remember and know this.
Warm-ups
Before you start training, you should first warm up, which will help reduce the risk of injury and improve your personal performance in sports. Moreover, warming up helps increase the level of flexibility of the body and reduces the pain threshold.
To do this, it is recommended to start each workout with simple exercises, such as:
- swing your arms;
- walking lunge;
- "scissors";
- "mill";
- for kicking.
Before jogging, you can start warming up with regular or race walking.
Cool-downs
Cool-downs are short pauses during training that allow the body to return to normal and are no less important than warm-ups. A couple of minutes of cool-downs will help restore blood circulation and reduce soreness after exercise.
Video
Listen to your body
If pain or discomfort occurs during training, you should stop and not do what causes discomfort and is not pleasant. It is better to start training again only after a break. If you exercise without paying attention to pain, this can lead to injury.
Please note: just because you perform the exercises more intensely and faster does not mean that the result will be achieved faster.
It may take a long time to achieve a certain result. Therefore, you just need to start with regular exercise and stick to the chosen program.
Self-violence is bad, effort is good
It's important to separate effort and violence when it comes to overcoming laziness. “The fight against laziness is a dangerous story if it is self-abuse,” says the expert. For example, some perceive sport as an obligatory part of the life of an accomplished person. They talk about this a lot and even write in books. But you shouldn’t take sport as the key to success. Otherwise, you may feel inferior if you are not attracted to exercise.
Hope:
It is important to realize what benefits a person will receive from classes. When trying to create the illusion of success, you really have to force yourself, because an internal protest arises against conforming to something contrary to your own desires.
Photo: istockphoto.com
It’s a completely different story - this is an effort on oneself. Why don't you want to make an effort? Most often this is due to the fact that a person does not see prospects. To make an effort, you need to “be in resource”, that is, get enough sleep, eat well, feel comfortable in your environment. In order to start playing sports, to create a new pattern of behavior, it is necessary to form a habit through effort. The psychologist recommends a conditional system:
Notice your own resistance
and ask the question: “Do I really not want to exercise, or am I so tired at work and at home that the additional load will only create stress, not pleasure?”
Find the right sport
. Everyone can find pleasure in physical activity. For some it will be Nordic walking, and for others it will be tennis.
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