Nine simple rules that will make charging a pleasant habit.

You have probably heard repeatedly that regular exercise provides vitality and energy, speeds up metabolism, increases resistance to stress, improves mood and helps to overcome age-related diseases.

If you know about all the benefits of sports, what is the point to avoid regular training? After all, over time, you become more busy, and time for exercise is harder to find. Therefore, you need a plan in which training will be as important as brushing your teeth. We offer nine rules, following which, you will raise the charge to the rank of a pleasant habit.

1. Find a good company for fitness

Find a guarantor in the person of a girlfriend or friend. Being engaged together, it will be more difficult for you to wriggle out of training or to shalturit during exercise. Although not every girlfriend will help. It is better to choose someone who is stronger, healthier or thinner than you. John Dzhakichich, a professor of physical culture from the United States, conducted an interesting experiment.

He gathered 120 people who wanted to train and divided the group into “teachers” (those who showed the best results and lost weight faster) and “students” (those who were lagging behind or did not progress much). As a result, not only the “pupils”, who were encouraged by the success of more powerful comrades, but also the “teachers” themselves, benefited from joint exercises. After all, they should not just keep the brand, they learned to lead the team, provide friendly support and give advice.

2. Learn to variations on different types of exercises

Motivation can weaken, it is in the order of things. Therefore it would be good to learn to resist despondency and laziness. If you have lost enthusiasm, or you do not feel progress, try changing the type of exercise. Pay for classes with a personal trainer so that at least once a month he develops a new set of exercises for you. Try family workouts. You can even sign up for flamenco courses. You will become stronger and more enduring, because the variety is inspiring.

Even the usual change in the frequency and intensity of the usual exercises, the order of their execution, the change of simulators will help make the training more interesting. Studies have shown that the body gets used to exercise in two to three weeks. This period is considered to be favorable for employment. At its expiration, a critical moment comes when you stop seeing results. Boredom will certainly overcome if you do nothing.

Doctors do not recommend taking a two-day break between workouts. People who study once or twice a week tend to drop out of the schedule much more often than those who study three times or more. And all because the systematic training affects your constancy to a greater extent than the duration of lessons or a set of exercises. It is advisable to play sports from three to five times a week. If three days for you – the ceiling, try to at least distribute them so as to be in good shape all week.

4. Consider a backup workout plan

Sometimes regular workouts get in the way of things like weekends, holidays or zapara at work. Think about what may interfere with your studies and estimate an alternative charging option for all occasions. Make a list of potential threats and come up with a solution for each item. Every time you go astray, you will know what to do.

It is important not to scold yourself and not go to extremes like “either all or nothing.” This means that skipping exercises on Friday and planning a trip for the weekend, you should not think that you will start anew from Monday. Discard the feeling of guilt or dissatisfaction with yourself, accept the fact that you missed the moment today and catch up tomorrow.

5. Set goals for fitness

It is necessary all the time to strive for something, try to break their own records. This is a pledge that you will not leave the distance. However, to go to the goal is easy and pleasant, it must be concrete, doable, such that it can be achieved in a short time.

Admit it, the phrase “I will go in for sports walking for 20 minutes a day” sounds more serious than the abstract promise “I will do more”. If you see that you can easily cope, set yourself a task more difficult. Revise your goals every month and a half.

6. Keep track of your sporting success

Keeping a written record of the exercises and your own success is an effective way of losing weight and regular workouts. Studies have shown that people who kept a diary or exercise diary in writing or online were losing weight faster than those who did not. Moreover, those who described everything in stages and in detail, dropped two times more kilograms than those who wrote short reports. Do not miss anything important. Record the type of exercise, its duration and intensity, the distance traveled or the maximum speed, the number of calories burned and your mood during the session (are you happy or angry, energetic or davlena). Indicate also how you slept that night, whether you made any blemishes in your diet – you indulged in a bar of chocolate or, on the contrary, missed breakfast. It is also useful to record the performance of the training sensors and stopwatch. This will allow you to evaluate your success in the shortest possible time. Knowing how far and how fast you can reach, how many calories you lose, and how intensively you can work as a whole, provides a wonderful incentive for further activities, especially if you compare current figures with those that were before.

7. Do a mini-workout

If you are running out of time, try to carve out at least 10-15 minutes for weight loss exercises. Three small calls will increase the chances of losing a few extra pounds. Studies have shown that people who do exercises in a few receptions, in the amount of engaged longer than those who traditionally engaged 30-40 minutes. Use any opportunity to move, if you cannot walk for an hour, set aside for a walk at least 15 minutes.

8. Stick to fitness graphics

Glue sticky reminders to your computer or set an alarm at the right time to start exercising every day at the same hour. Habit arises when the action is done at the same time almost every day. Having painted the scheme, follow it strictly: the treadmill deserves no less attention than a meeting with the management. The critical moment comes when you have a pile of untouched papers on your desktop, and another deadline is coming, and when you call this alarm clock you drop everything and go to the gym.

Statistics show that fans of morning gymnastics cope at work much better than those who practice Sports day or evening. This is because the early birdies manage to shoot back before a lot of things fall on them, and fatigue overcomes. Nevertheless, the time for classes should be chosen so that it suits you first.

9. Encourage yourself

Research has shown that reward for work done forces amateur athletes to make great progress. So, one woman made a promise to herself that during the year of fitness she would receive a trip to Ireland. All 12 months, she worked hard on herself, after which she fulfilled her promise to herself and went on a coveted vacation.

Her friend bought herself new sneakers after two months of training and a new tracksuit after six months of training. The reward system can be reduced even to such a thing as watching the next series of your favorite series, which you can allow yourself only after a hundred bends or squats. Think of what is important to you, and establish a link between regular exercise and a pleasant reward.

Diane Black