For a year now I have been doing sports at home regularly. Moreover, I combine this with work, household chores and hobbies. For the last six months, I have been experiencing the need for a lesson when I have to skip a workout (due to illness, for example). Therefore, I can confidently talk about how to force myself to study at home (or in the gym).
Motivation
Start by setting your training goals. My battle lasted for several years, and only a year ago I realized that I just want to be in good shape. Decide what you want:
- lose weight;
- become strong and resilient;
- pull up;
- become slim (fat girls can also be like that, harmony is a matter of proportions and balance, not weight);
- get well.
Realize the intrinsic benefits of training:
- relieve stress;
- increase resistance to stress;
- instill confidence in yourself;
- improve mood;
- improve brain activity.
External benefits include natural bodily transformation. Even if your goal is to lose weight, try to make it secondary. Make it a nice bonus. But in any case, do not forget that you need to work in a complex: food, rest, training.
Training is taking care of yourself, time for yourself. The internal organs and the spine will thank you for this. I was convinced by personal example that the functioning of all systems is improving. And consciousness is changing. You understand that you are capable not only of training, but also of other successes.
Motivation does not depend on the place of study. You must define a goal for yourself.
At home or in the hall
Again, the choice depends on the purpose of the session, as well as on willpower, personal preference and time. I’ve tried both. Why stopped at home workouts:
- a variety of courses (the entire Internet is at your disposal, and with professional instructors);
- the absence of people and any queue (I am more comfortable alone);
- freedom of time (it is better to set a constant time for classes, but if necessary, it can be moved without problems);
- accessibility (no need to go or walk, you can quickly switch from household chores to workout and vice versa, shower is also at hand);
- it is free (costs are needed only for weights, body bars, elastic bands or other equipment, but not necessary);
- loose clothing (you can practice even in a naked form, but doctors recommend that you wear comfortable clothes and shoes).
Who is home workout suitable for:
- shy individuals;
- people who are busy at work (home gym is open 24 hours 7 days a week);
- disciplined and strong-willed people.
By the way, you can study at home and in the company. Call a friend or girlfriend, suggest a joint workout for a husband, wife. For mothers on maternity leave, the Internet offers complexes with a baby.
Why the hall is attractive:
- various equipment (simulators are bulky and expensive, you can’t put them in an apartment);
- additional services (spa, massage, bar, etc.);
- personal or general trainer;
- collective spirit (someone can do it only by getting infected from other people);
- appropriate atmosphere, music, room (once you come – do it, no home temptations);
- the ability to “escape” from household members (not everyone manages to be at home alone with themselves for at least half an hour).
The gym is suitable for those who want to gain muscle mass or lose a lot of excess weight. Probably not even a gym, but a personal instructor. If your goal coincides with mine – proportions, a surge of strength, recovery, then homework will do.
Choosing a set of exercises
Interest in the complex is an important element of motivation. Forget that training must be painful. You have the right to choose your option for classes (especially at home). I did the same: I made a list of exercises that I like to do.
Before that, there were many failed attempts. Why fail? Because she forced me to do what I didn’t like. Note: It is difficult to do all the exercises. But some people like it. For example, I love to squat and lift dumbbells. Try it. Maybe it will suit you. Exercise options do not list – check the Internet and find something to your liking.
Mix and match activities. Monotony will annoy both your psyche and muscles. The more “variegated” the classes, the better.
Systematic
Like many others, I was convinced that success depended on workout workouts. However, in practice, I found out that regularity and systematicity are important. You do not need to force yourself to exercise every day for 2 hours with huge weights. Choose 3 days of the week (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) and arrange a full workout on these days (40-60 minutes). On other days, do light exercises for about 20 minutes.
It will be hard for the first six months (perhaps you have less), and then you will notice that you want to study. Without exercise, you do not feel the tone of the body, the brain lacks the release of hormones (endorphins, androgens, estrogen, thyroxine, adrenaline). These are hormones of joy and euphoria, self-confidence, acceleration of metabolism, rejuvenation, activity.
In fact, over time, addiction to sports forms. But this is a pleasant addiction, a useful one.
General recommendations
So, how to force yourself to do sports at home or in the gym:
- define a training goal;
- choose a set of exercises and make a schedule of classes;
- determine the time of classes;
- choose clothes and a uniform in which it will be convenient and pleasant to practice;
- take care of a pleasant environment and inventory, the perception is negatively affected by the use of improvised means or an old rag instead of a rug (someone does not bother, the efficiency is the same, but it will be more pleasant for someone to deal with specialized, new and bright equipment);
- remember the goal and force yourself to practice (at first there is no other way);
- praise yourself after training, remind yourself that it’s only 40 minutes a day, and how much benefit they bring;
- do not scold yourself for laziness (you also need to force it with love, just remind yourself of the goal);
- analyze your state of health, record your successes (this will become a new motivation);
- if you decide to go to the gym, buy a subscription (it will be a shame to lose paid classes);
- advertise your actions and successes (it is popular to keep diaries and blogs);
- Imagine that you are an instructor, count, recite the exercises (relevant for the home), a person completes the task better if he teaches others.
It will take time to find the best activities for you, but it will be worth it. Try everything firsthand: gym and home, group lessons and one-to-one, with and without a coach. Consider different sports, training conditions, regime, complex. You should like physical activity, then it will be easier to force yourself.
During the described tests, observe your feelings and states, record them. Then, build your recipe for a successful and regular workout on a common basis.
Epilogue
It is important to approach everything wisely. At home, it is very easy to harm yourself, overdo it, and do the exercise incorrectly. I recommend that you seek advice from professional trainers. The Internet will again help with this. Successful trainers, moreover, of world renown, are happy to share advice and clearly show the peculiarities of the exercises.
