How it helps:
Dusty sneakers far in the closet, a card to the fitness club, which was lying somewhere in the wallet-familiar? Many people know how difficult it is to force yourself to play sports. Think about this:
* Sport is the prevention of cardiovascular disease and hypertension (high blood pressure).
* Reduces the risk of diseases such as stroke, osteoporosis, diabetes.
* Improves your sleep — and, as a result, your mental state.
* Promotes increase vigor.
* Stimulates the immune system.
* Helps to cope with excess weight.
Of course, sports affect the mood:
* We know that sport reduces stress, tension and anger.
* Sports reduce anxiety and depression.
• And generally contributes to a good mood in General, because in the body there are a variety of chemical and other changes.
What if you absolutely do not want to go to the gym and sweat?
Not necessarily. Maybe you will like some of the following:
* Yoga, Pilates, dancing. Video tutorials can be downloaded from the Internet and study at home.
• Do any of your neighbors ride a bike or roller skate? "Join them."
* Try just walking. At least 10-15 minutes a day, for starters. Just a little faster than usual. From the Parking lot to the store. From home to the next stop.
• Play catch-up with your children.
* Twist the Hoop.
* Vigorously clean the apartment for 15 minutes.
* Dance at home!
* You can even watch TV — but at the same time do some exercises, such as walking on the spot, lifting legs, etc.
How much sport is needed for sufficient disease prevention from point 1?
Ideally, the recommendations are:
* A minimum of 20 minutes per day of moderate aerobic exercise (e.g. walking or Cycling), plus one strength training session
OR
* 20 minutes of intense aerobic exercise (like Jogging) three days a week, plus one strength training session
But even a much smaller amount of physical activity will already have a significant benefit for your mental state!
A few tips for those who decided to go to the gym:
• If you have not played sports for a long time, it would be great to first consult with a doctor, and start gradually — do not rush to the power machines on the first day.
* Whatever sport you do, be sure to give yourself time to warm up — 15 minutes is usually enough.
* Do not pedal to the point of exhaustion. There's no point in aerobic exercise if you're sweating and your heart is pounding so hard you can barely breathe.
* If this happens — slow down the pace. For 5-10 minutes, breathing and heartbeat are likely to recover.
* Drink water! Before, during, and after training. And at all — drink water!
How to motivate yourself:
* Keep a record of your progress: record your desired goals and intermediate results. Download to your phone some program to track sports success.
* Make a workout in your calendar: it will help to put in mind that you have a separate time for sports and for yourself.
* Find company — or at least one friend with whom you can compete, or laugh — or if you want to quit, with a friend it will be a little harder :)
* Find out what the problem is, why you do not want to: maybe you are too tired in the evening? Reschedule classes for the morning. Is the gym too far away? Do yoga at home.
* The main criterion — you should like it. If you don't like it — then something is wrong. Therefore, see above.
• If you missed a couple of workouts-it would not be very smart to throw already achieved because of such nonsense. Just go back where you left off.
* Give yourself a gift for achieving results!