"I would like to motivate myself to exercise more - but..."
Don't we all know that? We know that sport is healthy, clears the head and, incidentally, shapes our body. Despite this, we sometimes find it difficult to motivate ourselves to exercise. We even skip jogging around the block if we don't feel like it.
But why? If we know how good we feel afterwards and how many benefits there are to exercise, we should be going to the gym every day, right? Why is it that we sometimes find it so difficult to pull ourselves together?
We come home from work, had actually already “arranged” the gym – and fall on the couch. Until the next morning. We set the alarm earlier because we want to squeeze in a quick workout – and press snooze 10x.
We would be lying if we said we are always motivated to exercise. We also have days when nothing works at all. But – and this is the good news – this can be prevented! You don't have to force yourself if you don't feel like it. Nothing wrong with a few motivational tips, though, right?
1: Find what you enjoy!
It sounds simple. But is it? Many take up “some” sport just to do something. Or maybe because the neighbor does it too, has gotten a great figure and it has to work for us too.
This is only partially the case. Sure: If you do strength training regularly and eat right, you will see success at some point. But if you're not enjoying the whole thing, we can assure you that it will end in the near future. After all, sport should be fun and not torture! You may see short-term gains, but in the long run, something you have to force yourself to do won't make you happy.
Point 1, before you even start with sports, is: try it out.
For example, excessive strength training isn't for everyone, and that's okay too. Likewise, there are some people who do not like jogging. Your boyfriend can love boxing - that doesn't mean you have to do the same.
There are so many sports. And we are fortunate to be able to choose between them. Of course, it also depends on what your goal is. For weight loss, exercise A may prove more useful to you than exercise B. It's often just a trade-off between what's fun and what you want to achieve for your body. Sometimes it is also a combination of different sports...
But one thing is clear: if you don't enjoy what you're doing, you'll be less motivated to keep going in the long run. Try yourself!
2: Think about the "after"!
You are happy. The sweat drips down you. The endorphins rush out of you. One of the best things about every workout: the post-workout feeling!
Most of the time we are relieved, proud and really exhausted after we have completed our sports session. Especially if we weren't really motivated beforehand, we appreciate the feeling of happiness after the workout even more.
In order to motivate yourself to exercise, you can write down how exactly you feel right after your next workout, what has changed in your state of mind compared to before the sports unit and how good you feel on a scale of 1-10. Of course, there are no limits to your imagination. If you are unmotivated before the next workout, keep reminding yourself how good you will be afterwards!
Incidentally, the feeling of happiness after sport is not just an impression. Finally, it has been scientifically proven that endorphins are released during exercise. These interact with receptors in the brain, which have a positive effect on pain perception and make us euphoric.
Also interesting: Several studies show that physical activity can prevent depression and sometimes even alleviate it.
3: Make a date...
... with your workout! Exercising is much easier when you have fixed appointments. Try to think of your workout as an appointment that you are not allowed to cancel. After all, you wouldn't just call off the meeting with your colleague, would you?
Enter "Gym" / "Joggen" etc. exactly like that, with the date and time, in your calendar. On the one hand you see it in black and white in front of you, on the other hand you trick your subconscious: If it's on the calendar, it can't be postponed and has to be done.
4: Preparation is key!
Honestly, sometimes we already know in the evening that we simply won't feel like exercising the next morning. We have set a date, but the motivation is lacking. May occur!
But we can also counteract this. It is best to get your sports outfit ready before you start your workout. Or, even better, you put it on straight away. Because then it will be harder for you to cancel – I promise. It also helps a lot if you take the already packed sports bag with you to the office. This is how you show yourself and your work colleagues that you will do a workout. back out? Almost impossible.
After all, you're already done. The only thing missing for a successful workout is the workout itself, since you have already prepared yourself.
What also gives an extra energy boost: new sportswear! The reason: As is well known, you always want to put on new clothes and put them on display. It is precisely this characteristic that we can take advantage of by getting a pair of leggings that we have been raving about for so long as a motivational boost, or finally treating ourselves to the new sports shoes that we are flirting with. Sport is sooo much more fun when you feel good!
5: Find your training buddy
Although exercise is usually fun once you get into it, getting excited about it is always something else. It can help if your workout does not "only" consist of sport and potentially new sports clothes - but also of a training partner. The reason: Not only do you have a sometimes annoying to-do (workout) on your schedule, but you can also look forward to meeting your girlfriend and chatting a bit (of course only during the breaks between sets, of course...)
You have no one in your circle of acquaintances with whom you would like to do sports? Then take heart and talk to someone after the gym? Check out the relevant Facebook groups, keep an eye out for gym-goers in the neighborhood, etc. It will be worth it!
You also kill several birds with one stone: You do sports and you have someone who can mock and motivate you - and now and then encourages you to do the workout, even though you are already lying on the couch...
6: muscle music
There are many people for whom nothing works without music. Cooking: Music is playing. Eating, music playing. You go to sports: music should be playing!
There are now even studies that show that music makes you more productive during your workout!
Researchers from the University of Verona discovered, for example, that music has a positive effect on endurance and weight training: The athletes who listened to high-tempo music performed better, felt less strained and their heart rate dropped.
So why not put together a playlist for your next workout? Think about which songs really push you and pack them up. Don't feel like doing everything yourself? No problem either: There are countless workout playlists on Spotify and Co.... for jogging, boxing, strength training - the possibilities are endless.
Last but not least:
You'll look forward to your workout a lot more knowing that you'll be fueling your body with a Löwenanteil meal afterwards... Now that's not a motivation, is it?
What are you waiting for? On to the workout!