We all know that how following exercising and workout routine for every day is important for our healthy body and better immunity. But it is very difficult to stick with same gym routine every day. Hence in this article will help you to know the tricks which will encourage you to keep up your dedication high to the gym and or with any training routine when your schedule is already overloaded with other things, from routine office work to household chores, or even to travel or social activities. We will help you to know the gym tricks to make you push yourself to get the required results.
Always first understanding the big picture of fitness and why physical activity is essential for your physical and mental wellbeing on a longer run is a good to kick start any exercise routine.
Exercising releases hormones that is called endorphins which helps to promote feelings of euphoria and help you to stick with it as a good habit.
Working out also improves our cardiovascular health and sleep quality, both of them with quality will improve your energy levels throughout the day and reduces the risk of diseases and convert into critical condition such as type 2 diabetes and cancers.
Moving your body more is also linked with a reduced risk of depression. As it is proven that exercise may help people to fight with anxiety, who already having depression issues.
Isn’t it impressive. But the truth is that you should work to have all this knowledge and make yourself to choose those early morning or afternoon workouts and even evening walks.
That’s why dedicated strategic changes, according to your body needs, schedule, likes and dislikes makes all the difference in whether or not you stick to your workout plans or you miss the bus to become healthy.
Today many sports psychologists and other fitness experts share their experiences, and they emphasize on finding and adopting workouts that you will actually enjoy doing and sticking with it for the long time will definitely benefit you with healthy body.
Important Tricks to stay connected with routine exercise or gym practices
1. Find a Workout that You Really Enjoy
Just because all your friends love running or CrossFit don’t mean you to do it, too. Finding a workout, that you genuinely like will make you that much more likely to stick with it over the time, says Kristen Dieffenbach, PhD, who is an executive director of the Center of Applied Coaching and Sport Sciences for West Virginia University in Morgantown. “Begin by really thinking about the things you enjoy which may be a nature, group settings, playing sports, quiet time, or being challenged. Then look for activities that suits one or more of your criteria,”.
Consider your personality, too, suggests Dr. Dieffenbach. Do you like competition? Then working out with a friend who challenges you or taking a group fitness class may be helpful. Do you like immediately seeing the results of your efforts? Then workouts associated with an app that tracks your routine progress, such as app for running and cycling, may be very motivating.
2. Pick Workouts That You’re Good At
“We know from motivation research that humans have a desire to be ‘good’ at something,” says Brandonn S. Harris, PhD, program director and professor of sport and exercise psychology at Georgia Southern University, School of Health and Kinesiology in Statesboro. “So, I would encourage people to not only seek out things they find pleasurable and enjoyable, but also do things that they are confident doing or would like to become more proficient in.”
That doesn’t mean the activity will necessarily be easy for you. Unless it’s an activity recovery day, every workout should push you in terms of endurance or muscle building. But there is no need to struggle through a Zumba class if you hate memorizing the combinations.
On the other hand, if you excelled in sports as a kid, joining an adult basketball or soccer league may be a huge confidence booster (as well as it gifts you all the health and fitness benefits of a workout). Or if there’s a physical skill you have always wanted to be able to do, such as self-defense classes, you may love doing kickboxing or jiu-jitsu.
3. Put It on Your Calendar at top of the above Other Appointment
Once you have a workout, that you want to try, give yourself a slow and steady break-in period. “Don’t start off by trying to make radical changes,” says Dieffenbach. “Schedule a few days a week and put it on your calendar like any other important appointment.”
Giving yourself a workout range for the week can also be helpful. “If you set a goal of working out five days and only go four times, that’s often considered as a commitment failure,” says Dr. Harris. “Instead, give yourself a more realistic range, like three to five days a week.”
4. Break Up Your Workout into Shorter part of activities
Are you skipping your workout because you don’t have a time for the full workout routine? Break up your physical activity into a few shorter 10-minute workout at a time throughout the day. “Taking shorter walks throughout the day, as opposed to one longer walk that takes 30 minutes to an hour, has been shown to have very similar benefits,” says Harris.
5. Set Mini-Goals
Many people set huge health goals, such as losing 20 pounds, getting six-pack abs or running a marathon. Although these can be motivating, but they don’t tell you what you need to do right now, and in the days and weeks to come, to achieve them. To stay motivated, ensure you don’t get bored, and keep progressing at a steady rate, setting smaller but achievable goals can help.
If an outcome goal is the top step of a staircase, process goals are like the individual steps you would take to get there,” says Harris.
Try increasing the length of your run by a half mile every week or increasing the duration of your plank by 15 seconds after every three days. If you are unsure how to safely increase the intensity of your exercise and set realistic process goals, consider taking the help of a certified personal workout and health trainer.
The feeling that you have accomplished something every week, over a longer period of time can help to motivate you to make each and every workout along the way count.
6. Work Out in the Morning
Some people find it easier to stick to their workout plans if they do it in the morning, getting it out of the way before an excuse comes up to skip it, says Harris. By the end of the day, you are often really tired, random things have come up, and there is always something else to do instead of workout.
More benefits of Morning exercise:
Morning workouts have been shown to lower blood pressure among older adults and people who are over weight. Plus, people often feel more energized throughout the day after exercising, Harris says. And that means an early-in-the-day workout could help you tackle your responsibilities including routine work or chores with greater ease, he adds.
Of course, there’s no one-size-fits-all approach to workout. So, if morning workouts feel like torture, try a few different times of day and see what works best for your body.
7. Always Carry Workout Clothes with You
Even the smallest obstacles, such as having to go home after work to change workout clothes before heading to the gym, can mean the difference between working out and skipping it. The simple but incredibly helpful solution: Bring your workout clothes to work for evening workouts (or work from your home office in workout gear), suggests Harris. If you work out in the morning, consider sleeping in your workout clothes (only if they’re comfortable, of course).
8. Always have a ‘Plan B’ Workout
So, it’s heavily raining or snowing outside, and you can’t go on your usual morning run around the neighborhood. What now? You could skip your workout, but that might make you lose all that present great exercise momentum and motivation you had going. Make a contingency plan or two, says Harris.
If you usually exercise outdoors, find a backup workout or class you can do at the gym or at home (indoors) in case of outside weather issue, and for a moment when you are just feeling tired and don’t want to leave the house, or if you’re traveling with no access to a gym, put together a “bare minimum” workout with a few simple moves such as, stretching squats and planks that you can do anywhere. You can also find myriad online workouts either live or on-demand.
9. Play Some Music to Energize you Up
Pumping some musical tunes could be just what you need to literally go the extra mile. Research has found that playing music while exercising increases the duration of workouts, and the same exercise without music resulted in increase in feeling of physical effort and early tiredness.
While any type of music is beneficial, some research suggests that music a faster beat, means more beats per minute may help you to pick up the pace aligned with the rhythm during your workouts.
If you’re the type of exerciser who finds cardio such as running or walking workout as non-motivated, then try doing it with listening to an episode of your favorite podcast, or your favorite music or even an audiobook, which can be a great way to make your exercise filled with more fun and excitement. You may find yourself looking forward to that time you get to lose yourself in your favorite self-care ritual by enjoying the good vibes alongside achieving a great health on a longer run.
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