An Easy Exercise to Silence Intrusive and Negative Thoughts
Thoughts that keep you from exercising
Often, motivation alone is not enough to gather strength and go to the gym. Every day we come up with an endless number of excuses so as not to start playing sports again. Championship expert wellness coach Andrey Semeshov told how to stop feeling sorry for yourself and discourage yourself.
I don't need this, I'm fine anyway
Firstly , let me congratulate you. And secondly, to warn. Even if you like yourself in the mirror without any gyms, this does not mean that you can not do yourself. Nature has programmed us to live up to 25-35 years maximum. Then the warranty period, in general, ends.
The current pace of development of anti-age medicine gives hope that soon centennials will become commonplace. But the question arises about the quality of this life. Doctors can defeat many diseases that were incurable just a few decades ago. But not a single doctor, not a single nano-technology will load your muscles and joints instead of you. Therefore, it is better to come to terms with the idea that a certain physical activity is simply necessary.
Progress has developed so much that for many, even walking a distance exceeding the entrance - a car is a rarity. We don't use a very large percentage of our muscle mass. Our parts, like a watch movement, can rust if not used. Therefore, even if you like yourself in the mirror, this is not a sufficient reason to ignore physical education.
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It takes time, but I don't have it!
Who makes you hang around in the gym for two hours every day? If there is no inflated fitness ambitions and craving for power records (or hopes of getting into the main team of Real Madrid), then there is definitely no need to spend 1/8 of your time on sports.
The World Health Organization clearly indicates that for the age group from 18 to 65 years, 150 minutes of moderate physical activity per week is enough. Even an energetic walk in the park is quite suitable for the definition of moderate. Can't you find 21 minutes and 40 seconds a day? By the way, the same WHO gives a life hack for the busiest. It is possible to halve the time spent, but on condition that the degree of load rises from moderate to high. For example, running. Just 10 and a half minutes a day. You can 20, but every other day. Or the entire time interval at a time.
At my age, running / jumping / lifting dumbbells is harmful!
in fact, there is nothing more harmful than not moving. Even after serious injuries, the most important component (after successful surgery) is subsequent rehabilitation. If you continue to babysit the damaged joint, then it will remain such a painful point until the end of days - not to unbend, not to bend. But if you start to develop it competently, gradually increasing the load, then, most likely, you will be able to regain its former flexibility and mobility.
Photo : istockphoto.com
In one experiment, men in their 70s were divided into two groups. One control - the participants of which led the previous way of life. The second group, under the supervision of trainers, performed only one exercise - leg extension at the knee joint in a power trainer. I don’t remember exactly how long the experiment lasted, but its results stuck in my memory. The state of the muscle fibers of the quadriceps in the subjects at the end of the tests was biologically consistent with the age of 40-45 years. And that's just one exercise and just one muscle group. And if you dream that you will spend not a few weeks, but decades with such an experience and start it at a not so respectable age?
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I can't afford a gym membership
Well, it doesn't matter! The types of physical activity are almost endless. Of course, in the ideal conditions of a fitness center, you can train as efficiently as possible in the shortest amount of time. But, first of all, it's not a fact that strength training will appeal to you so much. And secondly, if you wish, you can always find an alternative. One of the ways is to build a horizontal bar at home and acquire a pair of collapsible dumbbells. And then open YouTube and find about a million different workouts at home.
You can go outside to the nearest sports ground.
If you are worried that it is impossible to pump up like that, do not worry. In the summer I managed to escape to the beaches of Crete. I decided to go to the local gym and asked the most prominent and voluminous guy which he would advise to go to. What got fromvet that he is engaged exclusively on horizontal bars and uneven bars. What he wishes for me.
If I start going to the gym, I will become like a man
Dear ladies, in short, you won't. Even if you try very hard. It's all to blame for the production of the hormone testosterone, which is largely responsible for gaining muscle mass. In female organisms, it is produced in volumes that are insufficient to even approach the camp, like a man. To understand, the upper peaks of testosterone in women are less than half the minimum in men.
And what about bodybuilders? Do not want to do the same, do not wonder where anabolic steroids are sold. And everything will be as nature implies.
I tried it - I didn't like it
And here you are not alone. We are so wired that when there are options between doing or not doing, our brain will always vote for parasitism. And when it comes to physical activity, then here, especially at first, few people are very enthusiastic.
The first option - I can't walk a little through. Chances are good that you will get involved and start enjoying even the hard workouts. Including because the body, in response to such sadism, will begin to release special substances into the bloodstream, which are similar in effect ... to soft drugs.
Another conversation is that not everyone likes spending time in fitness centers. And don't torture yourself. Find an alternative exercise routine. At least at home, at least in the fresh air. There are a lot of options. For the purpose of maintaining oneself in a functional state, tennis, swimming, and Nordic walking are suitable. Maybe as a child you enjoyed playing soccer or hockey. Or went to the karate section. Or ballroom dancing. So, adults can do it too.
I'm already tired at work, what else can I do with sports ?!
This is really sometimes a serious reason to refrain from additional loads. And if the work is associated with high physical activity, then it may well be enough.
Another thing if we talk about sedentary office work, which can also be very exhausting. Here we are talking about the fatigue of the nervous system, and the stories that with the active work of the brain you need to eat more are complete nonsense. The calorie consumption of someone who thoughtlessly clicks the TV remote control on the couch and someone who plays a chess match for the title of world champion will differ by tiny amounts. So you have to overpower yourself and just crawl to the gym or on the horizontal bars on the moral and strong-willed. And be sure that even if at first the additional load will be even more exhausting, then very soon you will be surprised to realize that you have become much more active at home and at work.