For many, playing sports is the kind of activity they do for a while, then quit, then start again, and so on. And in general, this is not bad. Do not blame yourself if you forget about training again. The most important thing is to renew them in time.
It can be quite difficult to do this, since several factors prevent them from starting to play sports. The same difficulties stand in the way of those who only want to begin to train. They are that, firstly, it is very difficult; secondly, the person simply does not have enough time. Thirdly, lack of motivation can prevent. How to solve these problems? And how to do sports, if you do it for the first time in thirty to forty years? Consider a few simple steps that will help make exercise a part of your life.
- To get started, set specific and simple goals for yourself. Here are some key points:
A sporting goal needs to be written down.
While it is not fixed on paper, it is not important. For your brain, it is practically non-existent;
Make sure that this goal is certainly simple.
In no case do not set yourself super complex tasks! Let it be the easiest thing to do - for example, to study for five minutes. After a month, increase the class time to 10 minutes. If you start with simple and easy goals, you can gradually develop the most important thing - the habit of training.
Concreteness of intent.
The tasks before you should be as specific as possible. To do this, you must answer a few questions: what exactly am I going to do, at what time and where. A goal cannot be expressed with phrases like "do a few exercises," or "go for a walk."
Create an anchor.
This concept from the sphere of psychology means that one action may remind of another. For example, for many years you have a habit of brushing your teeth after a shower. Therefore, you never forget to do it. In order for classes to become regular, let them be preceded by a certain type of other activity. Maybe you will be engaged immediately after work? Or in the morning, some time after they woke up? This “anchor” that is performed every day is very important in creating a habit.
The goal must be measurable.
For example, run for 10 minutes. Or fifteen sets of exercises for the press. Or walk briskly for half an hour. Thus, every day you can definitely say whether the task you are facing today is completed.
- Keep a performance journal. This is also one of the key points that will eventually lead to visible achievements in the classroom. If you write down what was done during each day, you can constantly monitor your progress. You will no longer have the feeling that you are standing still. In no case do not postpone the record, say, until the next day - they must be made immediately after the classes. And also it is not necessary to complicate them too much.
Write down the date, time, and what was done. Where to start to play sports is best? With good motivation. And such records can be a powerful source. - Choose for yourself the safest sport. Of course, it is very important to do something that brings pleasure. However, at first, the least traumatic sports will be the best solution. For example, swimming or walking.
These types of activities do not overload the muscles. On the other hand, more dangerous forms of fitness for beginners can often cause injuries, stretching of tendons. You need to start with a fair assessment of your current state and capabilities. For example, the last time you played football twenty years ago in a schoolyard. In this case, the probability of injury is very high, because to start playing a sport correctly means doing it gradually and moving from simple to complex. - Before you start classes, you should pay attention to your health. Do you have any restrictions or chronic diseases? In this case, you need to check with your doctor what kind of physical activity he will advise you.
- If you once practiced regularly in the morning, but then this habit disappeared from this life, try the following. Prepare class supplies from the evening. Start the alarm and put it in the far corner of the room so that when it starts ringing, you have to get up. If the gym is planned after work, then prepare things in advance. Let the sports bag lie near the workplace. It will be a good reminder that in the evening you are waiting for classes. It will serve as an excellent reminder that will reduce the likelihood that at the last moment you change your mind and go home.
Even the most dedicated sports people can sometimes get off the beaten track. Anything can serve as a reason: bad weather, cold, travel. That is why it is necessary to make classes from the very beginning permanent. Use these recommendations, and you will again make physical activity a part of your daily life.
See also:
How to do sports at home
Ectomorph Training Program for Mass
How to learn to pull up on the bar from scratch?
