Overcoming (challenge).
Everyone has a reluctance to train from time to time. Even in top-ranked professional athletes, negative motivation for sport is far from uncommon. The problem needs to be addressed quickly and abruptly – on one, two, three.

Everyone can “put on a smile and plow on,” but do you have a weakness? Sports anger helps you! Wash your face with ice water. Take a hard look at yourself in the mirror. Quickly put the form in the bag, and with a brisk springy step, with great posture and proudly raised head, singing your favorite tune, forward to the training!

Down with moping and bad moods.
Physical activity is one of the best antidepressants. This assertion of psychologists is not unsubstantiated. But lift your mood by working out, follow these rules:

Exercise half-heartedly and / or, as you feel like it, replace the type of planned workout with another. For example, instead of jogging, do some stretching at home. Excessive effort and elevated cortisol levels, combined with an initial lack of desire to exert yourself, can swing the mood pendulum in the opposite direction after a workout.
Don’t forget to take your favorite music as an aid.
During your workout, drink a slightly sweetened beverage.
Take a hygienic shower after exercise and finish with a contrast treatment. Listen to the feelings, they will help you decide whether the last dousing should be warm or cold.

Don’t take a step back.
Be a mercurial “sports greedy.” It’s not about club subscriptions. Exercise is effective when it’s regular. Slack off once, then again, and laziness will knock you out of your regular schedule for months. Say goodbye to the results you’ve achieved. Either start from the beginning, or, even worse, start from the bottom. That’s not going to happen!

Costs that prolong life
A well-planned workout process helps to reduce the % of sickness and save on trips to the doctor. Americans have calculated that spending $1 on fitness today reduces future medical expenses by 2.7 times.

Exercise – sound sleep – life success
Today you’re in a bad mood and feeling bad, tired from work, and tomorrow you have an important meeting, business meeting or just need to look 100%? All the more reason to run for a workout! Why? For a free and natural “sleeping pill”.

Not eternal, but youthful.
The results of a recent study are stunning and can really be a powerful motivator not to skip a fitness workout. It turns out that regular physical activity helps preserve the length of the end sections of the DNA chromosomes, which inevitably shorten with age. Exercise inhibits this process. That means you’ll look younger than your non-exercising peers.

If strength or cardio workouts haven’t yet resulted in a state of euphoria during exercise, a one-time gentle workout still increases the production of endorphins and other substances. This makes you look better and feel younger for 36 to 48 hours after the workout ends.

Sexual overtones.
Going to a workout is one way to relieve sexual frustration. Recall also that if you do not take steroids, strength training will help to engage in sexual pleasures more often, increase the number and duration of sexual acts, increase orgasms. Trained body will allow you to easily perform any “freaks” of the Kamasutra.

Look what I’ve got.
A good way to force yourself to go to workout through “I do not want to” can be a technique that requires prior preparation and a certain endurance. Buy some fancy gym gear and save it for a moping attack. Got lazy? Now’s the time to hit the gym and work out in your new uniform. Make everyone “die of envy.

It’s easier to beat your boss with glee.
You don’t feel like working out? In this case it is necessary to go out on training “to the people”. If it is not a group fitness class or weight lifting in the gym, there is still a way out. For example, swap a planned stretching session at home for a running workout, and do it intentionally in a busy place. Surrounded by people is always toning and comes to the rescue of the “kicking” psyche.

Case in point.
The last, 10th reason, will probably be more important to some than all of the previous ones. If you’re a dad or mom, an older brother or sister, you have to set a positive example. Of course you can grumble for a few minutes, sigh and sigh. But afterwards, get your will in your fist and go train.

Beauty is a terrible power, but it requires regular effort. And if you want to be healthy, work out and do without doctors! Do you need extra motivation to exercise? We think not!

The post Motivation for sports appeared first on Arthur Choice Notes.

Athletic walking or walking in the fresh air may be a good alternative.

Let’s focus on a few factors.

1. Daily walks Lack of recreational opportunities and self-isolation regimes have led millions of people to discover walking. After all, walking in the fresh air is a great way to get away from the hustle and bustle of everyday life for a while or to meet other people. In addition to the relaxing effect, walking promises health benefits. You’ll improve your health by taking regular walks along the seashore or in the woods.
2. Athletic walking – an opportunity to lose weight How many kilocalories a person burns during their activity depends on the level of fitness, age, height and weight. When walking, the length and hillyness of the area walked also plays a role. Another important component is the speed of the trails. Photo: Depositphotos As a rule, you can burn about 3 kcal per kilogram of weight in an hour of walking. Consequently, the average person weighing 70 kg per hour of walking burns 210 kcal.
3. Walking is a full body workout. Walking involves about 70% of all muscles. Therefore, regular walking helps improve endurance and mental health, as well as reduce the risk of diseases such as diabetes, high blood pressure and cancer. The risk of various malignancies is reduced because exercise walking boosts the immune system. For many categories of people, long, less strenuous exercise is healthier than short, intense exercise.

Therefore, when judged in relation to cardio exercise, for people who are overweight or elderly, exercise walking will be healthier than running. If only because intensive running will take away a lot of their energy in the first stages, they will not want to continue training.

Approximate plan of training on sports walking:
First, buy yourself a tracksuit and running shoes. Don’t skimp on the shoes! Choose running shoes with a sole with good cushioning properties. Nowadays various materials with air cells are used in their production. This reduces the risk of injury and excessive strain on the feet. If you have never engaged in sports walking, start training gradually. The first week, one workout with a distance of 3 km is enough. The second week, two. And so on. In the fifth week, stop at five workouts per week. Then gradually increase your distance and speed.

If you feel that your physical condition has greatly improved, you can run some part of the distance. In conclusion, walking is a good method of getting out of depression and getting rid of laziness.

Because slow or small exercises are better than the absence of any physical activity. That’s what you should start with in order to achieve something more.

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It has many advantages, you can do several things at once: exercise, listen to music or audiobooks, watch your favorite movies or TV shows. The main fitness equipment can be your favorite couch. Three exercises will help to make the workout effective.

It doesn’t even require any additional equipment.

1. Push-ups
   Push-ups are a true classic. To perform the exercises effectively, you need to keep your back straight and your legs and stomach tensed. Then bend your arms until the tip of your nose touches the floor. Then push yourself up again. If you’re looking for a more challenging option, put your feet on the seat of the couch. You can make the exercise more difficult by doing push-ups on your fists or fingers. Fist push-ups are useful if you are practicing martial arts. Push-ups should be on the two knuckles of the middle and index finger. That is, on the side that is used to make the right fist punch. If for you push-ups on fists are too “tough” for joints, you can do it on the carpet, not on the floor. As a simplified version – you can stand on your fists. Doing push-ups on your fingers, in addition to the pectoral and shoulder muscles, you also train the strength of the hands.
2. Split squats
   This squat is similar to a lunge. Here you stand in front of the couch and take a big step forward. Then extend one leg back to place your foot on the seat so that the sole of your foot is facing the ceiling. You have reached the starting position. Now bend and straighten the knee of the supporting leg. After repeating the exercise several times, it is your turn to change legs.
3. Exercises with weights
   For exercising at home, you can do exercises with dumbbells. Do exercises to develop the biceps, triceps, pectoral and shoulder muscles, as well as to develop the wrist joints. To develop a strong fist punch, do punches on an imaginary opponent with 2 to 3 kg of weights. Muscle Building If you want to speed up your muscle building by training within your own four walls, you should make your training blocks as intense as possible. However, sometimes three to four minute breaks can be helpful. For example, it’s a good idea to do as many push-ups as your strength allows. This is followed by a rest phase until the next exercise. This principle works better for effective muscle building than extreme training without breaks.

In turn, if you want to burn as many calories as possible and train your endurance, you should pay attention to short breaks and use different muscle groups with individualized exercises. In this case, the workout plan may include elements such as push-ups, lunges, torso flexion and extension for the abdominal muscles and back extensors. Athletes can repeat this sequence at will. Sometimes, amateur athletes should also perform exercises that do not load any particular muscle group particularly intensely.

The post How to keep fit without leaving home? appeared first on Arthur Choice Notes.