Many people have problems with motivation when exercising. After a while you simply lose the desire to do so.
Training is exhausting. However, we are happy to accept this exertion, because after all it is good for us physically and mentally. Nevertheless, there are phases in which we lose motivation a little. This happens especially when …
… we haven’t been training for a long time and it is therefore not yet a habit
… the training starts to get monotonous and boring.
But don’t worry! There are ways and means to take action against low motivation.
Here are our tips:
Define specific goals
Have you made it clear to yourself what you want to achieve with the training and wrote it down? Well. If not, please do so as soon as possible.
Then read through your goals regularly. If you strive for something that you find valuable, meaningful and rewarding yourself and which you keep reminding yourself, that is extremely motivating.
track of your progress Do you already keep a training diary? If not, you should start with it. Our brain is not good at recognizing the small, constant changes that often occur during exercise. This can create the feeling that nothing is going on, even though you are exercising regularly.
This cannot happen with a training diary. Here you can see in black and white what progress has been made – whether you can lift more weight or run a kilometre faster. Progress motivates.
Be active as often as possible
This tip is especially important for beginners. Try to be active and lead an active lifestyle as often as possible. Over time, exercise becomes second nature and the start of training requires less motivation.
Rest without remorse
If you lead an active lifestyle in general, you needn’t feel guilty if you miss a day of training and take some time off. Rest periods are good for the body and nervous system to regenerate. So enjoy the time-out and then go to train more motivated next time.
Make your training a social activity
Two people get more motivated for several reasons. For example, the social pressure increases. After all, the training has already been arranged. A rejection is not so easy. You can also talk to each other during training. So train in pairs as often as possible.
Whether it’s a new record in the gym or a new record in running, challenges motivate because we have something to strive for. And how sweet is the feeling of triumph when you have mastered the challenge.
Vary and mix.
That is the most important point. If you only do the same thing over and over again, you get bored very quickly. The brain wants to be stimulated with new stimuli. That’s why it’s good to keep adding something new. Maybe you go running instead of going to the gym or try new exercises.
What’s more, if you only train the same thing over and over again, you only have one type of fitness. But there are many different areas that define fitness:
- cardiovascular endurance
- Strength endurance
If I want to be good in every area, I have to train in a variety of ways.
Another point for beginners: If you go over your performance limit at the beginning, you are dead after training. Every part of the body hurts and you cannot move for days. Then you are afraid of the next workout and will likely stop again.
Build up slowly
After a humble start, slowly increase the intensity and duration of the workouts, but not both at once. If you approach it too quickly, the risk of injury increases. As mentioned above, it is important to record the progress.
And that’s them – our simple but effective tips for long-term fun and motivation during training.