Anyone who trains regularly knows how exhausting it was in the beginning. It’s a challenge to stick with it and also to train when you don’t feel like it. But this state does not last forever. At some point you’ve trained so often that it becomes part of your life. Then the question no longer arises as to whether you are motivated. You just go to train – because that’s how you always do it.
When this moment is reached differs from person to person. If you believe science, it takes between 18 and 254 days for a habit to develop. So in the worst case scenario, you have to bite through for a little more than eight months, then the process of training runs automatically.
However, it is very likely that it will be a lot faster. To make that happen, as a beginner you can consider a few tips that will make it easier to get started:
To get started, it’s good to set yourself a challenging but achievable goal. Ideally with a fixed date, such as B. running a marathon. A goal motivates and it’s easier to keep focus.
Unpleasant is good
The training is uncomfortable and exhausting at the beginning. The reason for this is that we adapt. Our bodies get used to the exertion and our minds are also shaped. The more we train, the more often we leave our comfort zone; we grow and become a better version of ourselves.
Set small intermediate goals
It is good to have a big goal. But because it’s big, it’s intimidating. How am I ever going to do that? A question that often shoots through your head when you think about the big goal. So that this doesn’t kill motivation and you can regularly see progress, you should divide the big goal into small intermediate goals that are relatively easy to achieve. Instead of always having the marathon in front of your eyes, you start with the goal of running five kilometres in a row. It’s easier to achieve. Once you’ve done that, you take the next step: ten kilometres, or even seven. Listen to your body and your feelings. If there is reluctance or some other type of resistance, you should simply choose the target smaller.
Regardless of what you train, at some point it becomes routine and motivation suffers. Then variety is the order of the day. You should change the training plan regularly so that new training stimuli are always set. It’s relatively easy with strength training, you just do new exercises. But this is also possible while running. So you can z. B. include short sprints.
If you have not been physically active for a long time, you should always seek medical advice first before starting any intensive training. This is especially important for men over 45 and women over 55. You should also talk to a doctor if you have health problems. Maybe the sport you want is not optimal and there are better alternatives.
Slowly and steadily
Please take it slow at the beginning and don’t overdo it. The risk of injury is extremely high with unfamiliar movements and the motivation is immediately gone when you are half dead after training.
Pay attention to the diet
Exercising stimulates your metabolism and burns calories. But so that there is enough energy, you should pay attention to what you eat. But you don’t have to switch to raw food right now. It is important that you eat a balanced diet and do not ingest too much.
Carbohydrates are good before exercise, protein afterward.
Drink, drink, drink
Drink enough fluids throughout the day. Water or unsweetened tea are ideal. Special electrolyte drinks are not necessary unless you exercise for a long time. Too little fluid can cause cramps and heat strokes. So it is important to pay attention to it.
Strength or endurance training? Both!
It is best to alternate strength and endurance training, for example two strength training and one endurance training per week. In the next week you do it the other way around. That would be the best. But please don’t get it wrong: It is always much better to just do strength training than nothing at all. The same applies to endurance training.
Choosing the right equipment
Correct training requires the right equipment. Otherwise, it may not only be less fun, but also less effective. You don’t have to go out and buy the best of the best right now, but you should still have the right equipment for your sport.
Technology does it
Regardless of which sport you start with: Always make sure you use the right technique and it is best to have a trainer explain it to you. This not only reduces the likelihood of injury, but also increases the effectiveness of the training.
In this sense: have fun with the training and good luck.