Only when you finish taking the last bite of the roscón, are you aware that Christmas is over and, with it, the return to the usual routine arrives? And what is the best way to make this process more bearable and interesting? Putting into practice those resolutions that you have raised for the year 2021.
Playing the guitar, learning a new language, or traveling more are just some of the most common examples of New Year’s resolutions. All of these are very interesting options, but, from Gym Company, we want to offer you an option that, besides, will have benefits for your health and well-being. Yes, we are talking about exercising and here we will teach you how to start training in the best way.
Benefits of doing sports
But of course, before starting to give you advice, we will have to explain what the benefits of doing sports are. We know, it costs at first, but over time, you will appreciate the enormous benefits of living a healthier life. To begin with, it is essential to prevent cardiovascular disease; improves the quality of sleep; your state of mind will be relieved of stress and, of course, each day you will feel stronger and less sedentary.
It is also important to highlight how, over time, you will feel that on those rare days, when everything is going wrong or you have had a fight at work, the only thing you will think about is going out for a run or a walk to free your mind, or to the gym to disconnect and burn the adrenaline.
Set realistic goals
It is clear that the first day you are not going to run a marathon or you are going to lift 70 kilos on the bench press. You must go step by step, setting goals that you can meet and always taking into account your strengths and, of course, your weaknesses. If, for example, it is difficult for you to get up early in the morning or you already get up too early to go to work or study, try the rewarding and novel experience of going for a run at night. Or, if you don’t like running into the crowded gym, you can go early in the morning, it’s the best alarm clock there is and, on top of that, you will have all the space available to you.
Perhaps your first goal is to be able to practice sports 3 days a week or to be able to endure 15 minutes of running without stopping. Although it seems little to you, it is already progress, you have to establish habits to be able to achieve greater and greater challenges.
Set progressive goals
Once you have chosen the schedule, you must be clear about what goals you want to achieve. Do you want to decrease your body fat index and gain stamina? Start by running as long as you can handle and you will increase your lung capacity, with which, over time, the distances will be longer and longer. Walking, biking or swimming is also good. Day after day, you will feel more capable of doing a mountain route without getting tired, or of completing intense HIIT sessions with flying colors.
If you want to build muscle, transforming fat and your physical and bone structure, you should start with adaptation circuits, getting used to the world of weights and, always, looking for the best advice. Depending on what goal you have, your training will adapt to it, but more importantly, it is that you feel comfortable with what you practice.
Create a routine or workout plan
Once you have decided on what type of exercise suits you and interests you the most, you have to establish a routine. Yes, we know, it is a word that you associate with something boring, right? Nothing is further from the truth. Surely you have ever changed jobs, cities or schools when you were little, right? At first, surely, it would cost you, because changes are always difficult. As time goes by, everything calms down, because what was unknown, becomes something everyday and familiar.
A training routine is something similar, at first, you will doubt, but when your mind and body get used to it, you will do it without thinking, it will come out on its own. Now, there is no need to make a training plan monotonous and boring either, because that way, you will not work out with enthusiasm and you will lose motivation. There are many modalities of routines, both for cardiovascular exercises and for the gym.
You can start by climbing every day 2 more minutes of cardio a week and, at the same time, it will fall short and you will want to increase 2 more km. For the gym, once you have passed your adaptation circuit, choose what you like best and, this is important, how many days are you willing to go. Full-body, Weider or Stronglifts, all routines have their particularities and advantages. Find out and choose accordingly, because doing something you don’t like can lead to loss of interest and abandonment.
Above all, do not worry if at first you can not hold your bike much or you think you lift a little weight. Each one has its own rhythm, its own characteristics and this is a long-distance race, not a sprint, remember that. If one day you don’t feel like going, nothing happens, you don’t have to beat yourself up and you have to learn to be flexible with yourself.
Offer yourself rewards
It is a very interesting incentive and that if at first everything costs you and it is uncomfortable, you should take it into account. And it is that, no matter how motivated you are to fulfill your New Year’s resolutions and start playing sports as soon as possible, you should know that the brain craves order and that any element that clouds this situation and puts it at risk, is highly disposable. For this reason, it is important to maintain the routine the first month, so that your mind makes the body of these new mechanisms and environments.
Choose a treat that helps you cope with the effort of exercise, for example, listening to your favorite song quietly, taking a leisurely walk at your own pace, or feeling that you have earned the ability to have an after-coffee with ease. Give value to those compensations and you will see how each day it costs you less until you realize that the reward itself is the training.
As you can see, it is not impossible to take the step to improve your quality of life and fulfill, incidentally, that purpose for this 2021 that has just entered. Motivation and willpower are key to achieving this goal but are not the only key elements. You have to do things with your head, little by little, and getting used to the body and, above all, the mind, to all these new changes. Are you sure you don’t notice that thing about going for a run or joining the gym? Start today, take advantage of that pull, and don’t leave it for tomorrow.