Whether you’re a guru fitness as if you are a newbie, go to Gym or finding the time to exercise may seem like the last thing you want to do, especially after a long day at work.
Although studies have shown that exercise is good for you at any time of the day and that it can provide benefits for Health physically and mentally, sometimes it’s hard to find the motivation to get up and do it.
“To be motivated, you first have to know exactly what your motivation is,” he explains to The Independent Jessie Jones Williams, personal trainer at the OriGym Center of Excellence.
“Try to introspect and think of entirely positive reasons for training. Reminding yourself of these will affirm the positive reasons for exercising, as well as act as motivation for you to actually exercise.”
With this in mind, we asked Jones Williams, along with PureGym personal trainers Ian Scarrott and Emma Vincent, about the best ways to stay motivated to work out.
How can you stay motivated to train and exercise?
All three personal trainers say that setting goals is a great way to stay motivated and push yourself to exercise more.
“My best advice for staying motivated to exercise is to remember your goals as much as possible, and work them into your schedule,” explains Jones Williams.
Vincent adds that it can be a good idea to make a plan for the week ahead, as seeing something visually can help keep you accountable. And he adds: “Put inspirational quotes somewhere, like the mirror, to look at every day. This alone can give you that little burst of motivation you need to hit the gym or work out.”
If you’re someone who doesn’t like to exercise, how can you find the motivation to do it more often?
Scarrott suggests exercising in a group or with friends. “You can hold each other accountable and have fun in the process,” he adds.
“Try the classes, they are a great way to learn new exercises, work out with others who have similar goals, and meet new people.”
Vincent adds that keeping track of your progress can be a good motivator. “You can look back to see how far you’ve come,” he explains. “This will show you why you’re doing it in the first place, and support the reason to keep going, even when you don’t want to.”
How many times should you exercise during the week and what are the best exercises?
While it may seem tempting to train every day to see faster results, Jones Williams says rest days are just as important.
“You’ll see the best results the more you train, but you have to be mindful of including enough rest,” says Jones Williams. “You should start by doing two or three days a week, for at least half an hour at a time, and work your way up to four or five days. This way you will get the best results and you will make sure not to hinder your future training agotándote, sobreentrenándote or injuring you”
Vincent adds that making exercise a habit is key, and that you’re more likely to stick with it. routine if it is done two or three times a week.
As for exercises to do, Vincent says, “If you want to gain muscle, get stronger, or tone up, make sure you use weights. To improve your mental health, any form of exercise is amazing.”
Adds Jones Williams: “You have to mix strength training and cardio, depending on your fitness and health conditions. You’ll get a hit of endorphins with any exercise that gets your heart rate up, which can include anything from resistance training to a Zumba class.”
How can you make exercise or going to the gym not seem like an obligation?
The most important thing is to find an exercise that you like, so it won’t seem like a chore when you go to do it.
Do you like to swim? Join the pool near you. You like to run? The park run on your block is free. Or why not take up badminton, rock climbing or just a brisk walk? Any movement you make will be beneficial.
Vincent adds that variety is important. “Mix up your routine,” he suggests. “Try different classes and different training styles. Change the scenery of training at home, in the gym and outdoors.
What are some good health and fitness goals to set?
Jones Williams says that setting long-term goals as well as short-term goals is critical, and that all of your goals should include intrinsic motivation.
“Intrinsic motivation is motivation that comes from within rather than an external reward or reaction,” he explains. “So instead of pressuring yourself to exercise so I can reward you with a takeout meal, think of some more personal and emotional benefits.”
“For example, you might want to improve your mood, gain confidence, or even something like being fit enough to walk to work in the summer. These types of goals have been shown to be easier to use as motivation and more effective in the long run.”
Vincent points out that no goal is too small, and it can include anything from taking the stairs and not feeling out of breath, to completing a triathlon.
“To start with, try writing a calendar with the days you are going to exercise, prepare your meal the night before, try one new class a week, drink more water, and anything else that might be related to your own personal goals. “, advise. “Break them down into achievable chunks.”
Everyone hits a plateau, even if you’re consistent with your exercise routine and eat a balanced diet.
Hitting a plateau or not seeing results as quickly as you’d like can be frustrating, but there are things you can do to stay motivated.
“Remember that Rome wasn’t built in a day,” notes Vincent. “Trust the process. You will realize that you are much more advanced towards your goals than you were at the beginning, although it may not seem like it.
Jones Williams suggests that you remind yourself of your short-term goals when your long-term goals are taking time to come true.
“That’s why it’s great to have a mix,” continues Jones Williams. “Short-term goals will provide you with frequent feelings of success and achievement boosts that you can use to keep yourself going when you struggle to achieve longer ones.”
How can you find time to exercise when you don’t seem to have it?
One of the blessings the pandemic gave us was more time. Working from home meant spending fewer hours commuting, so we could use that time as we saw fit.
But when workers return to offices or embrace the new hybrid way of working, it can be hard to prioritize and find time to exercise.
Scarrott says that finding time to exercise means making it a priority. “Include it as a reward for a hard day’s work, or as a way to wake up in the morning. Add it at the end or beginning of the day,” he suggests.
“Ask yourself what your priorities are in life: do you really want to achieve your life goals? fitness? If you do, you will find time for it. No one else will train for you.”
Jones Williams suggests planning as much as possible and trying to fit exercise into your daily routine.
“Think realistically about the time windows you have,” they advise. “Is walking during a time when you would normally drive an option? Does your workplace offer a bike commuting program?”
“The best way to motivate yourself to find time is to think about how to use it, even if it’s in very small windows. Be true to yourself and your schedule and explore new and exciting ways to exercise.”
Adds Vincent: “Write down what your daily routine is like from the time you wake up to the time you go to bed. Then spend half an hour on it, either recording a TV show to watch later or getting up 20 minutes earlier in the morning. Starting small and manageable will help you instead of going big.”