7 effective tips for people who just do not have the strength to exercise
The magical combination of coffee and snacks, the menu that gives more strength, and also a tip for especially busy people - here are some original ideas that will help you finally get up from the couch and start moving
Wednesday, 01 December 2021, 12:39
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This is the right way to do sit-ups (Or German, fitness trainer)
When you do not want to exercise, it is very easy to find a million excuses that will convince us that it is okay to give up this time.
Even when we do want to get in shape, there are days when no argument will be convincing enough to get us off the couch.
The irony in life is that it is precisely the things that are healthy for us that are very difficult to mobilize forces for, while harmful habits sweep us away quite easily.
But when we know how our brain works, it's also easier to "reprogram it" to watch training and even enjoy it.
Here are some creative ideas we've put together to help you do just that.
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To the full article
1. Use caffeine wisely
It's a little hard to understand how people did things and moved themselves before they discovered caffeine.
For many of us, a cup of coffee must be the opening shot for any significant action throughout the day, but when exaggerated with coffee, it can cause, as you have probably experienced in your flesh, sudden "drops" in energy level, which actually intensifies fatigue and lack of motivation.
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It's the truth
Caffeine has been found in studies as a factor that can improve performance in physical training, but to enjoy it, it is important to use it wisely.
One way to do this is through a "coffee nap," or as it has been recorded more overseas: Coffee Nap.
When drinking coffee, the caffeine is absorbed by the body within about 30 minutes and reaches the bloodstream after about 45 minutes.
If you drink coffee just before a short nap, you also help the body to rest and store energy, also wake up easily thanks to the caffeine and also feel sharper and more focused in the hours after.
Coffee and snacks? This is probably the most fun recommendation we wrote here. A cup of coffee (Photo: Giphy)
Some interesting studies on the subject show that people who drank coffee before a short nap of between 20 and 30 minutes enjoyed higher levels of energy and alertness in the hours that followed.
2. Do not stop drinking
People drink expensive energy drinks to mobilize the forces needed for training, but in fact, one of the most important components that will help in this task is at your disposal right now - and for free.
Two of the most prominent signs of dehydration are fatigue and lack of energy.
Dehydration, it is important to understand, occurs all the time, even when we work in an air-conditioned office.
So it's true that water alone will not really lift your energies for training, but it's another factor that is important to keep in mind to complete the overall shell.
3. Understand why you do not feel like exercising
People, experts in the field explain, were never meant to lift weights in the gym.
Daniel Lieberman, an expert on human evolution at Harvard University, even wrote a book on the subject in which he explained why for some of us, trying to persevere in physical activity feels almost impossible.
According to him, for hundreds of thousands of years of evolution, the human brain has become accustomed to storing as much energy as it can and using it only for essential needs - hunting, building shelter, lighting fires or caring for children.
Exercise, he explains, requires bypassing deep instincts that are inherited in all of us.
It goes against all our instincts.
Woman lifting weights (Photo: Giphy)
However, Lieberman says that there are still ways to "get around" the laziness mechanism and mobilize motivation for training.
To do this, he suggests abandoning the weights at the institute and trying a different approach.
Throughout history, the data show that people moved themselves mainly for social or religious reasons.
Therefore, it will be easier to "raise" energies for playing basketball with friends, for a walk with family, for dancing into the night with loved ones or even for training at the institute, but with a really good friend that you do not want to disappoint.
4. Take advantage of the "15 Minutes Law"
Every parent of children knows how much they hate getting in the shower, and how much they hate getting out of it.
This is a great example of how the brain works even when it's related to exercise - we so do not want to go out to exercise - but when it does, we are filled with energies that make us enjoy every moment.
Therefore, psychologists recommend using a trick that works great on children as well: Make sure you go to the gym or the training complex closest to your home - only for a short 15-minute workout.
You can tell yourself that you will do stretching, jogging or just watching the gymnasts.
When you get to the compound, come with the attitude that it's fine to walk after a quarter of an hour, but it's going to be even better if you want to continue.
It may seem simplistic, or even childish, but the data shows that it's a great way to make ourselves move - even if we feel we do not have even a drop of energy in our body.
5. Build the perfect menu
We probably should not tell you that proteins are important for muscle development after exercise, but if you eat too much meat and dairy products before training, it may actually produce digestive problems and fatigue that will jeopardize your fragile motivation.
Instead, in the hours before the planned workout, you should eat a lot of complex carbohydrates, which will be broken down slowly and ensure a more balanced release of sugar into the bloodstream, to provide available and stable energy for the activity.
At the same time, you should reduce as much as possible the consumption of foods that are full of trans fat or saturated fat during these critical hours.
Go for complex carbs.
Quinoa salad (Photo: ShutterStock)
6. Do not open a window
It happens to you sometimes that you are at work, assuring yourself that tonight you will finally go to the gym, but then come home exhausted, sitting "only for a moment" on the couch and not getting up from it until it is time to go to bed?
These "windows" that are created between the various actions throughout the day are a perfect opening for the intrusion of laziness and fatigue that will prevent you from meeting the goals you have set.
To avoid this, you should seal these windows tightly, put a training bag in the car when you drive in the morning to work and just drive to the gym just when you finish.
The workout will also fill you with energies after a grueling day of work, will also make you feel great about yourself and will also allow you to be "thrown" on the couch at the end without a pinch of guilt.
7. "Snatch" workouts during the day
Have you read all these tips and still feel that you do not have the ability to push a long workout into your busy routine?
We fully understand you and also identify with you, so we also offer bonus advice for particularly busy people.
A ride with the dog is also considered. A woman walks with a dog (Photo: GettyImages)
"Exercise snacks" have become a hit in recent years, thanks to a lot of people who feel they do not have time to exercise.
These are short breaks from work - which can last even a few minutes - in which you move yourself in any way you want.
For example, you can go out to the stairwell to go up and down, go for a short run in the neighborhood, walk during a long phone call or think of other creative ideas.
Successful author Dan Brown, author of The Da Vinci Code, said in an interview that he devotes a few minutes each hour to lying down and crunches to improve his writing and concentration skills.
Scientific studies on the subject also show that short workouts have a positive effect on cognitive abilities, sleep quality and alertness - sometimes with an efficiency similar to drinking a cup of coffee.
And finally, if you are lucky, these "snacks" can whet your appetite for full training down the road.