Contents
In this article you will learn, among others:
- What to do if you don’t have enough energy for training?
- What to do if you don’t have the strength to exercise?
- How to gain strength for exercise?
- How to overcome fatigue after work?
What to do if you don’t have enough energy for training?
Exercise has many benefits. We wrote about it, among others in the article: Why is it worth exercising? You will improve the quality of life! Or in the article: Sport is health and… good mood. However, not always knowledge of a positive impact regular exercise on our health and well-being translates into implementation implementation of the provisions on systematic training. We often feel because they are exhausted, which deprives us of the will and strength to exercise. When we come back to home exhausted after a day’s work, the last thing we want is training. We think to ourselves that such training will deepen our problem and make us feel fatigue will bother us even more.
What to do if you don’t have the strength to exercise?
It turns out, however, that systematic training adds energy. In one study by the Gallup Institute, it was found that 62% of people regularly practicing sports has more energy during the day than before turning on systematic training. In another the study showed, however, that 75 minutes of intense exercise is enough weekly to reduce daytime sleepiness by as much as 65%. 150 minutes exercising less vigorously during the week improves sleep quality by 65%, and the better the quality of sleep, the less tiredness during the day.
The study published in The Lancet”. Various treatments for chronic fatigue syndrome have been tested there. 641 people were divided into 3 groups. One benefited from behavioral therapy cognitive, aimed at changing the way people think and act, the second group benefited from exercise therapy, in which the number of exercises gradually increased, and the third group took part in the therapy, the aim of which was to plan activities in such a way, to avoid fatigue. It turned out that the best results were achieved through therapy cognitive and exercise therapy. Avoiding fatigue, for example by giving up the trainings, however, gave virtually no results.
How to gain strength for exercise?
The above research shows that leisure consisting in immobility and passivity do not give good results. So it’s better to rest actively, especially if you have intellectual work, though physical work active rest is also recommended, but only when working constantly only selected muscle groups, e.g. legs, are loaded while standing.
This is explained by the so-called the Sechenov effect. Ivan Sechenov, Russian scientist, proved that tired parts of muscles (e.g. leg muscles mentioned in in the previous example), they regenerate faster if set in motion to so far little used muscle groups (e.g. hand muscles). On this basis the theory of active rest was created. It shows that it is worthwhile in your spare time spend some energy on exercise, even when we think so we are completely powerless.
We should remember that fatigue is more and more often not the result of effort physical, and the perceived stress and inactivity.
How to overcome fatigue after work?
Of course, it all sounds beautiful in theory. However, we often don’t see a way to force ourselves to start exercising. What can help?
1. Choose the right one moment of the day
Think about when you have the most energy and when you will be able to exercise. If you know that getting up 1 hour earlier than usual, only after to exercise, it will not work for you, you can practice in the evening. If, on the other hand, you know that you will be too tired in the evening, try exercising afternoon or morning. But it’s best to test different training times, yes to find the most suitable moment for you.
2. Select a Favorite physical activity
Not everyone has to like running or going to the gym. Look for an activity that will suit you. They can be marches, dancing, swimming or exercising at home, the so-called carpet tiles. It’s actually better at the beginning choose an activity that will be enjoyable, even if it isn’t perfectly suited to our training goals. If it succeeds implement systematic trainings, it means performing less liked ones over time exercises that will be more geared towards our training goals will become easier.
3. Take advantage of the implementation intention
The implementation intention is based on careful planning what, when and where we will practice. So the action plan should be very precise, for example, we should plan to run around the park on Thursday at 18 p.m. Such planning significantly increases the chance of implementing its provisions, and it is much more effective than a general assumption such as: I will practice on Thursday.
4. Start small intensity
Remember to start with a low intensity. It’s not worth throwing go straight to deep water, because we will get discouraged quickly. It is the same with time duration of training. If we have not practiced at all so far, it is enough to do it At the beginning we will practice at least 15-20 minutes a day. We can extend the time later training sessions and their intensity.
5. Find a companion
Finding someone to train together also happens very often helpful, although it is not always that easy. However, if we have in our around someone who is already exercising or might want to exercise, it is worth inviting them for joint activity. Then mutual motivation will facilitate implementation regular workouts into effect.
Main photo: Flickr.com
Photo 1: Photo credit: Incase. / Foter.com / CC BY
What are your ways to find strength to exercise? What do you do if you don’t want to exercise? How to motivate yourself to train?