Exercising at home can be lonely and boring. Where do you find the motivation to workout every week for the rest of your life? Well here are some tips on How to be Motivated for Exercise.
When you make the decision to start exercising it must be for life. You must get into the habit of regular exercise 3-5 times a week until the day they bury you 6 feet underground. You need to find that motivation to keep working out to achieve your fitness goals.
Regular exercise has many benefits for our health and everyday life
A summary of the Health Benefits of Regular Exercise
1. Weight Loss and Control
2. Muscular Strength and Growth
3. Bone Strength
4. Heart Strength
5. Lower Blood Pressure
6. Clears Bad Cholesterol
7. Regulates Blood Sugar
8. Improves Brain Health & Memory
9. Reduces Stress and Depression
10. Good Body Outlook
>> Detailed Benefits of Regular Exercise
The above benefits of regular exercise should be enough motivation to push you to keep working out. However, at times we get too busy or just find excuses to miss the exercise program
Ways you can keep yourself motivated for exercise
1. Vary the exercise routines
The same exercise program every week will become boring and monotonous. Try to find other exercise programs to throw in the mix. This website alone has several exercise routines you could follow to introduce variety into your workouts.
Here are the links to some routines:
>> Punching Bag Exercise Routines
>> Kettlebell Exercise Routines
There are a lot of other sites on the Internet with different exercise programs. YouTube has thousands of videos showing different exercise programs that you can follow. The variety will make you look forward to your time of working out
2. Start Building your Home Gym
Regular exercise is something you are going to be doing for the length of your life. Why not start investing in some basic equipment and start stocking up your home gym.
You can start with small gym accessories like:
- A Skipping Rope
- Resistance Bands
- Ab Roller
- Push-Up Stands
- Pull-Up Bar
- Gym Timer
- Gym Gloves for your palms
- Exercise Mat
You do not have to buy equipment all at once. Start with the small things and try to buy something every month or whenever you can. Over a year or two, you will be boasting of a Home Gym with some equipment.
The equipment will arouse your desire to use it and workout. This will raise your level of motivation
3. Have some rest days
Aim to exercise 3-5 Days per week depending on the intensity of your workout. If your workout is of high intensity, 3-4 days per week is enough especially if you are doing strength training. If your workout is of moderate intensity and mostly cardio, you can push to 5 days per week.
Working out 7 days a week will cause exhaustion, muscle fatigue and you become irritable. Your body will not have a chance to repair and rebuild torn muscles. Your body needs time to form new muscle tissue. You will burn out and retire early
According to Healthline.com at least 75 minutes of intense exercise per week can be enough. Have some rest days to recover and rejuvenate. For strength training a day in day out program could be good where you always have 1 day to rest in between the workouts.
4. Follow a workout program
Plan your workouts and write down the exact routines you are doing each week. It works out better if you follow a set program. In your program try to exercise at the same time on the days of working out.
If you like to workout in the morning and set 6:00-6:30 am as your time of working out, try to follow that on all the days that you exercise in that week. If you are going to change the time, change it for the following week. Breakdown the program to run weekly.
5. Dress up for the exercise
Put on the correct attire when you work out. Dressing up will ensure you mean serious business for those few minutes of huffing, puffing, and sweating.
Wear an exercise vest, sweatshirt, or a comfortable T-Shirt. Find comfortable sports shorts, tights, or pants that stretch and will not limit your movement.
You need comfortable sports shoes with a good grip worn with comfortable socks. You need a rubber mat with a good grip that will not slip for floor exercises.
For strength training, you will need gym gloves for a firm grip on the weights. The gloves will also help to prevent blisters in your palms.
6. Play some workout music
Play some music when you work out. If you are going outdoors to run carry your cellphone or iPod with your earphones. Play some fast music with an uptempo beat to pump you up and get you in working out mood. Just don’t put the volume on high so that you can hear car hooters.
Back in the house or garage gym, switch on the radio or TV and play some music that will go with your type of workout. If you are doing cardio, you definitely need some fast music that will get you moving with the beat.
Music will help you stay motivated during the workout.
When starting out on a strength training program as a beginner, start with the least intensity or resistance. Start with the small weights and progressively increase the weights as your muscles get stronger.
Do not start with the big weights. This will be a sure way of tearing your muscles and the recovery is very painful. It is a sure way of burning out and retiring early. You do not want that.
Use small weights in the early days and gradually increase over time. In your program for each week, plan to progressively increase the weights. When you find a weight getting lighter it means you are getting stronger so you move and add more weight
8. Set some fitness goals
In your written down plan set yourself some challenging goals that you must achieve over set times. Start by setting out small goals that you must tick off as you achieve them.
Aim for growth. Your plan cannot remain stagnant as time is moving. If you set weight loss goals then by all means get a bathroom scale and measure your weight over certain periods to check your progress
If you set muscular growth goals find ways of measuring what you have achieved over time.
9. Use your tablet or TV for videos
Make use of your TV or tablet to follow videos of exercise programs. A video will show you the exact way and exact form of performing each exercise. The correct form of exercise is very important for maximum gains.
The Peloton App is available for downloading and it comes with over 10 000 on-demand different exercises for a monthly subscription.
You can also sign up for live classes of online exercise clubs and programs. The live programs are performed by an instructor at a central venue and streamed over to signed-up members who will follow as the instructor leads.
One of the popular live classes in 2020 is Les Mills Body Pump
10. Warm up before any exercise
It is important to warm up before any workout. Spend at least 3 minutes warming up before the workout. This will prepare your body for the exercise and get your blood to start flowing faster and your muscles to start moving.
You can warm up by doing the following exercises
- Hip Rotations
- Leg Rotations
- Arm Rotations
- Knee Raises
- Reverse Lunges
- Jumping Jakes
- Jumping Rope
Warm-up will reduce the risk of injury during the workout. It also helps to prevent muscle spasms and cramps as you workout.
11. Time your workouts.
This follows from the written down plan. You must write down the total time for the workout. Break it down into different exercises. Each exercise must have its own time.
Depending on the type of workout, further, break down each exercise to the number of repetitions that form a set and record the number of sets in the total time for the exercise.
Record and observe the resting time between sets and between different exercises. For quicker weight loss HIIT workouts, the resting time between sets must be short on average 15 seconds. In bodybuilding, resting time can be longer at 1-3 minutes
Again depending on the type of exercise, high-intensity exercises must be kept short at a total time of 30-40 minutes. Low-intensity exercises can go longer.
12. Observe the Correct Nutrition
Aim to consume a healthy diet for fitness at least 95% of the time for the sake of your fitness goals. If you must spoil yourself then let it be just 5% of the time.
If you don’t eat correctly, you will never achieve your fitness goals. The saying goes “you are what you eat”. If you eat a bad diet all the time, then do not expect to lose weight and gain muscle.
For effective weight loss go on a calorie deficit and a low carb diet. Eat a lot of vegetables and fruits.
Drink a lot of water to stay hydrated. An average man in a temperate climate should drink about 3 Liters of fluids on a normal day. So when you exercise you have to drink more than this to replace the lost fluids.
For muscular growth increase lean protein intake. Remove the visible fat on your meat. Choose to eat fish, skinless chicken, eggs, and vegetable protein.
The correct diet will keep you energized and motivated for fitness success
13. Remember all the Health Benefits of Exercise
Lastly, when you find yourself coming up with excuses not to exercise, remember all the good health benefits of exercise. Regular exercise will add years to your life and add life to your years.
Lack of exercise comes with diseases and weight gain. Lack of exercise complicates and shortens your life. This alone should motivate you to keep working out until it becomes a habit.
The above tips summarize how to be motivated for exercise. Put into practice all the tips and you will enjoy your workouts. You will find yourself looking forward to that 30-40 minute routine.
Aim to make regular exercise a lifetime habit. You can work out even as you age into your golden years. The type of workouts will change and slow down but exercise is exercise. The workouts will in fact slow down the aging process.
Please leave some comments in the comments section. If you have any questions just write in the comments section. I will definitely get back to you.
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