The motivation of the beginner may diminish as the days pass. Here's how not to give up
Yara I, iG
Those who decide to abandon the sedentary to walking or even running usually report high motivation in the first week of physical activity. With each passing day, however, the motivation may decrease, especially if there is no planning for the exercises. Have company and be at a nice place to encourage physical activity.
"Between 80% and 90% of beginners who do not follow a written plan abandon the activity around the third week. But those who follow guidance from an instructor or even join training programs - even if generic - remain strong even after the completion of the first page, which is usually around the third month," says physical education teacher, Brandizzi Alen, running and triathlon sports technician at Train One Sports Consulting, Vitoria (ES).
Practical hints that will motivate you not to stop:
1. Get a training partner in the first week and commit to it. It is very easy to "let go" when you're alone. Especially on that day on which laziness hits or you woke up when it was cloudy.
2. Set real and achievable goals, like walking two kilometers, three times a week in the first two weeks. And increase by 300 meters each week over a period of 12 weeks. Also plan developments, making plans for one year with short, medium and long term goals.
3. In a notebook or calendar, make a kind of "training diary." Something like: "Today I walked two kilometers and felt good." And enjoy the progress: "I walked 10 minutes and ran for two minutes. Wow, how cool running is!" According to the trainer, the act of recording your exercise causes you to see its evolution, which is highly motivating.
4. Forget the training of others: focus on you. Draw your own goals, knowing where you're going and how you are going to achieve your goals.
5. Wear comfortable shoes and clothes suitable to your body.
6. Choose a nice place to exercise, like a park. At least once a week schedule an outdoor workout.
7. If you follow a worksheet understand that "a training workout not done is lost. The workout scheduled for that day and lost cannot be added to the next day. Forget and move on," says Alen.
8. Share experiences. Talk about your workout with people at the same level that you are and those more experienced. Even social networks like Twitter and Facebook can help in this exchange.
9. Do not use excuses like "I'm very heavy," "I am out of breath," "I cannot wake up early" to give up on exercise. The loss of weight and strength come just with the continuity of walking or running. As for time, choose what is possible and more comfortable for you.
10. Rest is also training. The interval between one day and another from physical activity is beneficial to recovery and highly recommended, especially for beginners. Just do not use this argument for rest the entire week.
Translated from the Portuguese version by: