By postponing decision-making, we often resort to common beliefs that, like a viscous substance, slow down our forward movement. We consider them to be true, they allow us to continue doing nothing, justifying our passivity.
Here is one of them: “You can’t lose weight by doing fitness at home, there’s no point in these exercises anyway!”
In fact, you can lose weight! The place where you do the exercises does not affect the number of calories burned. The effectiveness of training depends primarily on its regularity, intensity, duration, and proper nutrition. Those who tried and failed either set unrealistic goals or did not put in enough effort because there was no control from the trainer.
Many people who have successfully lost weight started working out at home. They simply did squats, push-ups, and bends on their own. Most of the simple but effective exercises require nothing more than a mat, a free area of 2 by 2 meters, and diligence. Plus unlimited training time, you are subject only to your own schedule.
The main thing is desire and persistence! Make a schedule of classes, hang it in a visible place and strictly adhere to it. The optimal duration of training is 30-40 minutes. Gradually increase the load! You can also optimize your nutrition. You will not go to training hungry immediately after work and pounce on food at home.
Another common belief is: “You can replace sports with housework, it still burns calories.”
Let's compare the average kilocalorie expenditure per hour when doing housework and doing sports. Taking out the trash – 140, washing dishes – 120, washing floors – 250, hanging clothes – 120. Even for a slow dance our body will spend about 220 kcal/hour! Physical education, depending on the intensity of the workout: rhythmic gymnastics – from 330 to 590, aerobics – 400-500, step aerobics 510-730, bodybuilding – 500, exercise bike – 510-770, oriental gymnastics – 300, swimming – 400-800. No comments!
I don't understand turning cleaning and washing into sports! It's ineffective and dangerous! By polishing the tiles until they shine and trying to pump something up, you put in unnecessary effort and risk getting injured. When doing housework, we are forced to overexert our legs and back, and to stay in uncomfortable positions for a long time, after which everything hurts. In this case, muscle relaxation and stretching exercises are suitable. By doing fitness, you will work out and strengthen all muscle groups evenly, including the internal muscles – the body stabilizers, and most likely, the pain will decrease.
What other expressions do we use instead of honestly saying: “I don't want to do anything to myself! I like myself very much as is!”?
For example: “I don't have enough time to exercise. And money.”
If all your time is taken up by household chores, you do not find a minute for yourself, think about the fact that your personal space is extremely small. Let's not narrow it ourselves! Tactfully shift some of the housework to your household. Explain that the exercises strengthen your health – this is true. Small children can do simple gymnastics with their mother, if you play it up as entertainment.
So, “indoor” fitness is an effective way to carve out some time for yourself and save it in general. You train, but at the same time you do not waste time, firstly, on the road, and secondly, on queues in locker rooms and public places. In winter, after training and before going outside, the body should cool down, and the hair should dry, which also takes time.
I am against saving on myself, but for someone, perhaps, this is a plus: when working out at home, you will not pay for club membership, subscription and additional services, because visiting a good club costs money, and the higher the level of the establishment, the more expensive this pleasure. Plus the cost of appropriate clothing for sports. At home, trousers and a simpler T-shirt will do, and for “going out” it would not be superfluous to buy a nice tracksuit and quality shoes.
Another example: “I don’t have willpower, I can’t cope on my own.”
Willpower is something that everyone has, because when you really want something, you try and succeed! Remember such an episode in your life, remember how you felt when you were going towards your goal and got what you wanted. These memories will become your fuel, and everything will work out. Write a list of the benefits that regular exercise will give you personally. Set realistic goals for a period of 2 weeks/month. For example, now you can do 3 push-ups, which means your goal is 10 push-ups in 3 weeks. To control this, create a training schedule for each week and mark what you have completed. The schedule should be in front of you. Set reminders on your phone or computer.
They also often say: “I don’t know what or how to do at home, I won’t succeed.”
Start with something simple: morning exercises. There are a lot of videos on the Internet, many TV channels include exercise routines in the morning broadcasts. In the evening, there are also programs for oriental dances, shaping, instructors give recommendations on the technique and safety of the exercises as they are performed. You can buy a set of exercises on DVD.
Try several styles: Pilates, Latin, strip plastic! In men's magazines, those with fewer beauties and more text, there are sets of exercises for beginners and experienced athletes that can be performed in various conditions: from a modern gym to a school sports ground and a city beach!
The main thing to remember: when you do fitness, you work for yourself – your health, appearance, mood!
