Hi all! Today you will read one of the most useful articles on our site! It will discuss how you can force yourself to exercise at home or in the gym. We want to bring you down to Earth right away: neither this nor any other article on any other resource will be able to help you until you yourself realize the need for classes. There is no way we can force you, and you are unlikely to persuade yourself to start doing this, you just need to stop reading now and start studying! Right now, because this is the most successful moment for you!!! Not in an hour, not in a day, not in a certain period of time, but at this very moment!

By nature, a person is very stubborn and lazy, so all sorts of trainings and motivation trainings have a very weak effect on him, and this can take years. Therefore, the simplest rule that works is that without any swaying and thoughts, you should start playing sports at the moment you remember about it. No need to come up with goals for which you are trying! No need to look for a company and training methods, do it through: “I don’t want to!” and "I can't!"

As soon as you started playing sports, you can read the article further, it will help you not to quit this activity and learn how to get real pleasure from everything that happens.

7 ways to force yourself to play sports and do it with exceptional pleasure and zeal:

1. Choose the right sport! Many people cannot start to seriously engage in sports, not because they are lazy or weak, but because they have not chosen the right direction. Take, for example, wrestling: those who choose judo do not always feel special pride in it, because for many, wrestling seems to be waving arms and legs, and here you have to study grabs, flips, proper falls, etc. That respectively strains and quickly bothers. Therefore, it is better for such people to try themselves in kickboxing or karate. Or, for example, gymnastics for girls - also seems to be an interesting activity, but rather boring, it’s better to try yourself in figure skating, there will be much more interest here, and you can always show yourself in front of your friends in all its glory on ice. In general, never stop at one sport if it has become difficult and not interesting for you!


2. Set yourself mini-tasks to track your progress. Sport is a rather time-consuming hobby that requires a lot of time from you, since noticeable results in appearance and skills do not come immediately, so many do not stand up and give up this activity. Guidelines that you can set yourself will help to avoid this. For example, every 2 weeks measure your achievements (writing them in a notebook): how many times you pulled yourself up, how high you raised your leg, how many jumps you did, how many hours you spent, etc. Constant focus on the achieved result, constant growth (albeit not big) will help you go in for sports without laziness and nerves.


3. Combine sports with other enjoyable activities. As a rule, people go in for sports for the sake of some result, but this result is often not enough for full motivation. Therefore, our online magazine site recommends combining sports exercises with other activities: watching movies / programs / TV shows, listening to music, chatting with friends, etc. Such a combination will help relieve moral stress and over time, sport will cease to be associated with sweat, fatigue and heavy breathing. You will stop noticing shortcomings, but on the contrary, you will strive again, to deal with them.


4. Arrange competitions between friends or beat other people's records. It is imperative to stimulate to improve your results, otherwise your muscles will stop growing. This is naturally very hard physically, so for this we recommend organizing a competition between friends and girlfriends for time, endurance, the number of exercises done, etc. If right now there are no friends around, call them on the phone, find out their records in this sport and start breaking them yourself. The pinnacle of mastery is learning to compete with yourself.


5. Don't exercise alone. Going in for sports alone is a very stupid activity, especially if you cannot force yourself to do it, because there is no willpower. Therefore, you must either go to the gym, or to training classes, or play sports with friends. If you play sports exclusively at home, then invite your friends to the room, and preferably your beloved or beloved. If someone looks at you from time to time, then you simply won’t be able to “filone”, as it will be very embarrassing. It is also good to play sports in the yard on the playground, where a lot of people walk, in front of which you also don’t want to fall face down in the mud. Perhaps with time you will get used to being watched, but this is no longer important, because at first this embarrassment can make you play sports, which is what we are striving for!


6. Don't skip workouts. In sports, mode and constancy are very important. If you take a long break, then you will have to start pushing yourself again, as it was before, which means that it will again be difficult and uninteresting. Naturally developing your daily routine, compose it in such a way that sports do not squeeze all the energy out of you, especially if you are new to this. Let it be at first 30-minute sessions after 1-2 days, and over time you can increase both the frequency and time of training.


7. Come up with control methods and a system of penalties. And the last advice will be that you must come up with methods for controlling yourself. In childhood and adolescence, parents could control us, but now they are unlikely to have such an influence on us, so here you need to rely solely on yourself. You can fine yourself in different ways: from a ban on food to monetary fines. For example, for each missed class you will give $20 to an orphanage. Thus, the money will not be wasted, and you will be reproached for the violation. Men can ask their wives to punish them in bed, in the sense that they were not even allowed to touch them for a week or even two (agree, it’s also a pretty good lever and motivator).

Here, in principle, are all the real methods by which you can force yourself to go in for sports and not quit it. Of course, it would be possible to describe in the article all the benefits that sport gives to a person, but this is trite and it is unlikely that this can make anyone fall in love with physical exercises and sports in general.

That's all for today. However, we are also interested to know your ways of forcing the sport! Write them in the comments to this article! And those who have tried our methods - unsubscribe about the results!

Despite the fact that sports are very relevant in our time, the rhythm of life of many people does not allow them to pay due attention to this. However, in most cases, we simply look for excuses for ourselves, appealing to such reasons as lack of time, fatigue, lack of material resources, or the underdevelopment of sports infrastructure in the city. So, many do not see the prospects that a healthy lifestyle can open to them. After all, it is sport that can help solve the most common human problems, the causes of which are depression, chronic fatigue and excessive aggressiveness. And plus, this is a great opportunity to put in order not only the body, but also the spirit, as well as develop willpower and harmonize the general condition.

The main thing is to start

So where do you start exercising? The most difficult thing is at the beginning of the journey, it is the first step that most often lacks effort and motivation. Here are a few ways to help get things moving:

• More useful information. Before you start anything, you need to properly understand this issue. If you are planning to lose weight, gather as much information as you can about how to exercise properly to lose weight. Or maybe you, on the contrary, want to gain muscle mass and make the body more prominent? Or don't know how to exercise at home? Then go ahead to resources on weightlifting and bodybuilding. Read articles, watch videos, attend trainings, all this will help you immerse yourself in the atmosphere of sports and a healthy lifestyle, and will also be an excellent opportunity to put the acquired knowledge into practice.
• Turn on gradually. Are you afraid that you will have to change your life too drastically? Many people worry that training will take too much time and effort. Or they are too actively involved in the process and do not withstand the loads. How often should you exercise? Ideally, 3-4 times a week, but it will be difficult for a beginner to maintain such a schedule. Take your time, introduce sport into your life gradually. Start with one session per week and work your way up.

Don't leave at the beginning of the journey

Even if you have found the strength in yourself to start exercising, this does not mean that the most difficult is over. As you know, it takes time to form a habit. How to start playing sports and not quit after a couple of weeks? Try several ways:

• Keep a diary. You can buy a special notebook or notebook already at the stage of planning your sports activities. There it will be convenient to make a list of necessary purchases, a list of fitness centers that you would like to visit, as well as write down your goals and expectations. When you start training, write down all your impressions and feelings, especially the moments that gave you positive emotions. And if suddenly you are visited by the thought that there is a desire to quit everything, then just scroll through your diary. And be sure: you will definitely want to feel it all again!
• Why do I need it? Constantly remind yourself of why you started all this. Remember how you did not like your reflection in the mirror, or the dress that has been waiting in the wardrobe for years. Perhaps you want to impress your soulmate, or by your example to motivate your life partner to play sports. Stop doubts, every day remember why you have embarked on this difficult path.
• The main thing is to come to the hall. Even if you just came to a workout and did at least a light warm-up, that's good. The main thing is to find the strength in yourself and come. The day could be too difficult, laziness and fatigue take their toll, but you have a goal - so act!

financial motivation

Still don't know how to force yourself to exercise? If you are going to go to the hall - immediately buy a subscription. Of course, at first I want to assess the situation and equipment of the complex, but allow yourself to take a chance. A one-time workout may not be successful, and having a subscription will oblige you to attend classes for at least one month, which will allow you to get involved in the process and firmly fix the sport in your life.

And how to study without a subscription and not lose motivation? Even for these cases, there are special programs designed for people who do not have the opportunity and time to visit the gym. These are distance courses with regular support from a coach, of course, they are also paid, so the issue of lack of financial motivation disappears by itself.

Sports are beautiful

It's no secret that sportswear should be primarily comfortable and safe, but this does not make it less attractive. Allow yourself the pleasure of forking out for a solid set from any of the well-known sportswear brands in which you will really like yourself. Naturally, you will certainly have a desire to "walk" this outfit, and here you have a great motivation for playing sports. Add to this a good sports bag, a few accessories in the form of a shaker, gloves or wristbands, and the last doubts and hesitation will quickly leave you.

Challenge yourself

How to force yourself to exercise? In fact, you don't have to force yourself. Everything should be not only voluntary, but supported by your desire and aspiration. Sometimes simple motivation is not enough for this, you need to act tougher: challenge yourself! Ask yourself: "Can I bench press a 100 kg barbell?", "Loose 15 kg by the summer?", Or maybe "Rewind 1000 km on a stationary bike?". Provoke yourself to action, come up with a worthy reward for greater motivation. The competitive effect and disappointment in yourself in case of failure will not allow you to turn off the intended path so easily.

More fun together

Man is a social being, without communication, communication and contacts with society, we simply cannot. And if you are not an avid misanthrope or an introvert, but still do not know how to start playing sports? Then we connect friends and acquaintances!

• Training partner. Talk to your surroundings, maybe there is a person who also wants to change his life for the better, but does not know how. You can force yourself to play sports with it. Moreover, the benefit will be mutual, you can choose classes that will suit both of you, adjust the visit schedule - and go! Having support from the outside will not let you slip off easily, you can also help each other during classes, follow the technique of performing exercises, give each other advice and just constantly talk about this topic.
• Group lessons. If all your friends are very far from a healthy lifestyle, or you simply do not share their sports interests, group classes will come to the rescue. Martial arts, yoga, sports dancing - choose the direction you like and discover something new! Plus, this is a great way to make new interesting acquaintances and significantly expand the circle of your close friends.
• Sports and personal life. If your soulmate is ready to support you, then nothing is better than playing sports together, and you can’t think of anything! This is the best motivation for action. Thus, in your life there will be one more common cause and an additional opportunity to spend more time together. And if you are still free, then you will have a great opportunity to look for a partner among people who share your interests.

Sport as a unity of body and mind

Do you have some free time, but are you torn between perfecting your body and self-education? Don't use this as an excuse. You will have to allocate at least 2-3 hours of your time for sports, so do not waste them in vain! You can always combine business with pleasure. Instead of music, you can listen to audiobooks, workouts, or even watch instructional videos instead of music on your way to and from your workout. And if you have not thought about such prospects, then you can safely use this technique as an additional motivation for playing sports.

Always compete

Perhaps you have already started classes, or even been studying for more than one month, but you feel that interest is quickly fading away? Is it getting harder and harder to find motivation with every workout? Then you definitely need an additional incentive: add a competitive effect. Your comrades in the hall can come to the rescue, or as a role model, you should choose those who have achieved some success in this matter. Do not hesitate to set yourself a goal - to get around rivals in certain parameters. You need to constantly warm up your interest in the matter, and there is nothing better than feeling your own superiority over others. Do not set yourself a bar, remember: "There is no limit to perfection!".

Visualize the result

How to force yourself to go in for sports if you do not see the end result? So fix it! Put up motivating posters with top athletes around the apartment, subscribe to their profiles on social networks, join groups with relevant content, and then everything will constantly remind you of your goal. This is not enough? You can go further and resort to the help of photo editors. With the help of simple manipulations, give your body the desired configuration and place the image next to the mirror. Then every time you look at your reflection, you will see progress and what you should strive for.

Reading time: 2 min

Every person understands the importance of playing sports, many still have certain medical indicators for this, but not everyone has the ability to change their usual way of life and introduce loads into their usual schedule. It does not always make sense to look for ways to force yourself to play sports every day, in some cases such a desire has an extremely detrimental effect. No coach will give you a rash training schedule with daily exercises, because the muscles need time to get used to the loads, as well as rest time, during which they adapt and grow.

It makes sense to find your own schedule that suits only your needs and characteristics of the body. And after the schedule is found, it is necessary to maintain a constant level of motivation, since it is possible to hold out for the first time only by strong-willed efforts, the support of others will help stretch classes up to several weeks, but you can introduce this into a systematic habit with good internal motivation.

Like any life change, playing sports requires a goal, so it’s worth taking the time to understand why you personally introduce sports as a lifestyle or just at least some kind of muscle load. It can be improving health or losing weight, developing strength or endurance, correcting body proportions or developing reaction speed - depending on the direction, not only the sport will change, but also the key points that determine development and give motivation. It is not recommended to set several tasks at the same time - the body trains gradually and will not be able to immediately reach all the heights.

It is better to provide yourself with moments of internal motivation in the form of specific deadlines for your achievements, you can agree on classes under the guidance of a coach, but you can also force yourself to play sports at home. It all depends on the level of personal discipline, the ability to plan time and follow the schedule. If in the sports center a program with a clear development plan is drawn up for you by a coach and he monitors the correct completion of all tasks, then at home all these tasks will fall on your own responsibility. After reviewing a lot of motivational videos on the Internet, create your own training program - write it down and follow it strictly, increasing the pace.

By the way, buying an annual subscription at once, all related products and allocating time in the diary for sports with the rejection of all other opportunities motivates with an artificially created situation of hopelessness.

It will be a pity not to use the invested material resources, and if you skip classes, it turns out that this segment in life is empty and there is nothing special to do with yourself.

Most organisms perceive morning loads better, but the question of how to force yourself to exercise in the morning remains relevant for many, especially if you are used to sleeping until the last. Here it is better to start with rises a little earlier than usual, and at first you can not even arrange physical exertion and just drink coffee, plan a day, gradually increasing the time and adding light stretches to it, then exercises. Over time, you will find that you wake up quite early in order to go to the sports field near the house, and then you will have time for jogging. In the modern rhythm, it is easier to single out the morning hours - as a rule, no one claims them, your training will not be transferred due to urgent work that has appeared or an unexpected meeting with friends.

How to motivate yourself to workout

Aspects of intrinsic motivation are well supported by various external factors. Many have tried to start playing sports together with someone, this is especially true if there is a need to force yourself. It is better to choose a good friend for a company, approximately the same level of training or higher (so that there is a desire to develop) with matching goals and preferences. You don’t need to persuade a person who is interested in swimming to run with you in the morning, and someone who goes to sports dances to do athletics - so you risk soon abandoning both classes and communication. It’s good to connect to classes with those who have already formed a sports habit - this is how this person will unconsciously work out your desire to skip workouts, because if you can still persuade a beginner to skip a couple of classes, then someone who has already put a lot of effort into forming a habit is unlikely to do so. just go astray.

Psychologists believe that the effect of publicity will help to force yourself to go in for sports - promises to friends and disputes over your own achievements are good here (you just need to choose losses that are tangible for yourself in case of loss). No matter how annoying social networks filled with photos from sports clubs and with indicators of the trajectory of a morning run, they provide motivation with public opinion. At first, you will receive support from subscribers, then interest may fade, but the proportion of negativity, condemnation and various motivating words, if you stop posting your sports achievements on social networks, will be so high that it can force many to return to classes with even more zeal.

Provide yourself with rewards and pampering, better related to sports. We ran the declared kilometer - bought cool sneakers for ourselves, signed up for half a year in the pool - treated ourselves to a massage, performed a previously inaccessible workout - ate a delicious sports bar. Special lazy people are lifted off the couch by the prospect of making money on their sport - for this, you can start classes with a further aim of obtaining a coach certificate or gather a morning yoga group, or you can keep a sports blog and talk about various dietary supplements or new models of sportswear (companies for this pay).

But punishment should be excluded, a system in which the load for the next workout increases for oversights or for a cake the number of approaches takes off to impossible, discourages any desire to continue. A physically unprepared person with such a system of penalties flies into a load that is impossible for him and begins to simply work out his missteps, and not rejoice at what is happening. Take care of yourself, if now there is no desire to run, then go out in the evening and just take a walk along the usual route, if you don’t want to swim, change to water aerobics, you can just attend yoga, plunging into meditation. The main thing is to keep your partial communion at the appointed time to the appropriate place and occupation, but at the same time, without breaking yourself.

Increase the emotional joy of what is happening, few people want to appear among others in a stretched T-shirt and torn sneakers, a faded swimsuit does not please in the pool - update your wardrobe, let professional clothes appear in it. It should be bright, motivating and mood-improving colors, in addition, made of special materials and special technologies that make sports enjoyable.

Walk around sports shops, if you have not been interested in this topic for a long time, you will be surprised how many different novelties have been invented in this area - now these are materials that save space and time for washing and drying. Those who did not dare to start classes, because they did not want to carry huge bags with them to the gym, are surprised to understand that even a standard women's handbag can now fit everything you need. A variety of sports gadgets help you self-regulate and measure your body, wireless headphones make running easier, and a waterproof player will help you swim with an improved mood.

If the problem comes down to lack of time, then your solution is to combine sports with other activities. Jogging goes well with walking the dog, fitness exercises can be incorporated into cleaning the house, and you can go to work on a bike or roller skates. But when going to the gym, carefully look not only at the reputation of the club and prices, an important point will be emotional contact with the coach. There are those who will motivate you, fill the hours spent on the simulator with new knowledge and interesting communication, possibly flirting and raising self-esteem, and there are those with whom emotional contact will not be established and then training will also be problematic.

The group in which you are engaged can also give, and in order to find one, it is important to understand your own goals. It is foolish to seek support in getting a sports rating from those who take classes as a hobby or want to lose weight, just as you will not be supported in a smooth pace of enjoying physical activity by those who are chasing fast muscle building.

Keeping a diary of your development is painstaking work, and the choice of fixed categories depends on your goals (distance in kilometers, endurance, weight of weights, your own lost kilograms, and so on). This practice is necessary so that during periods of disappearance of internal motivation and one's own enthusiasm, there is something to rely on. Physical changes occur quite slowly, so many begin to feel that all the classes are in vain, it is at this moment that a success diary will come in handy, showing how long the development path a person will miss by giving up now.

Supplement classes with things that are exciting for you - pleasant communication, morning photos, new recipes for healthy cocktails and more. The more joy that is created around the sport, the better, and even if it is not directly related to training, it will return you to the pleasant sensations and, accordingly, to the activities.

Speaker of the Medical and Psychological Center "PsychoMed"

A beautiful figure is impossible without sports. Surely each of us at one time tried to start doing it, but not everyone succeeded, or if it did, then not for long. In fact, the most difficult thing is to start, both from scratch and after a break, and after that a person is drawn in and continues to practice. How to start playing sports? You need to work on yourself, including psychological work, and understand exactly why you need it.

Regular physical activity is a great way to improve not only your figure, but also your health. Therefore, before you start exercising at home from scratch, you need to talk a little about the benefits of exercise.

Physical activity helps us lose weight and maintain the correct weight, muscle mass, reduces the risk of numerous diseases. In addition, it has been proven that exercise improves mood, activates brain activity, and has a beneficial effect on sleep and libido. They also help maintain proper energy levels. Thus, they help us improve our lives on all fronts, improve both our figure and health.

Types of exercises

Physical activity is represented by a huge number of different types. Here are the most common:

• Aerobics. Usually such exercises are the basis of any fitness program and include periods of continuous movement. This, for example, running, swimming or dancing.
• Power. Increase muscle strength and endurance. This, for example, lifting weights, sprinting, plyometrics.
• Rhythmic gymnastics. It involves basic body movements performed at an average aerobic pace without simulators. These are, for example, squats, lunges, pull-ups, push-ups.
• High Intensity Interval Training. It involves alternating high-intensity exercises first, and then low-intensity exercises or rest.
• Exercises for the development of resilience. Helps strengthen muscles and improve coordination. Among them, for example, Pilates and general strengthening exercises.
• Flexibility Exercises. Contribute to muscle recovery, improve coordination of movements and prevent injuries. These include yoga and various individual stretching exercises.

These groups of exercises can be performed either together or separately.

Sports should bring not only benefit, but also pleasure, so try to choose the kind of sport that you like. The modern sports industry offers a lot of different programs, from which everyone can choose something that suits him.

Where to begin?

It is important to start playing sports correctly - a lot depends on the start. Before proceeding directly to training, consider the following things:

Need a health check

The beginning of playing sports is an important stage, and initially you need to understand that it will not harm you, but for this it is necessary exclude the presence of contraindications, consult a specialist and undergo an examination.

This condition is especially important for those who have never played sports before, have certain health characteristics or advanced age. A specialist will help you choose the best load option that will only benefit.

Making a plan and setting goals

“I want to start playing sports - where to start?” - quite a popular question. Initially, it is important to make a plan that will include your goals and how to achieve them. At first, the actions should be as simple as possible, and as your fitness improves, you will complicate them.

For example, if your goal is to run 5 kilometers, then for a start you can add several shorter distances to the plan. Once you have mastered them, add a certain number of meters until you have mastered all the coveted 5 km. By starting with realistic, small, and achievable goals, you increase your chances of success and don't give up. If you immediately set an impossible bar, it may discourage you from playing sports in general.

Sports should become your habit

Another important point in how to start playing sports from scratch is to make training a part of your life on an ongoing basis. They should become your habit - so you can cultivate responsibility and discipline in yourself.

Choose the time that you will devote to sports - in the morning, for example, or in the evening after work. Now drive into your head the installation that this is the time you are training - without excuses and laziness.

How much do you need to practice

A competent program - that's where to start playing sports. It is important not to burden yourself immediately by trying to set records. According to experts, 150 moderate aerobic exercises per week are enough for a person. You can allocate this time to the days of the week yourself, as you wish. For example, you can practice five times a week for 30 minutes or 35-40 minutes every other day.

At first, training should be moderate. Increase their intensity gradually as your fitness improves. It is also important to know that the body needs to rest, and recovery time is as important as the training itself.

Weekly workout program

To start exercising at home, you need to decide what your program will include. Here is a simple example of a weekly training program that does not require additional equipment and will be designed for 30-45 minutes a day. It will give a rough idea of ​​​​the beginning of classes and help you create an individual program for yourself. Programs can be changed, complicated, varied. The lesson can begin with exercises of any kind.

• Monday. 40 minutes of moderate paced running or brisk walking.
• Tuesday. Relaxation.
• Wednesday. Active walking for ten minutes, then a set of the following exercises is performed (perform them with a break of a minute between sets, then stretch):

Three sets of ten lunges on two legs, ten push-ups, ten body lifts from a prone position.

Three sets of ten chair push-ups, ten air squats, and ten stretches.

• Thursday. Relaxation.
• Friday. Half an hour of cycling or jogging at a fast pace.
• Saturday. Relaxation.
• Sunday. Jogging or long walk for 40 minutes.

This is just an approximate simple program, where to start exercising at home, which can be used at home. Much depends on what type of activity you have chosen and what level of your preparation is.

How to start eating right and exercising: useful tips

To achieve your goals follow these guidelines:

• Drink plenty of fluids throughout the day. This is important for maintaining a normal water balance in the body. When you play sports, the body actively loses fluid, and this balance needs to be replenished. You can drink water before, after and during workouts.
• Optimize your nutrition. Whether you're looking to lose weight or build muscle, nutrition matters a lot. It should contain enough proteins that give energy to complex carbohydrates, plant components. Try to give up harmful products - look for a healthy alternative to them.
• Before training, you should always warm up. It will help to significantly reduce the risk of injury during exercise, prepare the muscles, help improve performance, and also prevent pain after training. As a warm-up, you can use brisk walking, light jogging, swings, lunges, tilts, and so on.
• Hitch. After training, a hitch is also important - it helps the body return to its normal state, restores pulse and breathing, and relaxes muscles. This is just a small pause, but it is also very important. The features of the hitch will depend on the workout itself: after running it can be light walking, after resistance exercises - stretching.
• Listen to your body. At the initial stages, it is especially important to be able to listen to your body and give it reasonable loads. If you feel any pain or discomfort while exercising, stop and let yourself rest. Do not train through pain - this can provoke injury. Remember that training more and faster does not mean better.

A little about motivation

In doing sports, motivation is incredibly important. She will help you not to give up. Initially, it is important to approach training with a positive attitude and ease, enjoying it. This will help get rid of the anxious thoughts that often overcome novice athletes. Any program can be changed and adjusted according to your wishes and preferences.

Those who love socializing and who find it difficult to work out at home can train in the gym, in yoga groups, Pilates or any other sport. You can also work with someone close to you.

As far as motivation is concerned, here you need to understand what you are doing, why and for what. A beautiful figure, improved health, elastic muscles - keep in mind the ultimate goal for which you started exercising. Remember it as soon as you feel that it’s hard for you to overcome laziness and start playing sports.

To start exercising at home, for a girl or a guy you can make your workouts more comfortable, while listening to your favorite music or watching an interesting program. If you don’t know how to start exercising after a long break, remember what benefits the sport gave you before and sincerely want to return all this and improve your results.