Experts teach tricks to preserve motivation and make good home workout planning

Maintaining your home exercise routine is not always an easy task. Sometimes you don’t have the necessary equipment or you simply end up procrastinating with the various tasks you need to do.

First, physical educators explain that our bodies have a biological cycle that must be respected. “Dramatically changing schedules and not maintaining a routine harms the production of hormones that affect the central nervous system and other organs of the body”, they state.

With deregulated hormones, what also suffers is our limbic system, the one that controls our emotions, mood and, consequently, motivation. Therefore, we have separated some tricks that help keep your head focused on the exercises and fit them into the routine at home.

Motivation to train at home

Who has never felt unwilling to practice physical activity? This is normal and happens because the motivation to exercise requires a balanced mood. Here are nine tips that help keep you motivated in your workouts at home:

Make a weekly plan A weekly plan will be a great help in establishing an exercise routine. According to Newton Nunes, it takes 14 to 21 days for the body to acquire a habit. Therefore, he suggests determining a specific time in your day to train.

“Write your weekly routine in a diary, with days and times to wake up, sleep and also train. Hang this diary in your living room or kitchen. Try to follow it with a certain flexibility and, at the same time, discipline”, he says. .

In addition, the training specialist indicates the types of exercises you need to do to maintain your body’s health. “Health guidelines generally recommend three activities a week that stimulate the cardiopulmonary system and about two activities a week that stimulate major muscle groups,” he says.

 He also adds that at the end of the week and the beginning of the next, it’s a good idea to re-evaluate your workouts and training intensity based on how you felt. Thus, it is possible to make adjustments that bring better results.

Be creative and use what you have at homeFor those who are already in the habit of training, the tip is to continue with the training routine using materials available at home that replace dumbbells, such as a bag of groceries or bottles. It is also important to keep in touch with an expert. “Send training videos and ask the professional to send videos and training guidelines”

Be sure to train! it is essential not to give up on training when it is not possible to go to the gym. “Gaining conditioning takes time, but losing it is unfortunately much faster. When you stop exercising, it takes a lot more effort to get back into form,” he reveals.

Do what you are used to!

To keep your workouts at home, it’s easier to focus on what you’re used to. “Adapt your own training program by exercising with your own body weight, and focus on learning to master the technique of the exercises to avoid injury when training alone.”

Prepare the right place When doing your training at home, you need to have a comfortable space for it. exercises using your own body weight can be performed in a space of two square meters. In general, look for the most spacious place in your home to exercise.

Do complementary activitiesIn order not to let discouragement hit you, physical educator Newton Nunes also advises you to invest in varied activities that you like or bring you pleasure, such as watching movies or series, reading books, drawing, taking courses, meditation or any other option.

Take care of your sleep

The quality of sleep is essential to maintaining a routine. Therefore, Nunes recommends following times for sleeping and waking up. “Disciplined sleep schedules are essential to keep the limbic system and other hormones functioning normally”, says the educator.

avoid excess alcohol

In addition to sleep, there are other factors that influence our emotions and can affect motivation, such as alcoholic beverages. “Alcohol negatively affects the limbic system, in addition to impairing other functions of the immune system and muscle.”

Dehydration caused by the substance also affects the limbic system. So, another point to stay away from alcohol is its influence on the body’s hydration levels. Along with that, never forget to drink plenty of water every day.

Avoid too much sugar

Another tip is to avoid consuming too much sugar. “Foods with a high glycemic index affect the control of blood glucose by the pancreas. They are a great burden on the body and have a rebound effect, because when they are finally absorbed by the body, they can leave people feeling discouraged and wanting more sugar!”

Make your workout a fun time!

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