Как мотивировать себя заниматься спортом
Физические упражнения являются основной частью здорового образа жизни, возможностью всегда держать организм в тонусе. И хотя большинство знает, что верный путь к здоровью и долголетию – это движение, все же не так просто начать заниматься спортом, если вы никогда особенно этим не увлекались.
Предлагаем вам шестиступенчатый план по плавному вовлечению себя в активную и здоровую жизнь. И не имеет значения, когда последний раз вы совершали утреннюю пробежку или ходил в фитнес-зал.
1. Осознайте важность физической активности
Первым шагом на пути к достижению любой цели всегда является осознание. Нужно понять важность и необходимость спорта в жизни каждого человека. Регулярные занятия способствуют укреплению иммунитета, улучшению деятельности внутренних органов. Не говоря уже о том, что занятия спортом продлевают молодость, дарят здоровье, а также помогают наслаждаться жизнью во всех ее проявлениях.
Не обязательно каждый день бегать по несколько километров или трудиться до седьмого пота в спортзале. Можно просто внести дополнительный элемент активности в повседневную жизнь. Например, заменить лифт лестницей, совершать долгие пешие прогулки вместо того, чтобы ездить на автобусах или в машине.
2. Проконсультируйтесь с врачом
Если вы давно занимались регулярными физическими упражнениями, или у вас есть проблемы со здоровьем, или вам больше 40 лет, обязательно посоветуйтесь с врачом насчет спорта. Это позволит избежать многих проблем в будущем. Например, вы можете по незнанию делать такие упражнения, которые вредны вашему телу, и это только ухудшит ваше самочувствие.
3. Выберите такую физическую активность, которая вам нравится
Неважно, что это будет. Бег, прыжки со скакалкой, плавание, танцы, фитнес или что-то другое. Главное, чтобы вы этим наслаждались и могли позволить себе хотя бы 20-30 минут в день посвятить любимому виду активности. Сначала придется себя заставлять, ведь тело еще не привыкло к новому занятию. Зато вскоре это войдет в привычку и вы даже будете некомфортно себя ощущать, если пропустите получасовую тренировку.
4. Отслеживайте интенсивность физических упражнений
Этот момент фиксируется измерением частоты сердечных сокращений (ЧСС). Обычно чтобы измерить ЧСС, пользуются специальными приборами, но можно это сделать и без них. Для этого нужно поместить указательный и средний пальцы на внутреннюю сторону запястья противоположной руки или же на шею чуть ниже челюсти. Под подушечками пальцев вы должны ощутить биение своего пульса. Засеките ровно 6 секунд и сосчитайте, сколько раз ваше сердце успело прогнать кровь по организму. Затем эту цифру нужно умножить на 10, и это и будет ЧСС за минуту.
В спокойном состоянии пульс здорового человека составляет 60-90 ударов в минуту. У спортсменов он может быть меньше, поскольку их сердце натренировано. А вот во время тренировки оптимальный пульс в среднем должен составлять 120-140 ударов в минуту. Это наиболее комфортный для сердца диапазон во время физической активности. Следите за своим пульсом и вовремя снижайте интенсивность тренировки, если он очень сильно повышается. Не стоит излишне нагружать сердце, особенно если оно еще не натренировано.
5. Занимайтесь как можно чаще
Тренировки должны быть регулярными. 15-20 минут тренировки, с учетом того, что она будет ежедневной, довольно быстро укрепит сердечную мышцу, улучшит выносливость, поможет сбросить вес и натренировать тело.
Если у вас проблемы со здоровьем, то лучшим вариантом будет активная ходьба (не бег!) на довольно длинные расстояния. Такое упражнение кажется легким и неэффективным, но на практике оно является одним из самых лучших для укрепления тела.
6. Мотивируйте себя
Установите цели, которых хотите достичь. Сбросить пару килограммов? Натренировать сердце? Улучшить физическую форму? Пусть у вас будет что-то, что заставить вас заниматься спортом регулярно и с удовольствием.
Если в определенный момент вы поймете, что «все, больше не могу!», отдохните пару дней. Вот увидите, желание вернуться к занятиям вновь появится.
Алексей, www.vitamarg.com
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