“I’ll start playing sports right after the New Year!” - a phrase familiar to many. And each of us knows how often such promises are broken - the charge disappears after one and a half to two months, if not earlier. Psychologist Nadezhda Pozharova
and fitness trainer
Alexander Karpov
tell you how to stop deceiving yourself and really start exercising after the New Year.
Make it before the New Year: 10 things that will help change your life
Don't put off until 2021 what you can do now.
When should you start?
At first glance, the idea of starting to play sports after the New Year seems logical. Why go to a fitness club when the holidays are coming and you probably want to take a break? Better immediately and thoroughly, but next year! In fact, such a position is destructive and wrong.
Photo: istockphoto.com
Alexander:
It is better not to put off what you have planned until “tomorrow”, “from Monday”, “after the New Year”, but to start as soon as possible. Otherwise, motivation fades and other reasons for procrastination appear. But before you start, I would suggest checking your health, choosing the right shoes and watching training videos for running.
Basic rules for a successful start in sports
If certain standards are observed, sports training will not be a burden and will rather become a habit. Before you start playing sports from scratch, you need to determine the type that you not only like, but also suits. Exercises that involve violence against the body cause a negative reaction and can be detrimental to health. Sport should bring joy to life and pride in results. Interviews with experts and professional athletes will never be superfluous.
Dumbly copying other people's habits rarely leads to success. If your neighbors jog in the morning and your friends go to the gym every evening, that doesn't mean you have to follow their example. The main goal of sports exercises is physical activity, for which simulators and stadiums are not mandatory attributes. Ordinary walking and cycling will reduce the time spent sitting in front of the computer and TV. Aerobics combines dancing and complex body development. Swimming strengthens not only your muscles, but also your immune system.
Sports activities easily fit into everyday life. Sweeping the floor, washing windows and other household chores are often associated with the work of a certain group of muscles, which, with a systematic approach, differs little from real physical exercise.
Time
Lack of free time is one of the reasons for refusing to play sports. According to generally accepted standards, physical exercise should be spent at least 2.5 hours per week. If this time is divided into 2-3 training sessions at the club, then taking into account the trip or hike, rest, it will actually turn out that part of the day is lost.
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If time is short, then the time of physical activity can be divided into small periods by doing exercises at home and even at work. A couple of fifteen-minute sessions a day are enough to maintain your health at the proper level.
Don't force things
An aversion to sports is often born of excessive exercise. When you go jogging for the first time and want to devote at least an hour to this activity or run 5 km, you will be surprised to find that the task is not so simple. The next day it will simply be impossible. Untrained muscles will “beg for mercy” or completely refuse to work.
Not a single athlete has set a record without long and painstaking preparation. Just the fact that you go out early in the morning in sportswear will already be a significant step forward. The first lesson can be devoted to a walk, researching a future route, etc. Tomorrow you can run some part of the path a little. Every day you will gradually increase the distance allotted for running until you begin to cover the entire distance in this way. At the same time, after a couple of weeks you will forget about fatigue and muscle pain. On the contrary, jogging will promote vigor and adrenaline production.
Reminders
Reminders are among the proven ways to develop an exercise habit. They can be presented in an associative form, such as sneakers and a tracksuit displayed in a prominent place. A habit can be time-related to some daily activity. So, with the end of the work shift, it’s time to visit the gym. Not the worst option would be a reminder entered into your mobile phone or computer.
Incentives
The reward is a great incentive to continue playing sports. After completing your next workout, it doesn’t hurt to reward yourself with something pleasant. A warm shower, a soft chair, and another episode of your favorite television series after exercise will create an atmosphere of physical and moral satisfaction. You will want to return to this state again, which means you will start training again the next day.
In no case should you classify unhealthy foods and habits as rewards. Such a reward will completely destroy all your achievements.
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Do as we do, do better than us
What is called the “herd instinct” in sports often has the exact opposite meaning. Exercising alone is boring. Group spirit maintains motivation and improves athletic performance. By observing the achievements of your fellow trainees, you will subconsciously strive to surpass them, and therefore grow above yourself.
Classes in clubs and gyms will not only have a beneficial effect on physical development, but will also allow you to make new friends.
Hardening from discomfort
When playing sports, especially at first, it is difficult to avoid discomfort. Actions similar to hardening the body will help overcome this condition. Going outside without an umbrella during the rain, forced sweating, uncomfortable body position - such experiences will allow you to ignore the inconveniences during training. In parallel with moral comfort, the immune system will be strengthened.
Planning and diary
A clear plan ensures success in many endeavors. It will not interfere with the process of playing sports. Workout time built into your daily routine promotes self-discipline. Planning allows you to move towards your goal without distraction.
Keeping a diary, where the achievements of training are consistently noted, is also motivation for exercise. By comparing past performance with current ones and discovering a positive trend, you will certainly rise in terms of self-esteem, which is important for your position in society.
A dog is a friend of a future athlete
Everyone knows the morning state when, after the alarm clock rings, you want to lie in bed for a little while longer and ignore your morning activities. Going outside for a run, especially if it's raining or snowing, will be like torture, which can easily be avoided by postponing the workout until tomorrow.
Having a pet will change everything. The dog does not understand what laziness is and perceives the morning walk at the level of instinct. The owner has no choice but to obey the demands of his four-legged friend. In addition to making changes to your morning schedule, a dog will encourage you to spend more time outdoors, and playing with it will provide an alternative to a sedentary lifestyle.
Why do you want to put it off “for later”?
At the subconscious level, we constantly put something off: “I’ll get up in five minutes,” “I’ll call him in an hour,” “I’ll go on a diet on Monday,” etc. This is a property of human nature. Procrastination remains within the normal range until it begins to interfere with a full life.
“People often put things off until later. This is called “delayed life syndrome”. It seems to a person that later he will have more money, strength, opportunities, resources, motivation,” explains the psychologist.
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How to properly organize physical education classes for preschoolers at home
Borisov Andrey Alexandrovich
How to properly organize physical education classes for preschoolers at home
the proper development of the musculoskeletal system, our children Having regular, adapted exercise will allow your child to grow up healthy and strong. It is useful for parents to engage in physical education with their children and to instill in their children a love of physical education and sports . If parents and children engage in physical activity , the child will consider this the norm, like washing and brushing teeth in the morning.
To organize physical education classes with children, you must remember the following:
physical education classes at the same time. The only exception to the rule is if the child is ill.
— Physical education should be done before meals, on an empty stomach.
-It is best to conduct physical exercises outside (especially if you are in the country)
.
-Before physical education at home, it is advisable to ventilate the room well. This will allow you to combine physical exercise with hardening.
-During physical education classes it is very important to monitor the accuracy and correctness of children’s movements, because the correct execution of exercises is the key to the correct and harmonious development of joints.
-Watch how your child breathes while doing physical exercises - you should try not to hold your breath, breathe through your nose, deeply, matching the rhythm of your breathing with your movements.
headaches or other unpleasant sensations appear during exercise
-In order to make the exercises more interesting, it is better to do physical exercises accompanied by music .
By the age of 4, children can already freely perform the simplest movements, confidently walk, run, speak, think, and orient themselves in space. During this period, children surprise their parents by trying to help them with their work and imitate almost everything. However, we must not forget that during this period preschoolers still have limited, poorly developed motor capabilities. Basically, they are dominated by movements in which mainly large muscle groups are involved. A heavy load for them is the same type of movements, which cause increased fatigue in the child’s body , as well as long-term preservation of one stable, fixed position. Taking this into account, do not forget when conducting classes , especially with the inclusion of strength elements, to alternate exercises with rest.
Physical developmental activities for preschoolers are recommended to be carried out in the form of imitative movements and games. The selection and dosage of exercises should depend on the age characteristics of the children.
When conducting classes (especially at the initial stage)
Do not forget about the individual characteristics of your child.
The variety of motor abilities of children requires an individual approach to them on the part of parents, which is especially important when engaging in physical exercise.
As you know, children at this age spend most of their time playing. Therefore, physical education and sports development activities for preschoolers should be structured in the form of a game. Exercises can consist of a variety of imitative movements. It is desirable that each exercise has its own fairy-tale or humorous name and is easy to remember. For example, “Cheburashka”, “Locomotive”, “Bunny”, etc. Such exercises are interesting for children and not tiring.
When compiling a set of exercises for your child, you need to select exercises so that they develop various physical qualities - strength, speed, agility, endurance, coordination of movements, flexibility. Exercises should also cover the child's different muscle groups. It is unacceptable that during classes, exercises are performed, for example, only for the muscles of the lower or upper extremities.
An important condition for the effectiveness of physical education classes with children is gradualism. You need to start with a small number of exercises and repetitions, and from session to session add 1-2 exercises or repetitions of movements. The sequence of performing exercises is also necessary - from simple to more complex. After all, the nervous regulation of a child’s heart is imperfect, and therefore the rhythm of his heart contractions quickly becomes confused, and the heart muscle, with inadequate physical influence, gets tired quite quickly. Moreover, for a preschooler , almost any elementary exercise, repeated many times with changes in the pace of execution, in itself promotes physical development.
Before starting to perform a new unfamiliar exercise with a child, it is advisable to explain its content to him, then show him and only then let him try it. Try not to make the explanation long, since perseverance and attention in children, especially at 3-4 years of age, can be unstable, and they are actually unable to concentrate on a long explanation.
Thus, when compiling a set of physical exercises for physical education at home rules must be observed :
1. The duration of classes with children 3-4 years old should be 15-20 minutes, respectively with children 5-7 years old - 20-30 minutes.
2. It is recommended to include from 6 to 15 exercises in one lesson .
3. Each exercise must be performed 2 to 6 times (repetitions)
depending on the age characteristics and motor readiness of the child.
4. Don't forget to alternate exercise with rest.
5. Exercises should be taught to the child in the form of imitative movements and games.
6. Come up with a humorous name for each exercise.
7. The complex should consist of exercises for various muscle groups that develop various physical qualities.
8. Follow the rule of gradualness and consistency.
9. Consider the individual characteristics of the child.
Knowing these nine rules , each parent will be able to the right exercises for their children and correctly compose a complex.
It is useful to learn simple exercises for a child at home . Each of these exercises should be done 3-6 times. Afterwards, run around the room or on the spot, raising your knees high and swinging your arms, then walk around and regain your breathing.
I offer an approximate set of exercises to develop strength for physical education classes with preschool children at home :
1. "Pendulum"
I.P.: stand - legs apart, fix your hands on your head. For each count, tilt your head 1 - to the right , 2 - to the left, 3 - forward, 4 - backward.
2. "Wave"
I.P.: stand - legs apart, arms out to the sides. Alternately perform wave-like movements with your arms, straining your arms in the final phase.
3. "Spinner"
I.P.: stand - legs together, arms parallel to the body down. On each count, rotate your torso to the right , then to the left, while freely moving your arms in the direction of each turn.
4. "Mill"
I.P.: stand - legs apart wider with the body tilted forward, hold your arms to the sides. For each count, rotate the body either to the right or to the left.
5. "Crocodile"
I.P.: lying position. Move forward on one hand. Avoid arching your lower back and do not use your legs to help.
6. "Scissors"
I.P.: lying horizontally on your back, resting on your forearms, legs slightly raised above the floor. Alternately make cross movements with straightened legs.
7. "Swing"
I.P.: lying on your stomach, keep your arms along your torso, legs slightly apart. Grab your shins with your hands, bend over and sway.
8. "Frog"
I.P.: crouched position, legs apart. Place your hands between your legs. Try to lift your feet off the floor while holding yourself on your hands. Hold the pose or jump.
9. "Bunny"
I.P.: crouching, hands on the back of the head. Jumping in a crouched position, with progressive movement forward. Keep your back straight.
10. "Kangaroo"
I.P.: stand - legs together, with hands below. Push off at a pace, bend your legs at the highest point and press them to your chest. After landing, repeat the jump again.
Be healthy!
New Year's Eve - a time of magical changes?
For many, the transition from December 31 to January 1 has been something special since childhood. It's no surprise that most people have high expectations for the new year.
Photo: istockphoto.com
Hope:
The New Year is a definite milestone for us. New Year's Eve, the transition stage, making wishes - all this sets us up for a wave of change. On this holiday, there is a need for both summing up and new beginnings. People seem to expect that they will fall asleep alone on December 31st and wake up completely different on January 1st. In fact, they all wake up the same, even after a feast. For some time the illusion of a new life is still maintained, but in the end the fuse lasts for a short time, and the person returns to himself. It is important to realize that to achieve a new goal you need to take real steps.
Why do we so often make empty promises?
Unfortunately, many fail to keep their word to themselves. But most people have the habit of saying in their thoughts something like “I won’t eat flour anymore” or “now I’ll walk 10 thousand steps every day.” Humans in general are prone to making such non-binding promises.
Photo: istockphoto.com
Hope:
People often promise themselves something. This way they think that they will be able to respect themselves more, as if setting certain goals means that everything is “okay” with them. In fact, setting goals is not a fundamental part of life. The most important thing is good health and self-awareness. It is important to realize what you really want. If you exercise because you enjoy it, you are unlikely to quit after two months. But, for example, it will be much more difficult for a girl who wants to attract an athletic guy in this way.
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You can continue training in any weather conditions. But is it necessary?
How to start playing sports so as not to discourage you?
If you go to the gym and push yourself as hard as possible from the first days, we have bad news. Most likely, the body will experience stress due to the lack of habit. And it’s very difficult to love sports when your body suffers from it. Therefore, everything must be done step by step. Development is not jerks, but gradual movement.
Hope:
First, it is important to realize whether you have the strength, resources and capabilities to set new goals. Secondly, you need to understand what your relationship with sports is. Did they ever exist? If you have never exercised and immediately set global goals, it is absolutely normal that physical activity will cause resistance, denial and reluctance in you. After all, the body is not used to it, and it will be stressful for it. It's important to give yourself time. Thirdly, if you treat sports as something compulsory, force yourself and force yourself, all this will get boring very quickly. You need to be aware of your body's needs. After all, goals can always be adjusted.
Photo: istockphoto.com
As for the trainer’s recommendations, Alexander advises:
Don't jump right into the quarry.
The load (distance, running speed) should be increased gradually and selected in accordance with the state of health, physical fitness and training goals.
Control the load.
This can be done both by subjective sensations - well-being, and by more objective means such as a heart rate sensor (heart rate).
How to start training correctly?
When you think about the question of how to start training correctly , you will need to realize that no training, no super techniques will allow you to lose excess weight or build muscle mass. You will have to face the fact that without an appropriate diet you will not achieve anything. Therefore, based on your goal, you create a diet for yourself. If you do not understand nutrition or even have an idea about it, contact specialists in this field, they will help you.
Regardless of your goal, be it weight loss or weight gain, the optimal place to train will be a well-equipped gym, which nowadays is not a problem at all to find. Try to find one not far from home, it’s more convenient. Of course, in a normal gym there is a huge selection of different exercise equipment and you, as a beginner, will have your eyes wide open from their variety. There will be a desire to try them all. Therefore, trust a professional in this matter. In other words, yes, if this is your first visit to the gym, then use the services of an instructor. Of course, the services of an instructor are not cheap, although everything is relative. But for you, as a beginner, this is the best option.
What will the instructor give you?
Well, first, find out what kind of instructor he is, what experience he has. The administrator will give you this information. If you clearly formulate your goal, deadlines and do what you are told, then training with an instructor will give you quite a lot.
Firstly, they will show you the simulators and tell you about them
Secondly, you will be taught how to perform the exercises, which will make your exercises effective.
Thirdly, they will create a lesson plan for you, which will save you time and effort
Fourth, during classes you have the opportunity to communicate with someone knowledgeable in the field of training and nutrition, which will allow you to expand your knowledge in these areas. In the future, you can use this knowledge to create your own training and nutrition program.
While you are studying with an instructor, read, study nutrition and training issues. Never argue with an instructor or prove to him that he is telling you something is wrong, because you saw a video on the Internet yesterday and they said that you need to do it this way. This is a banal lack of respect for the person who is working with you, this is, firstly, and secondly, it will quickly discourage him from really helping you.
