The all-or-nothing rule – you planned to exercise three times a week, but you couldn’t make it on Monday, because the meeting at work was extended, so resigned you already give up the entire training week? You promised yourself that you would stick to a proper diet, since you started training, but the meringue cake on your son’s birthday was stronger than the will, so you are completely disappointed with yourself and you give up healthy eating and go for ice cream? The beginnings can be difficult and it is more than certain that when we start, we will make mistakes, succumb to temptations, partially return to old habits and let go of our training plans for various reasons. Building form and habit of regular physical activity is a process, and failures are part of it. It is important, however, what happens after each of them. It is worth knowing that stumbling blocks are something natural and familiar to everyone who starts or even trains for some time. So instead of giving up and giving up on your main goal, dare to confront failure and go back to your goals as soon as possible. Internal punishment, remorse or guilt will take away only the strength for further actions. You are tempted by candy, eat your next meal wholesome. You missed a run today, stretch for 10 minutes in the evening and do your next workout as planned.
Too high intensity – we observe others and try to do the same. This healthy mechanism of learning through modeling, when starting your adventure with sport, can have negative consequences for us. We have no knowledge of how long the person who is ahead of us in the park has been running, or what training experience the fitness star from social media has been doing in the photo. Instead of succumbing to fashion and trends and racing against others, act at your own pace. After a month of training, you really do not need to stand on your hands or perform the toss snaps correctly. Enjoy the movement, feel proud that you managed to get off the couch and start your activity. Watch your body. If you feel unsure about your chosen sport, invest in several sessions with a professional personal trainer. Individual trainings will be tailored to your needs and abilities, they will save you from overtraining. Thus, you will minimize the risk of injury, which effectively discourages you from continuing the selected activity, and to which your body, not used to movement, is exposed to overload.
Too little perseverance – shaping your body, building fitness and improving your sports achievements is an adventure for life. Working with the body is tedious and lengthy, so you should have a lot of patience. When you don’t see the results you want after a month, remind yourself that Rome wasn’t built in a day. In moments of doubt, it is worth considering your motivation. What really got you started? What do you care about the most? What is important to you? Do an examination of your conscience, make your goal clear, and bring it up when you have an idea to let go. When laziness takes over, my surefire way is to force myself to just put on training clothes and shoes. Just enough. Once you complete this step, it is only a matter of time before training is done. Sometimes it is easier to persevere in your decisions when you have a companion to your misfortune 😉 Check if there is someone among your loved ones who would like to go along with you in a sporting way and for whom your meetings might also become an additional motivation.
Lack of basic knowledge – “everyone can run”, “I used to do squats in elementary school” … It is worth preparing for each new physical activity and having basic information about its practice. What equipment to equip, how to start, which muscle groups should be mainly involved in the performed movement, what effects and at what time can I expect, what should worry me …? The answers to these questions can be found in the industry literature, on internet forums (here I would recommend caution and verifying the sources of knowledge), at a personal trainer, a friend experienced in this field with more training experience, or an instructor dealing with a given discipline. Ask and look for the answers you are satisfied with. Bravado or the belief in one’s own omnipotence will not be a good adviser in this case.
Reluctance to invest – sport is a matter of your health, both physically and mentally, so don’t be stingy. Invest your time, even an hour 2-3 times a week. Get some good shoes. Go at least a few personal trainings. Give it your best and your body will repay you. And remember, these don’t have to be big or expensive stories. No time for regular training sessions every other day? Set aside at least 20 minutes for a short activity each day – sounds better? Do Tabata, HIIT, or any other interval training session, go for a walk, do a set of exercises at home on the mat, stretch, or cycle. Shoes do not have to be from the latest collection, but personal training with an Instagram celebrity. It’s about commitment. Moreover, an investment in yourself is the only sure investment 😉