Advertisements
to be honest: when the weather is bad outside, you just want to stay inside. The colder it gets, the darker it gets, the less you want to go to the gym, which is totally worth it. After all, winter can lead to a drop in vitamin D and serotonin levels, not to mention an increase in the level of melatonin, which causes drowsiness, which makes people feel like exercise when they arrive at the gym, explains Dr Barbara walker, a sports psychologist at the Cincinnati Center for human behavior. However, put these suggestions into practice and you won't be able to get in the way of your exercise plan in the winter.
Credit: baranq / Adobe stock Credit: Alex master / Adobe stock Yes, even if it means a runny nose in the nostrils. Lisa Niren, a personal trainer at New York City's cyclebar and cityrow, said that staying in nature for a while, regardless of the season, is crucial to maintaining your energy level and the right mindset to keep exercising. In fact, University of Michigan studies have shown that going out in cold temperatures of 25 degrees Celsius improves cognitive function, just as it does in 80 degrees Celsius. No matter what the weather, just make sure you have safe and warm equipment. Credit: deymos. HR / Adobe stock integral: fotokvadrat / Adobe stock correlation: Philips - phototherapy points: Brent hofak / Adobe stock Credits: undrey / Adobe stock Credit: one inch punch / Adobe stock Credit: Alsace / Adobe stock in the gym season after season: "you have to be 100% connected to your" why. " Think about the most meaningful reason (or reason) that you want to be consistent with your winter exercise and write it down. Put your reasons on the nightstand or take a picture as the background of your phone, she said. Credit: finwal89 / Adobe stock what is your motivation when the temperature drops suddenly and the daytime becomes shorter? Will you try these motivational techniques this winter? Is there anything else we need to know? Share your best advice here! correlation: 9 strong love strategies help you achieve your goals Advertisements 1. Do we all agree that climbing out of a warm and comfortable bed on a cold winter day is the worst thing ever? Lisa Niren, a personal trainer at New York City's cyclebar and cityrow, and CPT, suggests setting up a thermostat to allow your house to warm up an hour before you get up to relieve pain and the temptation to nap during morning exercises. According to the National Sleep Foundation, a bedroom temperature of 60 to 67 degrees is the ideal temperature for sleep, while a higher temperature (or warm home) can promote wakefulness and help you get up in the morning.
2. Go out
3. Dr Barbara walker, a sports psychologist at the Cincinnati Center for human behavior, said: "try something new. Think of winter as an opportunity to rest and make your daily exercise fun." For example, if you run a lot, it's a good time for strength training. "After all, changing your exercise plan every six to eight weeks can help you avoid stagnation and boredom," she said. In addition, outdoor exercise indoors can be very depressing.
4. Turn on the lights! Lisa Niren, a personal trainer in New York City, said: 'if you have trouble exercising in the morning because it still looks like midnight outside, you should prepare yourself with a glowing alarm clock. The clocks gradually increase the light in the bedroom within 30 minutes of the sound. That way, when it's time to get up, you're already bathed in the short wave (also known as blue light) that promotes wakefulness, she said. In a study in the International Journal of Endocrinology, those who woke up in bright short and long light showed hormone levels that were significantly helpful in getting up and getting up.
5. Holly Perkins, a coach in Los Angeles, said that in the winter, with the arrival of the day, the level of mood enhancing serotonin will decrease, which partly explains that winter depression and seasonal affective disorder (SAD) are obstacles between many exercisers and their fitness habits. "Fortunately, you can definitely reduce your serotonin level from nutrition," she said. In fact, a series of studies conducted by the Massachusetts Institute of technology have shown that carbohydrate intake can promote healthy 5-hydroxytryptamine levels, while insufficient carbohydrate intake is actually related to sadness and other depressive symptoms such as fatigue. Perkins recommends using whole carbohydrates such as oats, sweet potatoes, brown rice and fruit to boost your serotonin. Reward: they will help your training get better results.
6. Whether you're signing up for an indoor triathlon, weightlifting, or a spring competition, there's a goal (and deadline) that will help you stay motivated and look forward to your training, says Lisa Niren, CPT coach at cyclebar and cityrow in New York City. According to the University of Maryland study, specific goals - such as completing the San Patti match on March 17 - are more motivating than vague goals without deadlines. Choose to participate in activities you feel capable of participating in. According to a medical and scientific study in sports and exercise review, confidence in your ability is the primary factor that determines the difficulty and frequency of your exercise. Credit: maridav / Adobe stock
7. If you're curious about hot yoga, it's time to take a look, says Dr. Barbara walker, a sports psychologist at the Cincinnati Center for human performance. At the same time, if you don't like yoga, you can also exercise your sweat through warm-up rotation, TRX and Barre classes. " "Hot classes can be a welcome break from the cold outside," she said. Reward: the sense of responsibility of group class can give you extra motivation to go to or come out of the gym bravely.
8. According to a study published in memory in 2015, pasting a picture on the refrigerator and simply reviewing an amazing exercise experience can greatly improve your motivation to go to the gym today. Try to post a picture of yourself during an interesting run in the past, or even a self portrait of yourself in the gym (like the one you took after you first pulled it up!) Greg justice, a Kansas City Sports physiologist, is the author of "mind over fatter," the refrigerator CPT recommends to you. This will help you understand how fun it is to exercise and how healthy you are in the summer.
9. According to a 2012 study at the University of buffalo, it may sound silly to watch some replays, but if you find yourself stuck in a "terror factory" this winter, adjusting some of your favorite replays can help boost your exercise willpower. According to the researchers, your favorite fictional character can act as a surrogate exercise partner. If your friends don't share your sweat this winterSuch as rain's enthusiasm, this is good news.
10. If you haven't figured out the underlying reasons for your positivity, you won't be able to find the real "why"
What do you think?
Comments