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Establish a workout routine: you should pay attention to this
We are all shaped by habits. At work, at home and also during sports. But why is it so hard to establish new habits? The answer is simple: it takes time and effort. Follow these 3 steps and with a little perseverance, nothing will stand in the way of you and your new training routine.
Together with the experts from Freeletics, we have put together the most important tips and most effective exercises.
Step 1: create awareness
The first phase is to become aware of why you want to exercise. What are your goals? How will you feel if you exercise regularly? Set clear goals to motivate yourself. Think about what you want to achieve and what can help you achieve it.
Maybe it's a better condition, more energy, a better mood or just a better body feeling. If you become aware of these goals, you will immediately find it easier to establish an exercise routine. To keep your goals in mind, it can help to write them down or save an inspiration, be it an article, a picture or even a social media post. That way, if things get difficult, you can always keep your goal in mind.
Step 2: Start action
This phase is all about actually starting to exercise. Start small by walking for a few minutes each day or doing some simple exercises. Level up slowly and be proud of each progress. Be patient with yourself and don't expect to become a fitness guru overnight.
The next step could then be more intense bodyweight exercises or 1-2 longer runs per week. The aim is to exercise regularly, only then will it become part of your routine and you will become more and more comfortable with it.
Step 3: Allow automation
As you exercise regularly, it will slowly become a part of your routine and you will do it automatically without even having to think about it. That's when you'll feel the full power of the workout. Your body will get stronger, you will feel fitter and healthier. However, continue to pay attention to your behavior so as not to fall back into old patterns.
Summary:
– Set yourself measurable goals and keep them in mind during difficult phases
– Start slow and work your way up week by week
– Keep at it. Regularity makes routine become second nature
Think about when and how best to integrate your exercise sessions into your daily routine to stay true to your routine and not have to start all over again.
Would you like to finally achieve your fitness goals and need more practical tips? Then take a look at the Freeletics Transformation eBook . This comprehensive guide focuses on the key steps to your personal fitness transformation. Whether you're starting a new exercise routine, improving your diet, or mastering new advanced exercises.
5 rounds:
50x Jumping Jacks
Start standing upright with your hands behind your head. Jump and spread your legs until you are more than shoulder-width apart. Your palms touch your thighs. Jump and pull your legs back together. Your hands touch behind your head.
20x crunches
Start lying down with your legs straight and your hands behind your head. Your feet are about hip-width apart. Now lift your upper body and touch your knees with your hands. Your back stays on the ground. Her hands touch the floor behind her head.
20x lunges
Your legs are hip-width apart while your body is straight and your head is in a natural position. Now lunge forward with your right leg and lower your hips until your knees reach a 90 degree angle.
Make sure your right knee stays over your ankle at all times while your left slowly lowers toward the floor. Come back to the starting position by pushing off the floor with your right leg. Repeat the movement with the left leg.
20x burpees
The burpee combines three individual exercises: pushup, squat and stretch jump. Start in an upright position with your legs about shoulder-width apart. Now jump into the push-up and rest your chest on the floor for a moment, then do a push-up and jump into the squat. Now stretch explosively while your hands touch behind your head.
[Via GQ Mexico]
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