The ways to stick to your exercise habits. ~ Health & Fitness

There are 3 ways to stick to your exercise habits

When it comes time to practice, we are often motivated to focus on one thing. As motivation to be motivated enough to do it and continue to work on it. Most of us may think that motivation is our first thing to practice regularly, but this is not the case.

Ask any practitioner if they are encouraged to go to the 5th gym and they probably won’t say no.

Does anyone really feel like practicing the first thing in the morning? Nothing like that. The fact that the inspiration bed is not the first thing that an exerciser gets, although it is an important element.

Did you get out of bed? That main ingredient has nothing to do with being excited about a workout. It’s all about exercise habits. Because the person who has practiced the exercise, his mind and body knew what would happen to him in 5 hours, he got up, he put on his work clothes and he worked.

And he just doesn’t do it because it’s a habit - there has to be a reward for keeping him there, that he’s coming out of work that morning. If not, why would he do that? Maybe it’s better to feel that reward, feel the realization, or guess a beer after work. Whatever it is, some valuable work for it, at least for him.

It sounds easy - give yourself a reward and you’ll start practicing, but if it were, everyone would already be exercising.

So, how do non-exercisers, new exercisers, create that habit of ‘hater’ exercise? Of course, waking up from the underground is not something you start working on and fall in love with. Still, check out any gym in the morning and you'll see lots of people doing just that.

Don't they know that you do?

They’re not more efficient than you and they don’t have some magic that you don’t. The real brain lies in your brain.

What is a habit?

You already know that a habit may be a behavioral pattern we perform repeatedly and consistently. You probably have hundreds of habits, from how you draw your laundry to how to get ready in the morning. When you look at the depth of habit building, Charles Duhig, author of "The Power of Sbit", says there are three important elements: queue, behavior, and reward.

An example of the formula is putting your workout clothes next to the bed as soon as you get up, that you see those clothes, and keep them in preparation for your workout. Behavior is when your workout is done and the rewards can be something- feel good about yourself, that runner may get high, or allow yourself to have pizza for dinner.

As it is recommended, habits often happen automatically, and the more we do them, the deeper they are attached to our brain. In fact, there is a specific part of the brain, the basal ganglia, which controls our routines and habits. This is what it does when you are doing something automatically, like loading a dishwasher or driving a car.

You don't have to worry about how to open the dishwasher, pick up a dish, and make it. No need to worry about the hundreds of movements you need to make to drive a car, get the keys, open the door, sit down, put in your seatbelt, etc.

This automation allows you to do these things without thinking, allowing your brain to free up space for more important things but all the behaviors that you have created automatically are the only way to get over them so you don't have to worry about them anymore.

That doesn't mean you can't stick to an exercise habit just because you're doing something wrong.

It may be that your brain needs to be reattached. You need to figure out what your current behavior is cueing, such as leaving the gym after work or hitting the affection button, break it, and start working each part.

The secret ingredients in your exercise habits

What's interesting is that as Duhigg explains you need more than just a cue, a treat, and a reward, there are two other things you need to do to get into a habit, especially an exercise: satisfaction for the reward and to do the job that you've actually planned. Can

It sounds crazy that you can actually enjoy the exercise, but what cravings are all our drivers to drive you to brush your teeth because you crave that clean feeling in your face. You make the bed because you desire emotions and the feeling of being balanced. Those who have small habits, but what about exercise?

In a study published in the Journal of Applied Social Psychology, researchers found that people who worked out at least three times a week started with a whip but continued to exercise because they were rewarded. The top rewards were feeling the sensation, endorphins being released during exercise, and feeling a sense of accomplishment.

Another essential element of your success is: you can believe that you can build your habits, plan your workouts, and complete those workouts.

That confidence not only happens but comes when you go to exercise in the right way. You know the ingredients for a hard exercise habit - now what? Here's where to start

Build your new exercise habits to stick to it

We often approach the method of exercise

Tips for making your habit stick

Try to do your workouts at the same time every day.

Create an event around your workout. Put your workout clothes first thing, or when you are leaving the office, put your gym bag in the seat next to you so that it will just remind you of your goal.

Log your workouts Keep a simple calendar and every day you put an 'X' below the 'workout'.

Do something you like You don't have to like it, but it has to be an activity you know you can do without too much pain or discomfort.

Focus on the first habit, then the results Often we are so focused on losing weight that it will not happen too soon when we end up early. Instead of focusing on that, just focus on doing the workouts, whatever those workouts are like.

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