To achieve long-term success in training, training units must be designed so challenging that the body has to adapt to the performance to become stronger or faster.
But regardless of how intense you really do the session, some days the workout feels more difficult and tedious than it really is.
push yourself in training
Especially on cold, cloudy winter days, it can be very difficult to compose yourself to exercise at home or plunge into the uncomfortable cold in your workout clothes.
If the right training mood just doesn’t want to set in, there are a few tricks that can help you survive the almost endless minutes of physical exertion.
Because: the better you feel during training, the more you will be able to step on the gas and push yourself despite initial motivational difficulties.
1. Focus on shorter workouts
When the thought of a 60-minute workout seems unbearable, shifting your mind to a shorter workout can help.
It doesn’t always have to be completely exhausting drives that go on forever. During the week, shorter training times are more than enough to give your body the movement it needs.
Ideally, workouts are designed with split training, where one body region is worked within one unit. For example: legs and glutes, back and biceps, chest and triceps or cardio.
Short but more intensive HIIT units are also particularly suitable.
In this way, very intense stimuli are sent to the working muscle groups in a short period of time: hours of training are not absolutely necessary and it will definitely be easier for you to recover.
2. Stay positive
Talking to yourself while exercising and creating positive thoughts can sometimes work wonders. As an analysis of several studies shows, positive self-talk can even increase resistance.
“Positive self-talk connects us to our confidence, self-esteem, and motivation to exercise,” exercise therapist Hillary Cauthen told Health.
“They focus on what we believe in and if we believe we can achieve something, we will work towards it and have more energy to achieve that goal.”
A smile can have a similar positive effect, even if you don’t feel like a permanent smile during training, it can be worth it to stretch the corners of your mouth.
Because even if it is not a sincere smile, the body sends certain stimuli to the brain. As a result, you are more likely to really enjoy yourself and enjoy your workout.
3. Motivation in the ears
A workout without the right music? It’s not a good idea. Because with the right blows in the ears it has been proven that you train better.
Several studies have already shown that the right music during training can increase physical performance, including a 2020 study that appeared in the journal Frontiers in Psychology.
Accordingly, listening to fast-paced, driving songs with a tempo of 170 to 190 beats per minute reduces the perceived exertion of cardiovascular training. So: put on your headphones or turn up the volume on your speakers and start training!
4. It’s easier with a training partner
Sport is simply more fun together: they have some distraction and can motivate each other to achieve new top performances. If you also arrange to meet up with a training partner at fixed training times, you will no longer be able to avoid upcoming units.
So how about a joint sports session? Group courses can have a similar positive effect on motivation – just try what works best for you.
5. Practice mindfulness exercises
Regular execution of mindfulness exercises, such as meditation or breathing techniques, has a positive effect on the body and on daily life in many ways.
But the positive effects can also be felt in training. In addition to improved breathing technique and a more upright posture, you can also train your concentration.
This allows you to be more focused during your workouts and complete movements more cleanly and purposefully.
Good breathing also helps to ensure that the load, for example when running, does not feel too high. At best, you can run the same number faster.
Patania, VM, et al. (2020): The psychophysiological effects of different musical tempos on resistance to high-intensity performances, accessed 05/01/2022: https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00074/full
McCormick, A., et al. (2015): Psychological Determinants of Whole Body Endurance Performance, Accessed 05/01/2022: https://link.springer.com/article/10.1007/s40279-015-0319-6