Motivation: how to find time for sports Is it possible to combine training and work, which usually takes the lion's share of time and effort? Triathlete and coach Evgeny Rulevskiy is sure that there is nothing

Motivation: how to find time for sports

Is it possible to combine training and work, which usually takes the lion's share of time and effort? Triathlete and coach Evgeny Rulevskiy is sure that nothing is impossible and shares practical advice.

I can't or I don't want?

“I don’t have time for fitness at all” is the most popular excuse for the average office worker. But successful businessmen with really difficult schedules, oddly enough, usually find time to train. Therefore, the words about the lack of time can actually be understood as follows: “I don’t know how to plan my day.” Fortunately, it's never too late to learn how to do this.

Change the usual scenario

The main mistake of most workers is to postpone training until the evening. But after work, the body's resources are usually at zero: emotional fatigue is sometimes more difficult to endure than physical, and the intention to go to the gym is again postponed until better times.

“If your work schedule does not involve employment until the middle of the night, then I recommend training in the morning. Naturally, we are not talking about but the interval from 8 to 10 hours is ideal for physical activity, ”says Evgeniy Rulevskiy.

The coach explains this timing also by the fact that in the morning we have a so-called good supply of energy, which can even be replenished with the help of fitness. But after the evening activity, sleep may disappear, and then the circle of no return starts: “go to bed late – don’t get up early in the morning – in the evening there is no strength and energy for training.”

“If you discipline yourself and start getting up and leaving the house half an hour or an hour earlier, you can avoid difficult traffic on the morning roads and free yourself one and a half, or even all two hours for training. I did exactly that when my working day started at 9. I got up at 6 instead of 7 in the morning and at 7:20 I was already near work, the rest of the time I took up my training, ”Evgeny shared a motivating example.

Make a workout plan

The question of the optimal number of workouts worries not only beginners, but also those who go to the gym regularly. As a professional trainer, our expert Evgeniy recommends not to measure the average temperature in the hospital, but to build your own plan depending on the goals and objectives.

If there is a desire to master any sport at a confident semi-professional level, then you should tune in to daily workouts. “When I decided to take up triathlon and learn how to swim correctly and quickly, I had to train this skill every day in order to at least somehow more or less feel confident in this discipline,” Rulevskiy shares his experience.

If your task is to simply maintain the necessary level of activity and lose extra pounds, you can start with three training a week. If there is a task to participate in serious events like Ironman, you need to tune in to intensive work several times a day. But it is better not to heroize, but to start with amateur starts or prepare for competitions in separate disciplines – running, swimming, a bicycle – in your own, not so active rhythm. Competitions will be an excellent marker for the analysis of your success, and at the same time a clear goal that you will strive for. This, by the way, is one of the answers to the question How to combine work and training? Put yourself a goal, preferably publicly, telling about your intention, for example, to run a half marathon in social networks – this increases the chances not to miss training. Moreover, the goal is better to set realistic, because too defined the result or its absence negatively affects motivation and becomes an additional reason for leaving the sports regime.

Compete

Choose an amateur start, register, buy competition tickets is one of the most effective ways to start playing sports regularly. Incidentally, preparation and the competition itself are also a community, where you can acquire useful acquaintances or friendly connections. Remind yourself about this once again, when the thought “I have no time and effort to train” will settle in your head again. Interesting starts for professionals and amateurs are held all year round, so there is no seasonal reason to postpone training. For example, Ironstar competitions are held until deep autumn. In August, there will be a fleet of 1.8 km in Moscow, in July – a race of 5 km Ironlady in Kaliningrad, well, if you are confident in your abilities and discipline, then on July 28 you can already try yourself at a sprint distance (0.75 km swimming , 20 km of cycling and 5 km run) in Kazan. By the way, such starts are also a great opportunity to see new cities and countries. The main thing is to discard the thought that in the competition you only need to win. Tables are good that they are much more important than a challenge. So register, remind yourself of the goal every day and do not look for the reasons for “why not” – look for opportunities.