Solve eleven excuses for not exercising

We have used all these reasons before. In fact, finding a reason to rest for a few days is not a bad thing. It can restore muscle fatigue, but if the rest time is too long, it will have negative effects. For example, if you stop practicing for three consecutive days, the aerobic status of your muscles will deteriorate. If you stop for one week, you will lose your strength and make it even more difficult to recover. So don't make excuses for not being able to keep exercising.

Reason 1: No time

Even if you can't exercise for 45 minutes a day, you can always squeeze in some time and count as much time as you have. The key question is how you plan your time. You should be prepared in advance to cope with possible situations so that you can start exercising as soon as you get the opportunity.

Keep a pair of sneakers in your car or office, and you can always go to the gym or outside for a run; while watching TV, do squatting exercises, exercise on a treadmill, or exercise your upper limbs. Although these exercises are all carried out by hand, they will also produce results. Studies have shown that if you do short exercises several times a day (5 minutes, 10 minutes, 15 minutes), you can do it for a total of 30 minutes at the end of the day, the results are almost the same as exercising for the same time at one time.

Excussion 2: Too tired

Lying on the sofa when you are tired is certainly a temptation, but why not try a few minutes of exercise and see what the effect will be? As long as the blood circulation throughout your body begins to accelerate, you will unknowingly increase and speed up. The reason is simple. Aerobic exercise releases adrenaline and serotonin in the body, and also increases the oxygen content in the blood and continues to provide energy. The latest research has proved that just 10 to 15 minutes of exercise can arouse people's desire to exercise.

Reason 3: The weather is too bad

Properly dressed allows you to exercise as usual in harsh weather conditions. Wear a baseball cap on rainy days to prevent your head from getting wet, and wear a light sweat-resistant raincoat; in hot weather, in order to prevent the attack of high temperatures, you may wish to change your exercise time to early morning, wear it loose and wide, apply sunscreen on your face, and also Pay attention to drinking plenty of water.

When you have to stay indoors in severe weather such as thunder, lightning, and extremely low or high temperatures, use your home as a gym. Home gyms do not require much investment. The most basic equipment is: rope skipping, elastic rope, tensioner, and lightweight dumbbells. These equipment are enough to exercise every muscle from biceps to gluteus maximus.

Excussion 4: Pain and trouble

See your doctor first to determine if you really can't do any exercise. If not, consider choosing an appropriate underwater event because deep water can safely support muscles and joints without putting pressure on them. Or choose exercise methods that do not involve injured parts. For example, if your knees are sore due to running, you can exercise your upper limbs; if your shoulders are injured due to swimming, you can go for a brisk walk or practice a mountain climber... It is important to maintain your physical exercise level during recovery. Don't drop and avoid complete relaxation of your muscles. Once the injury has healed, you can immediately get into the condition and return to normal exercise levels.

Reason 5: There are too many people in the gym

Don't want to be disturbed, just go straight to the fitness equipment that most people don't like to use. There are two fitness equipment that are not often frequented by fitness instructors: mountain climbers and rowing machines. These two instruments are challenging and the movements are not overly intense; the mountaineer can consume 1,414.5 joules in 30 minutes, and the rowing machine can burn 962.5 joules in 30 minutes at a relatively gentle rhythm. These two devices can exercise the abdomen, arms, shoulders and back muscles, so why not?

Reason 6: You may lose friends

Who says socializing can only take place at the wine table? It's definitely a good idea to discuss going to the gym with a close friend. Isn't it enough for two or more people to go to the park for a brisk walk, or take part in a taekwondo training class, go to the sauna after exercise, and chat while sweating? Working out together is very beneficial for adhering to your fitness program. Research has found that people who can exercise with others are generally able to maintain their daily fitness activities for a long time.

Reason 7: Tired of repetition

Is it the event itself, the event location, or the event time? All of these possible repetitions can cause you to lose interest in fitness. Maybe making changes to one of these will solve the problem: change workouts after work to before work; change running on the treadmill to cross-country running; adjust the rhythm of jogging to add acceleration and uphill running; change the order of strength exercises; change the order of free-hand exercises to machine exercises... and vice versa! There are many types of sports style changes, and there is always one that suits you.

Reason 8: Too much pressure to exercise

In fact, exercise is a very good way to relieve stress. It not only enhances vitality, but also increases energy to deal with stress. Research shows that exercise can significantly reduce anxiety symptoms.

In fact, exercise does not have to be very formal. Some movements can be performed anytime and anywhere. For example, sitting on a chair can stretch your arms and legs, or taking a deep breath, inhale for 5 seconds, exhale for 5 seconds, and cycle.

excuse 9: dysmenorrhea

There is currently no exercise that can completely cure dysmenorrhea, but some exercises can help. Research results have shown that aerobic exercise for at least 20 minutes three times a week can relieve dysmenorrhea symptoms. If you could only lie in bed holding a hot water bottle during menstrual cramps in the past, you might as well try yoga relaxation this time. Sit on your heels, lean forward, extend your arms towards the front of your body, rest your head on the pillow or floor, breathe steadily, and hold the position for 1 minute.

Excussion 10: Hangover, very uncomfortable

First, fill the glass with water and drink a full cup. Alcohol can easily lead to dehydration, so the lost water in the body must be properly replenished after drinking alcohol. Then, supplement high-fiber foods such as slices of bread, peanut butter, and milk. The fiber in the food can provide the energy needed for exercise.

Still find it difficult to move? Then slow down the pace a little more, take a few steps slowly, and do some slow stretching movements. Mild and moderate exercise will have a good relief effect on post-hangover discomfort.

Excussion 11: Always hungry before exercising

Find some temporary fast food with a small amount of protein and carbohydrates to provide energy quickly and avoid panic. Better options: 220 grams of fruit, 1 cup of soy milk or low-fat yogurt, 1 apple and a little peanut butter, half a whole-wheat sandwich, or yogurt with nuts.

Avoid eating high-fiber foods such as beans, dried fruits, etc., which can easily cause cramps and nausea during exercise. Don't exercise immediately after eating, leaving a buffer of 30 to 60 minutes for the food to be digested. In order to avoid hunger before exercise, you can develop a good habit of eating less and more meals.

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