How to make our workout more enjoyable – part 1.
For those who believe (contrary to all scientific evidence) that people act rationally, exercises are a real mystery.
Almost every person understands the benefits of regular workouts. At the same time, accelerometer studies show that just over 3% of adults are as physically active as general recommendations.
Why do people do not do sports if they know it is good for them?
It is assumed that if you are in a bad sports form, then at the beginning the training will be unpleasant – a fact that we should ignore because of all the expected benefits of sport. In theory, it sounds great, but in practice, we do not make any decisions. If something makes us feel bad, we start to avoid it.
Well, how can we make exercises more enjoyable?
In general, if you go out at a relatively fast running and keep the same speed, the more you run, the more effort you need to put on overtime.
So gradually, the feeling of how enjoyable the run is beginning to fall. This is especially true for a person who has a relatively sedentary lifestyle who is just starting to train because every physical effort for him is heavy and nothing seems easy.
Yes, many runners with some experience behind their back take the most serious physical effort for the most satisfying.
From fast to slow
Well, what is going to happen when, instead of running on one temp or accelerating tempo, you do not start fast and not slow down the speed gradually?
It was this idea in a survey – they submitted 45 untrained volunteers to a 15-minute workout on a bicycle-wheel, splitting them into two groups.
One started from 0 watts (an indicator of energy used and its transformation into force) and reached the force corresponding to 120% of their anaerobic threshold.
The others were just the opposite – they started at 120% and gradually reached 0.
As can be expected, the pleasure of the training (the participants determined it every three minutes) gradually dropped in the first group and increased with the second.
Otherwise, everyone, regardless of the type of workout, enjoyed the same pleasure.
The volunteers, however, remembered their workouts in a very different way, whether we talk about 15 minutes after the end, 24 hours later or after a week. The group of decreasing intensity remembered the workout as much more enjoyable.
Besides, they were much safer than they would not feel uncomfortable if they repeated it.
The debate about whether to get into training with moderate or high intensity continues. Intensive workloads are effective even if they are short, but are more uncomfortable for beginners and can discourage a person from sticking to their program.
However, the intensive training, with the first five minutes heavy (over 77% of the maximum pulse) and the next eight being moderate (over 64% of the maximum pulse) seems to be a satisfactory combination.
The “psychological trick” in question can be seen as an added benefit of the thaw.
There seems to be another reason not to miss the easy jogging after a hard workout.
End of part 1.