6 life hacks for those who really want, but are lazy to play sports

Globally, more than 1.4 billion adults are at risk of illness due to insufficient physical activity. In Russia, less than half of the citizens are systematically engaged in physical education and sports - 45.4%. Most of us continue to postpone exercise even though we find it useful. Services come to the rescue, thanks to which it becomes easier and more interesting to train - for example, fitness marketplaces. Such as from MTS. We will tell you how to motivate yourself to go in for sports.

1. Don't get attached to one gym

Standard membership only allows you to go to a specific gym. But getting to it is not always convenient. For example, a gym can be located near the office and it is comfortable to visit it on weekdays. And if there is a desire to train on the weekend, you have to go through half the city.

A fitness marketplace comes to the rescue, which allows you to train in different fitness clubs and gyms without buying a permanent membership. You can choose from different workouts, combine them according to your goals and budget, and not adjust to the schedule of a particular institution. For example, if you are short on time, you can go to a gym near your home. And the next day - go to the wellness club outside the city, where, in addition to simulators, there is a relaxation zone and a SPA.

The fitness marketplace allows you to schedule your workouts taking into account life's circumstances. For example, if you have a rush at work, it is not necessary to freeze the subscription, you can simply schedule a workout for a different time.

Application users can train in more than 190 fitness clubs, crossfit gyms, yoga and Pilates studios in Moscow and the Moscow region. They also have access to fitness clubs of the Alex Fitness chain in St. Petersburg, Rostov-on-Don, Perm, Voronezh - only in 20 cities of Russia. The number of partner halls is constantly growing. This means that you can keep training, even if you are traveling across the country.

Payment is made for a single visit or minutes spent in the hall. To use it, you need to choose a fitness room and scan the QR-code at the reception. After training, the QR code must be scanned again. Per-minute payment - from 3 rubles, group trainings - from 400 rubles per lesson.

2. Learn to enjoy sports

A Victorian treadmill as a torture tool. And today, some people perceive sports as a way to punish themselves, for example, for eating a cake. With this approach, it is difficult to train for a long time - usually people tend to avoid things that are unpleasant to them. Therefore, it is important to learn how to enjoy the process.

This can be achieved in different ways. Try training with a friend. He will cheer you up in training and will not let you stray from them when you are lazy. GOGYM allows you to work out together with a friend or partner. Some people are inspired by group activities: having like-minded people supports motivation and healthy competition. And if you prefer private lessons, you can find a coach who will inspire you to sport achievements.

Music can create the mood in training. It not only relieves boredom, but also increases the duration of exercise and helps to move rhythmically. If you are too lazy to practice, include energetic songs - they make it easier to endure The Psychophysiological Effects of Different Tempo Music on Endurance Versus High ‑ Intensity Performances / Frontiers Media challenging workouts. You can find suitable music at. You can include an already existing selection for sports or create your own playlist.

3. Don't think about others

For beginners, it seems that everyone in the gym will pay attention to them. To overcome embarrassment, you can take a personal instructor for the first lessons, who will draw up a training program and tell you how different simulators work. Correctly selected sports uniform will help to raise morale. Equipment is important not only for beauty - it provides comfort when moving, helps maintain thermal balance and protects against injury.

Sportswear, accessories and sports equipment can be found from partners in the service. The service allows you to make usual purchases in stores and accumulate cashback. The accumulated cashback can be used to pay for MTS services (renew your subscription in KION, buy tickets to your favorite events in Ticketland and MTS live) or buy goods in MTS with a discount of up to 100%.

4. Celebrate your athletic performance (even very modest ones)

If you have not been involved in sports for a long time, start small - even if it will be half an hour of physical activity a day. Regular short workouts during the week or one long workout on the weekend provide the same health benefits of Association of “Weekend Warrior” and Other Leisure Time Physical Activity Patterns With Risks for All-Cause, Cardiovascular Disease, and Cancer Mortality / Jama Network. The main thing is that the required weekly minimum is observed - 150 minutes of moderate or 75 minutes of intense physical activity. But if it can be difficult to allocate 2, 5 hours for sports, then you can train for 20-30 minutes a day even with a tight schedule.

Celebrate your accomplishments to get extra motivation to practice regularly. Fitness trackers and smartwatches can help you track your progress. With their help, you can count the steps taken, calories burned, monitor your heart rate and blood pressure.

You can find suitable gadgets at. More than 200 models of smart watches and more than 50 models of fitness trackers from well-known manufacturers are available to users. For example, you can purchase the new Apple Watch Series 6, which has apps to measure your ECG and blood oxygen levels. And owners of an Android smartphone can pay attention to the Samsung Galaxy Watch 3 or Huawei Watch GT2 Pro.

You can buy bathroom scales to keep track of your weight. There are models that can measure body mass index, the proportion of adipose, muscle and bone tissues and the volume of fluid in the body.

And to make cardio workout more interesting, a smart jump rope will help. Its handles have built-in sensors that count the number and intensity of jumps and transmit the data to an application on a smartphone. Some ropes have built-in LEDs in the cord, which, when rotated, create a screen effect, and you can see the number of jumps made in front of your eyes during your workout.

5. Try different types of workouts

If you go to the gym every day and do the same exercises, they will likely get bored quickly. Try to combine different types of workouts - changing the load will add positive emotions and allow the body to develop harmoniously. By changing the nature and intensity of your physical activity, you will allow overworked muscles to rest and recover.

The app allows you to choose between different types of workouts. For example, on Monday you can go to a Pilates class, try CrossFit on Wednesday, and drop by a dance studio on Friday.

6. Thank yourself for exercising

Post-workout rewards will cheer you up and motivate you to continue working out. Buy yourself something special when you reach certain goals - for example, if you haven't skipped a workout for a month. It is better to choose things that will give additional motivation to go in for sports. For example, give yourself wireless headphones, which are convenient for training, collapsible dumbbells or new sneakers.

After the lesson, you can go to the relaxation zone and SPA. This is useful. A sauna, for example, can accelerate the Prophylactic Effects of Sauna on Delayed-Onset Muscle Soreness of the Wrist Extensors / National Center for Biotechnology Information muscle recovery by improving circulation. Users have access to all the opportunities that open to holders of regular subscriptions. They can also go to the relaxation zone and SPA fitness club, where they came to train.

You can also get 1000 points for the first training sessions. To be credited at registration, you need to enter the LIFEHACKER promo code. Points can be used to pay for training, 1 point = 1 ruble.