המחשבות הן האמונות שלנו. נסיון העבר הוא זה המספק לנו נקודות התייחסות על מנת ליצור מוטיבציה. ייתכן כי לא הצלחתם בעבר להתמיד בספורט לאורך זמן, ובהתבסס על כך פיתחתם אמונה כי אינכם מוכשרים ולא יכולים להתמיד. אז למה אנשים לא מצליחים להתמיד בספורט? ואיך כן? קבלו 5 כללי ברזל להעלאת המוטיבציה להצלחה באימונים.
מאת: שי אלנקרי
הסיבה המרכזית למה אנשים לא מצליחים להתמיד בספורט
אני אתן לכם דוגמא מאוד פופולארית שנתקלתי בה אינספור פעמים בחדרי הכושר: מכירים את 'המתאמן' שרץ על ההליכון בחדר הכושר למשך 10 דקות אבל נותן את כל כולו? למעשה הוא רץ ללא חימום היישר לספרינט מהשנייה הראשונה…מסיים עם הלשון בחוץ, סובל, לא נהנה לרגע ולבסוף גם מתלונן על כך שהוא שונא ספורט ושונא לרוץ…חוויה כזו מקשרת את הריצה בפרט ואת הספורט בכלל עם כאב / סבל / ייסורים. מתאמן זה לא יצליח להתמיד לאורך זמן, וברגע שאותו אדם יפרוש מפעילות, סביר להניח כאשר בכל פעם שרק יחשוב על חזרה לפעילות, הדבר הראשון שיקפוץ לו לראש זה הסבל והייסורים שהיו לו בעבר. הדבר קורה גם בדיאטות כאסח, אימונים סיזיפיים וקשים ועוד…במקום זאת, כדאי לנסות קודם כל לחבר את חווית האימון עם עונג.
תקשרו את האימון עם 'כיף' צילום: CC BY Sascha Wenninger
5 טיפים להעלאת המוטיבציה
1. התאמנו במקום שגורם לכם הרגשה טובה
נראות המקום, הלוקיישן בו הוא נמצא, הריח, האווירה הכללית, הצוות, התאורה ואפילו לצבעים יש השפעה אדירה ומשמעותית על חווית המתאמנים שלכם. בחרו את המקום על פי התחושות האישיות. אל תצטרפו למסגרת קבוצתית כזו או אחרת רק על פי סמך המלצות, נסו לפעול על פי תחושת הבטן האישית שתגיד לכם האם זהו המקום אליו תשמחו להגיע.
צילום: CC BY Hotel Der Oeschberghof – Golf – Spa – Tagung
2. סיימו את האימון והתפנקו על קפה טוב או ארוחה קלה
נסו לקשר את האימונים עם כמה שיותר חוויות טובות. קפה טוב בסיום האימון, ארוחת בוקר, מיץ גזר או אפילו 10 דקות ישיבה מול הים יכולים לעשות את העבודה. מחקר שנערך באוניברסיטת ניו המפשייר בשנת 2014 העלה כי נחקרים אשר נתבקשו לחשוב מחשבות חיוביות בנוגע לאימון העלו את הרצון ללכת לאימונים כבר בשבוע שלאחר מכן. הרצון שלהם היה גבוה יותר מכל מאלו שנתבקשו דווקא לקשר את האימון עם חוויות לא נעימות (מחשבות שליליות – קושי/עייפות/סבל וכו') או אלו שלא נתבקשו לחשוב כלל. חשבו תמיד איך לקשר את האימון עם עונג, לא עם כאב…
3. צאו לריצה / הליכה במקומות קסומים
החלטתם על פעילות בחיק הטבע? נהדר! צאו לריצה / הליכה במקומות יפים. עזבו אתכם ממקומות אורבניים משעממים. נסו לעשות זאת על חוף הים או בטבע הירוק. הים והטבע עושים נהדר לנפש, וכמובן מקשרים את חווית האימון עם עונג וכיף. מחקר שבוצע בעיתון המדעי Environmental Science & Technology הוכיח כי לפעילות הגופנית בחיק הטבע ישנה השפעה מנטאלית רבה בכך שהיא מובילה להתרוממות הנפש ומצב הרוח. תוכלו לקרוא על זה כאן
CC BY lululemon athletica
4. מוזיקה תגרום לכם לרצות להתאמן יותר
אינספור מחקרים נעשו בנושא והוכיחו פעם אחר פעם כי למוזיקה שתשמעו במהלך האימון ישנה השפעה משמעותית על הביצועים וכמובן על ההתמדה באימונים. במחקר שנערך בעבר גילו גם כי מוזיקה מגרה אזורים של שליטה מוטורית במוח, ומסוגלת לגרום לדחף בלתי נשלט להניע את הגוף, ועשויה לגרום לכם להאריך את האימון ב-19 דקות! תוכלו לקרוא על זה כמובן כאן
צילום: CC BY flyzipper
5. אימון ב'יחד' ייצור מחויבות גדולה יותר לאימונים
לא משנה אם תבחרו בחבר/ה ללכת אתכם לאימון או בן משפחה, כל המחקרים מצביעים על כך שתמיכה סביבתית היא אחד הגורמים החשובים בדרך להשגת המטרות האישיות הקשורות לאימונים. האימון 'ביחד' יוצר מחויבות הדדית שמובילה להתמדה. אל תנסו תמיד לעשות הכל בעצמכם, ללמוד מסרטונים ביוטיוב ולסכם את שבוע האימונים שלכם בצעידת טיול חד שבועית. זה לא מספיק. ידוע כי מסגרת תומכת ומדרבנת היא זו שתגרום לכם ליהנות הרבה יותר מהאימונים וכתוצאה מכך גם להתמיד בהם לאורך זמן. מי לא מכיר את האמרה המפורסמת של "אמור לי מי חברייך ואומר לך מי אתה"? האם הדבר תקף גם כאשר הדבר מגיע להצלחה בתחום הספורטיבי? לחיים האישיים? ג'ים רוהן אמר בעבר כי הסביבה שלנו היא המפתח להצלחה ולסיפוק בחיינו. הסביבה שלנו היא זו שתקבע את התוצאות שלנו. אם תרצו לקרוא עוד כיצד סביבה חיובית ומקדמת יכולה להוביל אתכם להצלחה – תוכלו לקרוא על זה כאן
צילום: CC BY lululemon athletica
הצטרפו למסגרת תומכת (חדר כושר / סטודיו / אימון אישי / קבוצת ריצה) בכדי שתוכלו ליהנות מכל היתרונות שיש לסביבה להציע, להתאמן יותר ולהשיג את התוצאות אליהם אתם מכוונים. ממחקר שנעשה לאחרונה ע"י אוניברסיטת אינדיאנה בארה"ב ( U.S.A,Indiana University), עולה כי אימון בזוגות מסייע ביצירת התמדה והטמעה של הפעילות הגופנית לאורך זמן בחיינו, בניגוד לאימון שמבצעים לבד. על זה תוכלו לקרוא עוד כאן
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