Low temperatures can cause you to lose your spirits and regularity in your training routine . Cold and cloudy days, as well as nights, make us want to be indoors.
Winter brings low levels of vitamin D and serotonin, while melatonin (sleep inducer) increases, so doing any type of exercise can become difficult. However, this does not mean you should stop doing your exercise routine: with certain recommendations you will be able to find the motivation and energy necessary for your training routine.
How to motivate yourself to exercise in cold weather and at night
1. Set your thermostat on a timer
If you set your thermostat to increase the temperature an hour before waking up, you will wake up ready to exercise, as high temperatures promote wakefulness and it will be easier for you to get up to perform your training routine.
2. Try new activities to keep your focus
It is the ideal time to change the exercises and sports that you normally do and try something new. It is also advisable to change your exercise routine at least every six weeks to avoid boredom.
3. Use a light-emitting alarm clock and get up ready to train
During this time of year it can be difficult to train first thing in the day since when you wake up everything is dark, but if you use a light-emitting alarm clock (it emits a light that promotes wakefulness, 30 minutes before ringing) you will get up immediately and ready to exercise.
4. Do not eat more or less carbohydrates than recommended
As previously stated, winter brings with it low serotonin levels and this gets between people and their training habits. Consuming whole carbohydrates such as oatmeal, sweet potatoes, rice, and fruits will help you increase your serotonin levels, while if you do not consume enough carbohydrates, you can have depressive symptoms, such as fatigue.
5. Enter a competition
By signing up for a competitive event during this time of year, you will stay motivated to exercise .
Sign up for an event for which you feel qualified, always confident in your abilities and working hard to achieve your goals.
6. Go to warm group classes
The high temperature classes serve as a break from the cold outside. You can try classes like hot yoga, TRX, or barre classes.
7. Take a picture and put it in a place where you will always see it
If you remember how much fun it is to exercise, you will be motivated to do it again so taking a picture is something you should try and put it in a place where you will always see it, be it the refrigerator or another place that you think is convenient.
8. Watch your favorite series
Although it sounds strange, according to different studies doing this helps you increase your willpower to train . It is also believed that fictional characters can serve as substitute training partners for you.
9. Think about the reason you train
By really knowing what the reason (s) you are exercising is , you will have the motivation you need to stick with it. Make a list of these reasons, keep it handy and read it when you feel like you can’t take it anymore, this will help you.
Conclution
Exercising and staying healthy is something you should do no matter what time of year or if it is at night. If you put these recommendations into practice, you will stay motivated even in winter and training will become fun and exhilarating.
References
- How to Stay Motivated to Work Out When It’s Cold, Dark and Miserable. For Livestrong [Revised December 2017]
