"Humans do not readily accept unpleasant things," explains Oliver Atoll, Professor of Sport Psychology at the Martin Luther University Battenberg. Because of course, you prefer to move in good weather. With these tips, you can also catch up in the winter - and do healthy sports:
Set goals and talk about it
A good way is to set goals. These can be athletic ones like "In the spring I participate in a marathon" or even personal ones like "I want to lose three kilos over the winter". The more concrete the goals, the better. Anyone who talks about it with friends and family is committed to living up to their own expectations. "The goal should be so strong in the focus that the weather does not matter," explains Atoll. It can also help to visualize your goals, for example on small notes.
Create routines
Another trick to motivation is routines. This can be a fixed calendar appointment for the gym or a running group to meet for sports. "Working out together is better in the winter: you are not alone, and it does not matter if it is floor-deep," says personal trainer Lars Humanness from Dortmund.
Inner and outer motivation
Even small goodies can help to rise from the cozy couch. For example, a sauna after running. In this case, one speaks of extrinsic motivation. It is better, however, if one sees the activity itself as a reward. "The intrinsic motivation is the strongest we know," says Atoll. The problem: There are no recipes. Only those who have fun and recognize a sense in the movement is really motivated from the inside out.
Look at the benefits
Sport not only keeps you fit and your body healthy - it also lifts the mood. This is particularly important in the dark season, when some are depressed and listless, says extreme athlete Peter Bathrobe. Regular exercise also strengthens the immune system in the cold season. And the cool air makes the head free in case of doubt.
Do not exaggerate
Anyone who is full of energy in the winter should still not be reckless. Because of the temperature differences inside and outside, the risk of cold is increased.
Tighten properly
If you want to do sports outdoors in winter, you need the right equipment. "Windbreakers are practical, plus functional clothing and a neck warmer that can be pulled over the chin and nose," recommends personal trainer Lars Humanness. On the shoes, small spikes can prevent slipping. And to be recognizable in the dark, in the opinion of the expert, a headlamp and bright, reflective clothing are recommended. Incidentally, if you acquire good equipment, you can directly commit yourself to use it.
In the dark, it is best to wear reflective tapes or a reflective vest.
Choose the right workout
"Loose running training is useful," says personal trainer Humanness. The units should be slower than in the summer. Interval training is rather inappropriate, says Peter Bathrobe. Even exercises with your own body weight are possible. "An important factor is that you do not need a lot of material," says Humanness. Because then you overcome yourself more easily.
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