Exercising with friends or even strangers will always be better than doing it away from everyone. Someone can spot for you while you lift weights in the gym, after all. When you feel tired, you may get inspiration from others who work hard to achieve their fitness goals. Most of all, you cannot procrastinate when there is an instructor who reminds you of your sessions early.
The reality, nevertheless, is that you may only realize its benefits months after working out with other people. For instance, when it is your first time at a gym or in a Pilates studio, being around many new faces may make you nervous. You become self-conscious; you cannot do the repetitions correctly. Your eyes often roam around the room too, wary of the glances that others might throw at you.
Chances are, you are developing social anxiety at this point. “Social anxiety is a perception that there is something embarrassing and deficient about us, and, unless we work hard to conceal or hide it, it will be revealed and we will be judged or rejected for it,” said clinical psychologist Ellen Hendriksen, PhD.
“These fears can be triggered by real or perceived criticism by others and can impact a person at school, work, a social gathering, crowded place like restaurants, bars or sporting event, and even places like doctor’s offices or stores,” added Jesse Matthews, PsyD.
If you wish to overcome it so that you can work out in peace, check out these tips:
1. Be Realistic
From the get-go, you need to remind yourself that the individuals you see at the fitness center are not there to gossip or size people up. They want to tone their body or strengthen their muscles like you. Your appearance won’t matter to most of them; that’s why you have to stop worrying about their perception.
“Once you’re aware of your thoughts, guide yourself toward confidence-building statements.These statements will help you focus on your skills and abilities rather than others’ opinions,” wrote Michael Gervais, PhD.
2. Avoid Peak Hours
To deal with social anxiety properly, you cannot immerse yourself in a sea of people and hope for the best. That can merely cause you to panic, which is the opposite of what you are trying to achieve. What you can do instead is ask the gym personnel when the least number of members visit, and then go at that period. Then, you may slowly but surely get accustomed to your surroundings.
3. Learn About Equipment Beforehand
Some gym-goers feel anxious to work out with other folks around because they might look like a total newbie for not knowing how one machine operates. Assuming that’s what burdens you as well, you can dodge the problem by doing a quick search on the internet about the equipment you might see there. This way, although you have never used it, you are aware of how something works theoretically.
4. Find Other Outdoor Exercises
Is staying in an enclosed room with 15 sweaty adults or so making you claustrophobic? You cannot ask them to come out, for sure, especially since you paid the same amount for the membership. A better solution is to pick up a different exercise that allows you to stay in the open. E.g., running, jogging, walking, et cetera.
5. Bring A Friend
Finally, in case you genuinely are not ready to go to a yoga studio or barre class and be around strangers, you can always invite a friend to work out with you. Not only can it become your new bonding place, but he or she can also assure you that everything’s alright.
You are already doing the right thing for yourself by reading an article on how to overcome your social anxiety that often comes out when you exercise. It is clear to you that culling the disorder is a must if you want to become fit. Now, you merely have to follow the tips above to ensure that you won’t have a nervous breakdown whenever you set foot at the gym or any fitness center.
Exercise is probably the most powerful single habit that anyone can develop to live a healthier life. It can improve sleep patterns, strengthen the immune system, and increase physical performance.
It has been promoted time and time again on how exercise can develop one’s physical well-being, but what could be done with one’s mental health? The good news is there is now a shift on the idea about the benefit of working out from just weight-related concerns but also towards psychological health improvements.
To many, exercise is about toning their muscles and keeping their bodies fit. However, these physical programs and workouts are more than just about unloading those extra pounds. Various studies have shown that exercising can help overcome depression; although more critical forms of depression might need the help of a psychiatrist.
“Classically, the depressed person engages in behaviors that they aren’t proud of: skipping important school or work functions, losing patience with loved ones, staying in bed instead of exercising or engaging in enriching activities, drinking too much. Common sense dictates that in order to turn the downward spiral of depression into a slow but steady upward spiral, these behaviors need to change,” wrote Erin Mendoza, PsyD.
If you are spending countless hours in the gym working out and still not getting the desired result then this is what you need to read today. It is likely that the way you work out is limiting your full potential. No matter how hard you train no one cares until you show some results. Read this related post.
It is not important that you work out every day for long consecutive hours; you can get the most out of a 30-minute workout as well.
You can achieve an effective workout doing the right things in the right order. Just make sure that you don’t jump right into it. Start low and slow. Your body takes time to adjust to the new patterns. If you are an amateur then don’t start with this routine immediately. It is suitable for those who have been working out for quite some time now but haven’t seen great results.
If you are someone who is tired of the long workouts and want to achieve their goals faster, then keep on reading. This is how you can get the most out of your workout routine:
- Track your workouts and limit them
Working out for the entire day isn’t smart. Make sure that you are tracking your workouts and limiting them to 30 to 40 minutes per day. Some people believe that they need to increase their workout time in order to see results faster. However, after a limited time, the exercises won’t be of much help to your body. Doing shorter workouts with more intensity is always better than spending hours in the gym.
- High-Intensity Workouts
If you are just starting with your fitness regime then it is best that you start slow. You need to build your stamina from the ground up. You should never jump right into intense workout sessions. Once you have your bases covered then go for the intense workouts as mentioned above. Shorter intense workouts are always better.
- Protein Intake
You need your proteins for muscle construction. It doesn’t matter if you are doing strength exercises or hardcore cardio, your muscles need proteins to rebuild. Now, this doesn’t mean that you start loading yourself up with proteins. Take the amount that is required for your body. We would suggest taking shakes with soy or whey.
We cannot emphasize enough the importance of keeping yourself hydrated. Make drinking liquids and water throughout the day a routine. Avoid drinking water right before exercising as the body takes a few hours to absorb it.
While a low-carb diet has been the hype if you are exercising, you need to keep those carbs in your diet plan. You need the energy to work out and the body gets the energy from carbs.
- Pre and Post Workout Rituals
Incorporate a protein shake to your exercise regime. Make sure you gulp it down before and after your workout. The carb/protein intake before the workout provides your muscles with building blocks during the exercise whereas after the workout it helps in muscle growth. Finish off your routine with a small meal after 1 hour of the workout.
- What Do You Enjoy?
Pick out an exercise, cardiovascular preferably, that you enjoy and start doing it. There is no fun doing an exercise that seems boring to you. You need to enjoy your regime, and if you’re struggling to figure out what you enjoy, speaking to a therapist could be the missing piece.
- Mix and Match
Never stick to just one routine for a long time because if you continue to do the same routine your body eventually adjusts to the stress levels. The workouts stop being effective and you stop seeing the results.
These are the 8 tips that you can use to get the most out of your fitness routine.