Do: always exercise at the same time

You have many wild theories about what time you should exercise whether it should be 45 minutes or over an hour and whether hanging out with weights more than three times a week doesn't make a difference., New research shows that it doesn't matter much, but if you do it, you should always do it at the same time if you want to see results.

I was gasping under the punching bag when I saw the inside of a gym for the first time in years (yes, it had slipped my mind for a while). But I had to and would and wanted to get fit again, both physically and mentally. I succeeded. Not by itself, of course, because there were days when I was yelling at myself in the mirror when the alarm went off at half past six and I sat down on my office chair moaning from the muscle pain (these were my 10 phases). What was my secret? Just always go. Now I could try to convince you of that, but it feels just a bit nicer when you are supported by solid scientific research. And yes, we have that.

A study from Brown Alpert Medical School shows that if you want to see results from exercising, such as losing a few kilos or developing a six-pack, you should always exercise at the same time. It's very simple: if you run five kilometers every day at eight in the morning, that becomes your rhythm. The more often you do this, the easier it is to maintain. This is how we know that developing a habit takes about 21 days. The first three weeks are a matter of character.

The research also shows that people who constantly go at a different time tend to try to shave off a few minutes or quarters and in the end achieve less result. The discipline you develop by doing something at the same time is lacking, and that's why it doesn't work or works less than you would like.

Dragging yourself to the gym before or after work or running through that park is therefore very effective. Simply put, it's that healthy habit you need to develop.

Source: Welingelichte Kringen