{"id":8315,"date":"2021-05-01T13:32:49","date_gmt":"2021-05-01T10:32:49","guid":{"rendered":"https:\/\/dietsabc.com\/?p=8315"},"modified":"2023-09-08T00:59:16","modified_gmt":"2023-09-07T21:59:16","slug":"about-motivation","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/sport\/about-motivation\/","title":{"rendered":"About motivation"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"8315\" class=\"elementor elementor-8315\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-62736eb3 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"62736eb3\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-6c4a5887\" data-id=\"6c4a5887\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4334f1cd animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"4334f1cd\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">About motivation<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-50db776 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"50db776\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>May 1, 2021<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-10dbc5bd elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"10dbc5bd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tMovement is life! Physical activity is a prerequisite for the normal functioning and functioning of the human body. Lack of movement in humans is as dangerous as a lack of vitamins, minerals and oxygen in the body.\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2bce928c\" data-id=\"2bce928c\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-30ca0e98 elementor-widget elementor-widget-spacer\" data-id=\"30ca0e98\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-739787d2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"739787d2\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-10767baf\" data-id=\"10767baf\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c30afff elementor-widget elementor-widget-text-editor\" data-id=\"c30afff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>&quot;If you want to be beautiful - run, if you want to be healthy - run, if you want to be strong - run,&quot; said the ancient Greeks.<\/p><p>Hundreds of studies have shown the benefits of an active lifestyle. Physical activity reduces the risk of cardiovascular disease, including coronary heart disease and myocardial infarction, at any age. An active lifestyle is an effective prevention of hypertension. And for those who already have high blood pressure, it sometimes helps to reduce it even better than the medication prescribed by your doctor.<\/p><p>Of course, it is difficult to find motivation today, when everything is already &quot;turned&quot; and sports clubs are closed. During this time, a lot of people have lost motivation, and it is very difficult to &quot;collect&quot; themselves, take them &quot;behind a pile&quot; and pull them out for a walk. The number on the scales grows, the clothes press and do not fit, but looking in the mirror, you want to turn away. Theoretically, you understand that something MUST be done to change a situation in order to change yourself.<\/p><p>For 14 years, I have been &quot;sitting on a diet&quot; every spring preparing for a fitness competition and I know what it means if I don&#039;t want to. If you don&#039;t want anything. But I know just as well that no one but you will do it for you. And <strong>it needs TEV<\/strong>, not to anyone else. And if you don&#039;t do it NOW AND NOW, believe me, it will be even harder later.<\/p><p>But remember how motivation works. No, not as usual - when an athlete runs, the coach runs along and shouts: go, go\u2026 yes, YOU variii !!!<\/p><p>Normal motivation works like this - you get up, get up, go and start doing and seeing. See what? You see the RESULT and it is this result that motivates you to move on and develop further. Respectively: Action - Result - Motivation.<\/p><p>But, not the other way around: well, coaches, professionals, friends - well, motivate me and maybe I&#039;ll get it off, lift my ass off the couch to move towards MY goal.<\/p><pre>\u00a0<\/pre><h2>What allows me to be in line, to be motivated?<\/h2><p>There is a saying of the Buddha, \u201cWant to go fast - go alone. You want to go far - go with someone \u201d. Find a like-minded person or better yet - like-minded people, apply for a hike, during which, in a great company, you will be able to enjoy not only the nature of our beautiful Latvia, but also \u201cstart\u201d your metabolism. If you don&#039;t need company, find your favorite music, podcasts - put on your headphones and go live.<\/p><pre>\u00a0<\/pre><h2>How much physical activity is needed?<\/h2><p>It must be remembered that everything is needed in moderation. Both in terms of food and physical activity.<br \/>Too long, strenuous physical activity is harmful to health and shortens a person&#039;s life, although we feel that the more I train, the healthier I am. <br \/>It would be necessary to spend 500-3500Kcal per week to maintain health through physical activity.<\/p><p>As a result of many studies, the optimal figures have been determined, for example, the intensity for running - up to 8km \/ h - counts light physical activity, from 8-11 km \/ h - medium physical activity \/ over 11km \/ h - high physical activity. For comparison - walking in a smooth step, a person travels about 6km per hour.<\/p><p>The most optimal, <strong>health<\/strong> <strong>encouraging<\/strong> (non-fat burning) load should be - workouts 2-3x a week. Any sport.<br \/>Total minute time per week - 60-150min \/ week (dividing this duration into 2-3 workouts)<br \/>If it is running, then the running intensity should be 8km \/ h - to have any effect on health. The maximum physical running load during which a person will not harm himself is no more than 56 km per week. <br \/>Another important indicator of maintaining health is heart rate during exercise. The heart rate that should not be exceeded during exercise is: 180 - age = optimal heart rate. This limit should not be exceeded. For an untrained person, or after the illness still need to remove the &quot;-5&quot;, but for a well-trained person, it can be 5 higher.<\/p><pre>\u00a0<\/pre><h2>How to find time for physical activity?<\/h2><p>Many are talking about and complaining about this. Just like cooking a healthy meal. But first you need to understand that it is not a waste of time, but an investment in your health for many years to come. And what will help if you have a great job but no health - then there will be no joy in the job.<\/p><p>Think about it - do you live to work or do you work to live?<br \/>But you can always find time for everything, if you really want it:<\/p><ul><li>Plan at least 15 minutes of exercise at home before breakfast - it will stimulate your metabolism.<\/li><li>If possible, go everywhere on foot, not by car or public transport, do not use the elevator.<\/li><li>On weekends, take a long 1-2 hour walk or bike ride with your family and pets at least twice a day.<\/li><li>Take part in the 10,000-step challenge (commit to walking at least 10,000 steps every day). It fits perfectly. Especially for those who think about their health, their weight, or want to lose extra kg, because the metabolism is moving and many studies have confirmed that this number of steps, which is about 7-8 kilometers, is the healthiest. Just like the two liters of water you should drink during the day, 10,000 steps is considered the minimum amount you should walk during the day. However, the number of steps for each of us may vary slightly depending on physical fitness. It should start gradually: with 3-4 thousand steps a day, slowly increasing the distance, up to 10 thousand or even more steps become the norm. If you want to lose weight, but are lazy to exercise, then walking is a great way to burn calories and burn fat.<\/li><\/ul><p>For information - a 1h walk in a fast step (6km \/ h) consumes about 300Kcal. To lose 1kg of fat you need to burn 9,000 calories (At a weight-maintaining calorie intake. If you take in more calories - your weight will decrease more slowly, but if you take in more Kcal than you consume - the weight will also increase).<\/p><h6>\u00a0<\/h6><h2>How to make the move exciting?<\/h2><p>It is good for the whole family to be involved in physical activity. All you have to do is find something that will suit and please everyone. A great way to move your family members is the same counting of steps - as a competition between family members, with the most active promising a prize at the end. Counting steps is very simple - virtually all phones now have this feature, or if you want accurate tracking, use fitness watches. <br \/>I like various sports activities and I think everyone can find one that suits them. Starting with walks and hikes, orienteering, We can get on bikes and go on shorter or longer rides. With roller skates. Or come to enjoy water sports when summer comes - swimming, surfing, boating, paddling\u2026. Obstacle tracks have become so popular. I like that they are designed and adaptable to everyone&#039;s physical fitness. Even for me, who considers herself a strong woman - all is not yet defeated. 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href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-maintain-weight-and-slimness\/\" target=\"&quot;_blank&quot;\">\n\t\t\t\tHow to maintain weight and slimness\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Many of us have lost weight, lost some pounds, and then how to maintain weight and slimness? <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-maintain-weight-and-slimness\/\" aria-label=\"Read more about K\u0101 saglab\u0101t svaru un slaidumu\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-16262 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-dazadi tag-veseligs-dzivesveids tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-is-a-healthy-lifestyle\/\" tabindex=\"-1\" target=\"&quot;_blank&quot;\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/03\/Veseligs-dzivesveids-256x300.jpg\" class=\"attachment-medium size-medium wp-image-16263\" alt=\"Healthy lifestyle\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/03\/Veseligs-dzivesveids-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/03\/Veseligs-dzivesveids-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/03\/Veseligs-dzivesveids.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-is-a-healthy-lifestyle\/\" target=\"&quot;_blank&quot;\">\n\t\t\t\tWhat is a healthy lifestyle\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>It is clear to everyone that a healthy lifestyle is better than an unhealthy one, but what exactly is a healthy lifestyle?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-is-a-healthy-lifestyle\/\" aria-label=\"Read more about Kas ir vesel\u012bgs dz\u012bvesveids\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-31354 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana category-dietas tag-svara-samazinasana tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/a-complete-guide-to-weight-loss\/\" tabindex=\"-1\" target=\"&quot;_blank&quot;\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/06\/Pilnigs-svara-samazinasanas-celvedis-jeb-viss-kas-ir-jazina-par-tievrsanu-256x300.jpg\" class=\"attachment-medium size-medium wp-image-31355\" alt=\"A Complete Guide to Weight Loss, or Everything You Need to Know About Losing Weight\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/06\/Pilnigs-svara-samazinasanas-celvedis-jeb-viss-kas-ir-jazina-par-tievrsanu-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/06\/Pilnigs-svara-samazinasanas-celvedis-jeb-viss-kas-ir-jazina-par-tievrsanu-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/06\/Pilnigs-svara-samazinasanas-celvedis-jeb-viss-kas-ir-jazina-par-tievrsanu.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/a-complete-guide-to-weight-loss\/\" target=\"&quot;_blank&quot;\">\n\t\t\t\tA Complete Guide to Weight Loss, or Everything You Need to Know About Losing Weight\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>60+ frequently asked questions about weight loss and answers to them.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/a-complete-guide-to-weight-loss\/\" aria-label=\"Read more about Piln\u012bgs svara samazin\u0101\u0161anas ce\u013cvedis jeb viss, kas ir j\u0101zina par tiev\u0113\u0161anu\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-12568 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-pareizs-uzturs tag-garastavoklis tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-nutrition-and-mood\/\" tabindex=\"-1\" target=\"&quot;_blank&quot;\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/10\/Pareizs-uzturs-un-garastavoklis-256x300.jpg\" class=\"attachment-medium size-medium wp-image-12569\" alt=\"Healthy nutrition\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/10\/Pareizs-uzturs-un-garastavoklis-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/10\/Pareizs-uzturs-un-garastavoklis.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-nutrition-and-mood\/\" target=\"&quot;_blank&quot;\">\n\t\t\t\tHealthy diet and mood\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Does a balanced and healthy diet affect our well-being and, if so, how does it work?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-nutrition-and-mood\/\" aria-label=\"Read more about Vesel\u012bgs uzturs un garast\u0101voklis\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Movement is life! Physical activity is a prerequisite for the normal functioning and functioning of the human body. Lack of movement in humans is as dangerous as a lack of vitamins, minerals and oxygen in the body.<\/p>","protected":false},"author":25,"featured_media":8316,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26,1],"tags":[30,131],"class_list":["post-8315","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","category-dazadi","tag-izvele","tag-motivacija"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/8315","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=8315"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/8315\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/8316"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=8315"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=8315"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=8315"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}