Motivazione, impegno e rispetto dei recuperi
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Avere la giusta motivazione è importante per raggiungere degli obiettivi. Senza di essa perderemo solo tempo. Nel fitness, nello sport, nella vita in genere. Per qualsiasi cosa è necessario avere la giusta motivazione e la giusta voglia.
La domanda è direttamente proporzionale all’offerta. Così, palestre e clientela seguono questa teoria classica. Il numero di clienti è sempre più alto, così il numero di palestre e personal trainer o presunti tali è sempre in crescita.
Che cosa spinge tutte queste persone a cimentarsi nel fitness? E’ solo una moda o effettivamente la massa si sta rendendo conto dell’importanza del movimento, ed in particolare dell’utilizzo di sovraccarichi?
Certamente la TV regala alla società un’immagine di uomo e donna ideale, che quasi impone il mantenersi in forma, in modo quasi ossessionato. Sui social le modelle e non solo, sfoggiano fisici mozzafiato, i ragazzi mostrano fisici scultorei con i relativi video dei loro allenamenti. E questo vedere gli altri e voler ben apparire la possiamo chiamare forse motivazione?
Le palestre si riempiono, ma sono pochi quelli che realmente si impegnano su tutti i fronti. Vedo molte persone che durano poco più di due mesi, persone che passeggiano, alcuni stanno al telefono, insomma sono pochi quelli che si allenano seriamente. La motivazione è la parola chiave, ma può avere diversi significati.
Dunque, prima di iscriversi in palestra bisogna avere la giusta motivazione. Bisogna guardarsi allo specchio e chiedersi se si è disposti a fare qualche piccolo sacrificio al fine di ottenere buoni risultati. Se la risposta è si, allora si può iniziare un percorso, altrimenti la strada per mollare sarebbe in discesa. La motivazione bisogna cercarla solo dentro di sè, non possiamo aspettare che sia il personal trainer a trovare chissà quale motivazione sperduta dentro di noi. Chi ha voglia e non ha fretta, sarà uno di quei pochi fisicati invidiati in spiaggia. Chi non ha voglia, rimarrà con le sue mille scuse, probabilmente sul divano a mangiare patatine.
La motivazione non sta solo nell’allenarsi e nel mangiare meglio rispetto a prima. Bisogna cambiare mentalità, è questa la parte difficile. Seguire un programma per del tempo non è difficile di per sè, basta trascinarsi in palestra e spingere. Quello che fa la differenza però è appunto la testa.
Quello che fa la differenza è l’andare a buttare la spazzatura senza sbuffare perchè ho due rampe di scale da fare, è portare il cane a fare una passeggiata volentieri perchè non mi pesa fare del movimento, è scegliere di muoversi in bici o a piedi il più possibile perchè l’auto mi serve solo per fare km, non per andare in punta alla via. Insomma. la motivazione è una cosa complessa ma banale allo stesso tempo. Solo chi cambia con la testa cambierà fisicamente e soprattutto non ricambierà in peggio.
Credo che molti si ritrovino in questi piccoli esempi di pigrizia, ecco sappiate che è dalle piccole cose che si cambia! Poi ovviamente dieta e allenamento sono fondamentali, ma pensate che siano solamente 2-3 ore settimanali di allenamento a fare la differenza?
L’impegno e la motivazione che abbiamo dentro di noi
L’impegno non è un parametro studiato sui libri. Abbiamo già parlato del carico e dell’intensità, e d frequenza cardiaca. Questi sono parametri importanti, perché ci indicano qual è lo sforzo per il soggetto che si sta allenando, quindi una corsa ad una determinata % bpm o un sollevamento ad una determinata % 1RM. Un 5×4 con 60% 1RM non è uguale ad un 5×4 con 88% 1RM, così come una corsa fatta al 60% è diversa da una corsa all’80%.
Lo so che per alcuni di voi non sono molto chiari certi termini, mi spiego meglio. Per “bpm” si intendono i battiti cardiaci al minuto, a riposo un uomo ha circa 60-70 battiti al minuto. Per 1RM si intende il proprio massimale di un esercizio fitness. Ad esempio se il mio massimale di panca piana è di 100kg, il 90% 1RM consiste in 90 kg. In pratica si tratta di percentuali.
La capacità dell’atleta a gestire un carico al massimo delle proprie possibilità fisiche è anche una componente mentale che va allenata. Ci vanno anni di allenamenti per reclutare il maggior numero di fibre muscolari, bisogna avere una buona tecnica, una buona percezione e propriocezione e come detto una buona forza mentale, la giusta motivazione.Io vorrei concentrarmi su un altro punto fondamentale. L’impegno che ci mette il cliente o l’atleta. L’impegno che ci mette tra un esercizio e l’altro, l’impegno che ci mette nello spingere al massimo delle proprie possibilità senza risparmiarsi. Non c’è una descrizione scientifica a riguardo, possiamo definirlo semplicemente “impegno” e senza di esso i risultati faticheranno ad arrivare.
Vedo molte persone eseguire la loro serie nel modo corretto, con la giusta tecnica e il giusto carico ma poi si alzano con estrema calma, fanno due parole, si guardano intorno e poi fanno partire il cronometro. Una volta finito l’ipotetico minuto di recupero, stoppano il tempo, guardano il cellulare, ancora due parole con un amico e poi ripartono con calma. Niente da dire quindi sull’esecuzione in sé dell’esercizio, ma quel minuto di recupero da 60 secondi è diventato 1’30”! Più che di impegno potremmo anche parlare appunto di rispetto del recupero.
I tempi di recupero
Riporto un altro esempio per farvi capire meglio ciò che voglio dirvi. Pensiamo agli allenamenti a circuito o anche solo alle super-serie. Dovrebbero passare ipoteticamente zero secondi tra un esercizio e l’altro invece cosa accade solitamente in palestra? Il cliente esegue il suo esercizio e subito dopo dovrebbe eseguire uno o più esercizi, invece accade che tra un esercizio e l’altro passa del tempo, c’è una sorta di recupero tra un esercizio e l’altro e questo è sbagliato, cambia lo scopo della scheda.
C’è molta differenza tra aspettare zero secondi tra un esercizio e l’altro e recuperare, ovvero bere un goccio d’acqua, aspettare un attimo, guardarsi intorno, prendere fiato e poi fare l’altro esercizio. Ecco, su questo non c’è intensità o scienza che tenga, è impegno, è fame di arrivare ad un risultato.Ipotizziamo che il cliente debba eseguire 10 burpees, un conto è farli in 30 secondi, un conto in un minuto. Nel primo caso avrò i battiti a mille, avrò il fiatone. Lo scopo dell’allenamento magari era alzare i battiti e ci sarò riuscito. Nel secondo caso finirò l’esercizio come previsto dall’allenamento, ma l’obiettivo non sarà raggiunto. Questo può fare la differenza tra chi ottiene risultati e chi no.
Un altro esempio? Mi è capitato molte volte di aiutare un cliente con la panca piana. Magari vedo chiaramente che avrebbe 5-6 ripetizioni, invece per debolezza mentale o per poco impegno si ferma a 3-4 posando il bilanciere prima del dovuto. Questa magari è anche poca convinzione, chiamiamola come vogliamo. Non si tratta di motivazione, la motivazione e l’attitudine al lavoro bisogna trovarla dentro di noi!Vedo molti video sui social che fanno passare un concetto sbagliato, ovvero che nel fitness bisogna avere un compagno di allenamento o un allenatore che ci motivi, che ci dica parole motivazionali forti per farci impegnare al massimo, altrimenti non ci si allena al massimo. Il bodybuilding e la palestra in generale è l’unico mondo dove c’è questa credenza. Perchè i ciclisti o i professionisti di qualsiasi sport danno già per assodata e scontata la motivazione? E’ brutto e crudo da dire ma se non hai motivazione stai a casa. Chi vuole fare sport e attività in generale deve avere la forza dentro di sè.
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