Some days practice proves particularly painful. We feel like the legs of a hundred kilos, it’s hard to catch his breath and we feel the urge to never set foot in a gym. However, there is no reason for these sports sessions – whether jogging, fitness or cycling – are also exhausting. Here are five tips to make life easier.

1. Look straight ahead

When you walk, you short or we biked, it can be tempting to let your eyes wander and enjoy the environment. However, a 2014 study from New York University reveals that it is better to restrict his gaze. Walkers who looked straight ahead thought the finish line was closer to 28% and walking 23% faster than those watching around them. In addition, participants who did not let their gaze wander indicated that the activity appeared to them easier.

2. Drink coffee

Caffeine not only serves to invigorate when you have a little bit of slack in 15 hours. The trade journal Appetite found that cyclists who drank a cup of coffee one hour before starting their walk are less tiring than non reassembled by caffeine sports.

3. Change your perspective on the pain

No pain, no gain? Not really. A 2015 study published in Plos One says tired muscles are less painful when one changes his outlook on pain. If one thinks, for example, that “it is the feeling of a changing body”, the drive will seem less painful if you say “it’s painful.”

4. Compose the perfect playlist

In 2015, a study by the Canadian McMaster University showed that people who listen to their favorite music while playing sports does not feel depleted. This illusion vanished when they had to do without music. A study of the US Northwestern University had already shown that condition have enough bass notes, the music gives a sense of power and control.

5. Get active group

To believe a study from the University of Oxford, one is able to withstand twice the pain (and it happened twice more endorphins) when played sports group.

6. Look in the mirror

This is not about your chocolate bars. If you look for a home-trainer session, you will keep a better pace and you’ll have a little less trouble than if you wear your eye on something else.

7. Eat beets

Beets contain nitrates, which help to carry more blood and oxygen to the muscles. To believe a British study from the University of Exeter, people who drink beet juice a pint of half past two before playing sports are able to run or pedal 15 to 20% more with less ‘oxygen.

8. Cool off before reheating you

Drink an ice cold drink before exercising, especially if it is hot and humid. You will see that you will hold out longer. To believe the professional magazine Journal of Medicine & Science in Sports, put frozen underwear also help (though it does not seem obvious).

9. Drink a sports drink

According to a study published in Nutrients in 2015, the effects of energy drink are both physical and mental. Carbohydrates and electrolytes provide the energy needed to run 16% more. And according to a study published in the journal Psychology of Sport and Exercise, the simple act of watching a sports drink or a bottle of water would be enough to keep longer.

10. Buy a luminescent alarm clock

Waking up with bright light not only allows you to get up more easily, but also stimulates physical activity. A study in 2014 from University College London has shown that exposure to light 30 minutes before the alarm clock and dawn, stimulates the transport of oxygen to the muscles.

11. Check your timing

Some people are morning, others not at all. Know who you are. A study by the University of Cape Town made in 2014 shows that it is easier to practice a sport at the time of day when you feel the most fit.

12. Eat a snack before doing sports

If you are in the morning, do not go without eating. A 2014 study published in Sport Sciences for Health reveals that to skip breakfast makes the workout more difficult.

13. Take a hot bath

Forget the ice baths. Not only a hot bath after every workout is much nicer, but this habit also makes the next workout.

14. Check your iron levels

According to the University of Melbourne, women who suffer from a lack of iron and taking supplements in sport more effectively and their heart rate is slower .

15. Improve your quality of sleep

Sport is sleeping better. But the reverse is also true: sleep easy sport. If you sleep poorly, you spend less time at the gym, says a study published in the Journal of Clinical Sleep Medicine. (TE)