We lack only a fitness mechanism, the mechanism of the exercise into a habit. If fitness can be like brushing your teeth every day, used to wash the same, then you will be to "keep up with changes in plans," and trouble?
1, learn to reward yourself
On: As long as we exercise a year, went to ... ...
Wrong: This and fitness have to do?
Study found that, compared to never reward their own people, often reward their fitness to reach the "American College of Sports Medicine sports standard" 1-2 times more likely to be higher. Said a senior personal trainer, in our study had a woman decided that she was able to adhere to the gym as long as one year, she went to Ireland, hiking, she went into the final. There is a fitness gym in the 2 months later insisted he bought himself a new pair of shoes, 6 months after buying a new jersey. Incentives can be as simple as 100 sit-ups in the finish and then go to "Friends."
Personal trainer said, "any important things in life can be combined and Fitness"
2, the target must be high, but not prohibitive
On: Target - I go for 20 minutes a day.
Wrong: the abstract goal - I want to work harder to exercise.
Whether to increase endurance, to participate in triathlon, or do over 25 push-ups, set a goal can certainly help you better stick with it. The former president of the American College of Sports Medicine, Dr. 布赖恩沙杰 that if your goal is short-term, specific and realistic, such as "I walk 20 minutes a day", not "I have to work harder to exercise" be easier to stick with it. If you are easily reached the target, then should be to aim higher, and each had 4-6 weeks to approve, to ensure no deviation from the correct direction.
3, a note of your progress
To: keep a record of your fitness process.
Error: Yesterday I do it? Forgot!
Study found that on diets or exercise log records are more likely to lose weight. In addition, in one study, a detailed record of the people more than many people do not remember the double weight reduction. Note down form of exercise, exercise duration, intensity, distance, burning off calories and exercise location, and your mental state, physical level, the night before sleep and diet.
Pedometer, heart rate monitor and stopwatch can help you to record in detail, you can immediately give you a sense of accomplishment, and help understand their run or how far to go, how fast, how many calories burned, and their progress how much. Use these tools to challenge themselves, set new goals.
4, the "micro" Exercise
On: anytime, anywhere and move on.
Wrong: Busy day today is really no time to exercise the.
If your time is too small, taking only 10-15 minutes each day to exercise to keep physically and mentally in a good state (endurance training or strength training can be.) Although times a day to do a mini-campaign to help strengthen your fitness habits, but if there is time to do a day 3 times, it helps to lose excess weight. Study found that daily must attack the fitness of the people to adhere to conventional than 30-45 minutes fitness program fitness people accumulate more time, and if you can not guarantee a walk 1 hour, then came out as a time to campaign, even if only 15 minutes also.
5, to find a suitable partner
On: a fitness program friends.
Wrong: individual fitness.
Go to the gym with friends contribute to a better implementation of the fitness program. But this does not mean that any one friend can do it, Brown Medical School associate professor of exercise science department, Dr. John, Jackie West said, your friend should have higher fitness consciousness. A fitness program for beginners and fitness go hand in hand alone than beginners get a better fitness fitness effects, and the two can support each other, encourage each other to benefit from the group responsible.
6, a variety of exercise options
On: brilliant fitness program.
Wrong: only your favorite items.
People's enthusiasm for some kind of exercise may subside in a few months, so we should learn to control their movement enthusiasm. If you think there is no enthusiasm, or can not be raised, to immediately change the form of a sport bar. Ask a personal trainer to help you develop a fitness program each month, such as with the children to learn martial arts, or attend dance classes. Career coach, said, "With the physical enhancement, you will have more energy to participate in other sports, at the same time, it also helps to maintain a high initiative." Studies have shown that the human body will adapt in a few weeks some form of exercise. This time is the "campaign cycle," After this period, very difficult to gain significant results, unless you make changes.
7 day exercise
For: exercise 3-5 days per week.
Error: not more than 2 days have been tempered.
Salt Lake City, a consulting firm FirstFitnessInc. Chade Ke Li, chief exercise physiologist, said Washington, in order to put fitness into a daily habit, do not exercise more than two days straight. He explained that the exercise 1-2 times per week than those who exercise 3-4 times a week is easier halfway. Fitness frequency because the time or form of exercise than the fitness affect your fitness more perseverance. American College of Sports Medicine recommends exercise 3-5 days a week, if only out 3 days a week to fitness, then these 3 days should be evenly distributed to maintain a certain momentum.
8, the development of alternatives
On: miss miss, as long as tomorrow harder.
Error: can not continue, because there are obstacles.
Senior personal trainer recommended that anticipate some of the factors that may affect fitness, such as holidays and work, and then prepare a set of alternatives. Down in Notepad to overcome "fitness barrier" method, whenever trouble, you can do danger. Most importantly, do not give up when confronted with obstacles. Personal coach, said: "You might think, 'I have no time to go to the gym, and the weekend can not go anywhere, so just forget to stop, start again next week'. In fact, you need not exercise because of missed one or two feel guilty, we must learn to accept the truth, miss miss, as long as tomorrow to work harder on it. "
9, to allow time for fitness
On: 8:00 am, my gym time!
Wrong: Well, the evening to work overtime, not the gym.
Stickers affixed on the computer in time, or set the alarm and let it remind you every day in the fixed to the gym. When you are at the same time each day doing the same thing when you can develop a pattern. Once formed a fixed pattern, daily fitness and company meetings will be as important. The study also showed that people who exercise in the morning, afternoon or evening than in those who exercise get better results, because people will be more focused effort in the morning, physical strength and more abundant, you should find the best time period fitness to fitness .
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