9 ways to make you fall in love with fitness

9 ways to make you fall in love with fitness

Find a suitable partner

　　Going to fitness with friends will help you better execute fitness plans. But this does not mean that any friend can do this. Dr. John Jackiecek, associate professor of the Department of Exercise Science at Brown Medical School in the United States, said that your friends should have a higher sense of fitness. People with fitness plans and beginners will get better fitness results than those who are just starting out, and the two can support and encourage each other and benefit from a sense of group responsibility.

　　Multiple exercise options

　　People's enthusiasm for a certain kind of fitness may fade within a few months, so I We should learn to control our enthusiasm for sports. If you feel that you have no enthusiasm or can no longer improve, change your exercise form immediately. Ask a personal trainer to help you develop a fitness plan once a month, such as learning martial arts with your children or taking dance courses. The professional coach said, "As your physical fitness improves, you will have more energy to participate in other sports, and at the same time, this will also help maintain a high level of initiative." Research shows that a person's body will adapt to a certain form of sports after a few weeks. This period is the "exercise cycle". After this period, it is difficult to gain obvious results unless you make changes.

(Note: Follow the fitness bar WeChat public platform, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

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　　Educate every day

First, a consulting company in Salt Lake City, USA Richard Cotton, chief exercise physiologist at FitnessInc., said that if you want to turn fitness into a daily habit, don’t go to fitness for more than two consecutive days. He explained that people who only exercise 1-2 times a week are more likely to give up halfway than those who exercise 3-4 times a week. Because the frequency of fitness can affect your fitness perseverance more than fitness time or exercise form. The American College of Sports Medicine recommends exercise 3-5 days a week. If you can only take out 3 days a week to exercise, then these 3 days should be distributed evenly to maintain a certain momentum.

Develop a backup plan

　　Senior personal trainer Dr. Dunn suggested that some of the possible things should be considered in advance. Factors that can affect fitness, such as holidays and work arrangements, and then prepare a backup plan. Write down the methods to overcome "fitness disorders" in your notepad. You can be prepared for any difficulties whenever you encounter difficulties. The most important thing is not to give up when you encounter obstacles. Dr. Dunn said: "You may think like this, 'I don't have time to go to fitness today, and I can't go to the weekend, so just stop and forget it and start again next Monday'. In fact, you don't have to feel guilty about missing one or two exercises. You have to learn to accept the facts. If you miss it, you miss it. As long as you work harder tomorrow

(Note: Follow the fitness bar WeChat public platform, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

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The goal should be high, but not too high

　　Whether it is improving endurance, participating in triathlon, or doing 25 push-ups, setting a goal can undoubtedly help you stick to it better. Former dean of the American College of Sports Medicine, Dr. Brian Shajie, said that if your goal is short-term, specific and realistic, such as "I have to walk 20 minutes a day" rather than "I have to exercise harder", it will be easier to stick to it. If you achieve your goal easily, then you should set your goal higher and each Approval will be made once every 4-6 weeks to ensure you have not deviated from the right direction.

　　　Record your own progress

　　Study found that people who insist on dieting or recording fitness logs are more likely to lose weight. In addition, in a study, people who record in detail will lose twice as much weight than those who remember not detailed. Pay attention to noting the form of exercise, exercise time, intensity, distance, calories burned and exercise locations, as well as your mental state, physical fitness level, sleep conditions and diet before the night.

　　The pedometer, heart rate monitor and stopwatch can help you record in detail, which can immediately bring you a sense of accomplishment, and can help you understand how far or fast you have run or gone, how fast you have burned, and how much progress you have made. Use these tools to challenge yourself and set new goals.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

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　　"Mini" fitness exercise

　　If you have too little time, you can only take 10-15 minutes a day to exercise to keep your body and mind in a good state (endurance training or strength exercises). Although do it once a day Micro-exercise can help strengthen your fitness habits, but if you have time to do it three times a day, it can also help lose excess weight. Research has found that people who work out every day can accumulate more fitness time than those who stick to the regular 30-45-minute fitness program. If you can't guarantee an hour of walking, it's better to exercise as soon as you have time, even if it's only 15 minutes.

　　Leave time for fitness

　　Post time on your computer, or set an alarm clock to remind you to exercise at a fixed time every day. When you are every day When doing the same thing at the same time, you can gradually develop habits. Once a fixed pattern is formed, daily fitness will be as important as company meetings. Research also shows that people who exercise in the morning will get better results than those who exercise in the afternoon or evening, because people will be more focused and more physically active in the morning. You should find the time period where the best fitness results will be used to exercise.

Learn to reward yourself

The research found that compared to people who never reward themselves, those who often reward themselves to meet the "American Sports Medical School Sports Standards" Dr. Dunn said that in our study, a woman decided that as long as she could last for a year, she would go to Ireland to hike, and she eventually became. Another fitness worker bought herself a new pair of shoes after two months of fitness and a new sportswear after six months. The reward mechanism can be very simple, such as watching "Six People" after doing 100 sit-ups. Dunn said, "Anything important in life can be combined with fitness."

(Note: Follow the WeChat public platform of the fitness bar, and search for subscription accounts "Fitness Bar Network" or "Click to scan and follow")

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