Fitness: How to stick to your own fitness?

Nowadays, many people are keen on fitness, but few can persist. Let's take a look at how to make us interested in fitness and stick to it.

Find a suitable partner.

Right: Friends with fitness plans.

Wrong: exercise alone.

Going to the gym with friends is helpful to better implement the fitness plan, and can support and encourage each other and benefit from the sense of group responsibility.

2, a variety of sports options

Right: A great fitness program.

Wrong: only do the projects you like.

People's enthusiasm for a certain fitness exercise may fade after a few months. If you feel that you have lost your enthusiasm or can't improve it any more, change to a new form of exercise immediately.

Step 3 exercise every day

Right: Exercise 3-5 days a week.

Wrong: I haven't exercised for more than 2 days.

If you want to make fitness a daily habit, don't go to fitness for more than two days in a row, because fitness frequency can affect your fitness perseverance more than fitness time or exercise form.

Step 4 make a backup plan

Right: If you miss it, you miss it. Try harder tomorrow.

Wrong: We can't go on because there are obstacles.

Before fitness, we should consider some factors that may affect fitness in advance, write down the methods to overcome "fitness obstacles", prepare a backup plan, and most importantly, don't give up as soon as you encounter obstacles.

Aim high, but not too high.

Right: Specific goal-walk for 20 minutes every day.

Mistake: abstract goal-I want to exercise harder.

Setting a goal can undoubtedly help you stick to it better. Your goal should be short-term, concrete and realistic, so that it is easy to stick to it. If it is easy to achieve the goal, you can set the goal higher and approve it every 4-6 weeks to ensure that it does not deviate from the right direction.

6. Write down your progress

Right: Record your fitness process.

Wrong: What did I do yesterday? Forgot!

As long as you record your fitness process in detail, it will bring you a sense of accomplishment and help you know how far and how fast you have run, how many calories you have consumed and how much progress you have made. Use these to challenge yourself and set new goals.

Fitness: how to keep healthy

First, your exercise purpose must be clear.

Knowing the "root cause" can "prescribe the right medicine". If you don't even know your training purpose, it's basically blind practice.

Let's talk about it in several situations:

1. If you say: I want to lose weight!

Yes, the purpose of most people's fitness is probably to lose weight, although professionals prefer to say "lose weight".

Since the aim is to reduce fat, the training plan should be aimed at those training combinations that "do more work, consume more and last longer".

If a person wants to lose weight, his main training program is yoga (or pilates), and almost 90% of the training arrangements are this. Going to the gym every day is to practice yoga in an attempt to lose your fat for many years. ...

It can be said that this plan is a complete failure! In the end, you may only become a soft fat man, and it is on the premise of not dieting excessively. If you go on an excessive diet, you will lose weight no matter what you do, but that is unhealthy.

Although yoga lasts for a long time, it consumes low power and is not suitable for reducing fat.

Of course, yoga is still very good. You can regard it as a kind of flexibility training. You can practice yoga completely, but don't rank the proportion of yoga training too high. For example, you only practice yoga 1 ~ 2 times a week, and arrange basic strength+aerobic training at other times.

2. If you say: I exercise to get in better shape.

Then you need to consider body fat percentage and muscle mass. You can ask yourself, is the body fat rate appropriate? Is it low enough to make muscles angular? Is there enough muscle mass? What are the defects in appearance? You can make up for some problems by adding muscles in which areas.

One of the most efficient training is "bodybuilding", which can divide muscle groups and divide the body into several parts for cyclic training.

3. If you say: I like playing basketball, I want to improve my flexibility and jumping ability through fitness.

Ok, you can try basic strength training, jumping training, rope ladder, variable speed running and so on. And some special soft training.

4. If you say: I want to run a marathon.

Running a marathon is not easy. You need great cardio-pulmonary endurance. If you want to run a marathon, you should arrange basic long-distance running and auxiliary muscle training.

If you say: I want to improve my strength through exercise.

This can be arranged simply by "strength weightlifting" or "weightlifting". Basic strength training, including squat, hard pull, clean and jerk, snatch, push, bench press, and various auxiliary muscle groups.

6. If you say: I didn't think so much, I just want to be healthy.

Well, congratulations, you realize the essence of fitness. However, how to make a training plan according to this goal is troublesome and needs specific analysis.

Second, pay attention to warm-up and stretching.

Many people go to the gym, do nothing to warm up, and can't wait to start running on the treadmill or carrying barbells for training. After practice, don't stretch, take a shower and go home.

This is an "incomplete" training! If you insist on doing this, you may be accompanied by long-term injury.

Warm-up stretching is a very important part of fitness training! It can even be said that without warm-up and stretching, it is impossible to start training at all, and it must account for at least 20% of the total training time.

For example: warm-up and stretching during running.

Before you start running, you need to jog or warm up for 5 ~ 10 minutes, then simply stretch your quadriceps (front thigh), hamstring (back thigh), calf muscles and back muscles, fully warm up, move your hips, knees, ankles, shoulders and waist, and then do several sets of squats.

After running, take a quick walk for a while (3 ~ 5 minutes), and then stretch after the body almost recovers to the state of movement (that is, breathe evenly, don't breathe too much). This stretching time is longer than before running.

Third, training "light is better than falsehood"

It is better to use lighter weight than to deform or be incomplete or irregular.

There are often people in the gym who like to enjoy their eyes and compare with others. Their favorite thing to do is to carry a heavy barbell and do an incomplete or even irregular movement accompanied by screaming ... this is not training.

Ensuring the integrity and standardization of movements can not only ensure the training effect, but also avoid sports injuries to the greatest extent.

Remember one thing: the effect of overall action is always better than half; Half of the actions are useful, but they can only be auxiliary.

For example, it is better to do shallow squats with a barbell weighing one kilogram, and do several deep squats with a weight below the thigh.

If you squat, please squat.