I don't know what to do in the gym.
Although more than 85% of urban women have exercise habits, as many as 72.6% have fitness cards but never exercise. Among them, 27.9% of urban women said that the main purpose of their fitness is to lose weight. However, there is a very obvious trend. When women choose to apply for a fitness card, they haven't thought about what kind of exercise they are suitable for, and their fitness concepts and knowledge are relatively weak. Only 16. 1% of the respondents know which sports are suitable for them; 15.4% of women know how to adjust the time and intensity of exercise according to their physical condition. However, as many as 89.8% of women don't know the exercise mode suitable for their figure, and 7 1. 1% of women don't care about online fitness tips. At the gym, treadmills and mountaineering machines have to line up, so we can't catch up with dance and yoga classes. I don't know how to use the strength training equipment. The swimming pool is crowded. ...
Although modern gyms are committed to providing as many choices as possible, many people are at a loss. To overcome this kind of "being at a loss", we must first make it clear that you go to the gym because you want to go to the gym, not to complete the tasks assigned to you by the gym. If you feel that you can't keep up with the rhythm, or you are unhappy with the selected course, you can try to learn about other courses that you are not familiar with before; If the equipment is too crowded, you can ask the staff when the senior year is usually, and then try to stagger this time; Besides, don't forget that the duties of gym staff include showing you how to use fitness equipment!
Afraid of exposing your body in front of others
The survey found that most women are discouraged from the gym, not because of the hard work, but because they can always meet enviable graceful bodies there. Women are more concerned about their physical imperfections than men-although this is the motivation for many women to apply for fitness cards in the first place. But when you really put on close-fitting sportswear and walk into an environment full of strangers, you will be very concerned about the eyes of the opposite sex exercisers who sweep your body intentionally or unintentionally; When you pass by a perfect same-sex exerciser, you will subconsciously enlarge your physical shortcomings and eventually lose the courage to enter the gym.
Sports psychologists suggest that "you might as well turn those negative imaginations into expectations of your own transformation", take the perfect women around you as the goal and tell yourself "You can!" Believe me, when you find that your clothes size has changed from M to XS, the joy is beyond your imagination.
1/3 women suffer from "laziness"
Data show that lack of physical activity is the fourth largest risk factor for death in the world. According to the survey of the World Health Organization, one third of the adults in the world still lack physical activity. Physical activity not only refers to exercise, but also includes simple physical activities, such as walking to and from work, standing up in the office and even simply stretching your arms.
For women, 34% of women in the world do not take physical exercise, which will greatly increase the risk of illness. It is not difficult to improve this situation. It is effective to increase the walking time every day, stipulate your own exercise time, or find a small partner to supervise the exercise.
Without company, 30% women don't want to go to the gym.
Compared with men, women prefer sharing and companionship. It is the wish of most female white-collar workers to have a person who loves fitness and can cheer up. On the contrary, 23.8% people made it clear that they seldom exercise because "there is no small partner to exercise with them". Many times, fitness partners are not "accompanying guests", but people who can really cooperate with practice and encourage each other. Especially for those who haven't asked for personal education, fitness partners are particularly important.
Tip: the trick to activate the fitness card
Get ready.
We should give full consideration to the rationality of transportation, facilities and gym course arrangement. At the same time, preparing cool sports equipment will make you want to show off to others.
Set fitness goals
Goals can take you further. The more specific this goal is, the better. For example, take the figure of an idol star as the standard to exercise.
Cuofen fitness
Understand the arrangement of fitness courses and the high-frequency periods that should be avoided, and find the best time to go to the gym.
Establishment of a system of incentives
You can join the reward program of the fitness center or give yourself an "encouragement award". In short, you should let yourself taste the "sweetness" of exercise.
Find your own rhythm.
When you start a fitness program, you should do it step by step. Usually, women tend to choose yoga, dance and other group classes at first. At this time, they might as well try several different courses, persist for several times, and then choose the one they really like to train. After forming certain fitness habits, arrange aerobic courses, strength courses, physical and mental courses and swimming alternately every week or every two weeks.
It is recommended to exercise 3~4 times a week, and the duration of each exercise is more than 1 hour. Because these different fitness programs have different ways of perspiration and detoxification, comprehensive alternating exercise is more conducive to your physical and mental health. It should be noted that women tend to ignore strength categories, such as barbells with small weight. In fact, this kind of exercise can make your muscles stronger, promote metabolism and help you delay aging. If you keep exercising for about 3 months, you can form regular fitness habits, and then you can clearly feel the difference between your physical and mental state and when you don't exercise.
Tip: Develop exercise habits in 30 days.
Week 1 week: I just finished my fitness card and I'm still in the initial stage. This week, it is suggested to try different exercises such as aerobic exercise, strength exercise, dancing and swimming according to your own abilities, so that your muscles can get used to exercise and accumulate energy.
Week 2: Choose the exercises you did well last week. This kind of exercise will make you feel happy and comfortable during fitness. I suggest you make your own fitness plan with the fitness instructor according to your own preferences at this time.
The third week: according to the arrangement of the second week, implement the fitness plan. After this week's exercise, my body will be a little tired and my mind will feel a little tired. So this is the most crucial week, we must tell ourselves: persistence is victory.
The fourth week: consolidate the schedule, readjust the unreasonable training plan and try some new projects. This weekend, you can consider giving yourself a small reward for one month and buying a new set of equipment or a new Apple Watch to treat yourself!