Do you remember?
Yes, this book is Self-control: The Most Popular Psychology Course at Stanford University. 20 13 was attracted by this cover, and then bought a copy of self-control.
The book "Self-control" is a super best seller, with more than 4 million copies sold. Now, its author Kelly Magnegel's second book with the theme of self-control has also been published in Chinese, that is, "Self-control: A Course of Self-control Psychology in Stanford University", which is about how to break through self-cognition and successfully control yourself in sports.
There is a bottle of orange juice on its cover, which is also super tempting.
To tell you the truth, I'm really not interested in talking to sports books. Before I bought Running Bible and Mastery: Starting a Life Without Fatigue and Anxiety, I tore off the plastic seal and put it on the bookshelf to eat ashes.
Eight years ago, out of trust in the book Self-control 2, I decided to finish reading the book Self-control 2. Unexpectedly, some of its contents actually tell me the experience of running for more than three years, and some contents actually refresh some phenomena that I have always despised, such as listening to songs with headphones and running. So, today I am here to share this book with you. The specific content has three parts:
Say it one by one.
If you pay attention to the lid just now, you will see the benefits of exercise printed on the bottle of that drink:
Sports bring us happiness, identity, belonging and hope, and let us redefine ourselves and be more likely to surpass ourselves.
This concise summary is easily overlooked. But my own experience, no one can erase it.
June 20 18, I tried to start running for health reasons, and wanted to strengthen my physique through exercise. At first, it was painful. I gasped after a brisk walk in New Era Park, and my heart pounded after jogging. Then slowly from half a lap, one lap to two laps, three laps, to seven laps, eight laps, from seven or eight minutes to five and a half minutes. Now I can run15km without stopping and keep the pace for about five and a half minutes.
The reason why I can run continuously and the amount of a single run has been greatly improved is because I found that after running a certain moment every day, the sense of stagflation and heaviness in the first few kilometers will suddenly disappear, and the feeling of relaxation and pleasure will miraculously come and spread from the center of the body like ripples, making people want to say hello.
I didn't know this magical feeling of happiness was called "euphoria" until I saw Self-control 2.
In fact, this euphoria is not unique to running.
In recent days, because I know that if I persist in moderate-intensity exercise for about 20 minutes, I will feel euphoric, so I specially observe myself and want to verify it. As a result, I found that this feeling would come every time I ran for 23 to 25 minutes.
Only then did I know why I would keep the distance of each run at more than five kilometers-because it could last more than 25 minutes, and that indescribable pleasure came.
In long-distance running, euphoria will recur. 10 On the morning of June 6th, when I finished running 4 kilometers, my limbs started in Shu Tai, and I continued to run. When I finished running 10 km, I suddenly felt light all over, and the voice of "one more kilometer, one more kilometer" kept ringing in my heart. Guided by this sound, I ran 14 km.
Exercise can not only bring happiness, but also reconstruct our lives.
Exercise can also resist depression.
In fact, there are many benefits of exercise, which can bring us happiness, health, inspiration, sense of belonging and hope, and may also enhance our adaptability, help us resist depression, re-examine life, reshape ourselves, and even help us surpass ourselves.
Let's do a small survey: Have you ever wanted to do some kind of exercise but didn't start? Have you ever tried a sport and gave it up?
If so, please leave a message at the end of the article and write the name of the sport.
I guess many people have this experience. After several attempts, they can't start exercising or give up because of pain.
So how can we start exercising smoothly?
"Self-control 2" wrote:
This passage points out that many people don't like sports or can't start sports-they can't find suitable sports, which can be divided into the following categories:
So for many people, it's not that they don't like sports and can't start sports, but that they haven't found the right sports. If you want to start sports and enjoy the benefits of sports, try more from the above aspects, and you may be redeemed and suddenly enlightened.
Self-control 2 mentioned a woman who didn't like sports before the age of 40, but came into contact with boating after her 40 s and suddenly fell in love with it. She told the author, "Many women rowing with me feel that they are not cut out to be athletes. Once they got on the boat, their bodies accepted and they found their place. "
A similar situation is more common in China. In every square and park in Xi 'an, I saw many aunts dancing square dance to the beat of music. Among these aunts, seven out of ten have never danced or even done other forms of sports before. But the rhythm, field and sense of belonging of the square dance made them feel that everything was just right, just right and just right, so they joined the dance team.
A colleague of mine, after giving birth to a child, wants to get back in shape through exercise. I tried running and found it boring. I tried yoga and found that the tendon was too hard and painful to pull. Later, she came into contact with the fitness equation room. The community store is close to home, so she can make an appointment by herself, and the environment is very good. The coach didn't stare at herself all the time to make herself feel constrained. She felt that it was suitable for her, so she bought a class in the fitness equation room and insisted on fitness.
Many times, exercise is like falling in love. You have to find the right person to feel in love and be willing to go on. But there are also some cases where you meet the right person, but you can't wait to reap the "sweetness of love" and give up because of some small problems. As far as sports are concerned, this "sweetness of love" is the reward of sports. Once you stick to it and experience various rewards, you will be fascinated by sports.
The reward of sports is not only happiness, but also ability, companionship and encouragement from others, and the fun of making friends.
In Self-control 2, Nora Highfill, a tax accountant who started running in her fifties, was mentioned. At first, she walked slowly on the treadmill in the office and soon found that indoor sports were not suitable. Then she began to walk out of the cubicle and take part in the outdoor "national movement". The so-called "national sports" means walking, hiking, cycling, swimming and other sports. As long as anyone can join at his own pace at any time during the specified competition. Such a national movement can not only enjoy the scenery, but also be accompanied.
Highfill began to participate in the national 10 km hiking activities, enjoying not only travel, but also making new friends. The first time she signed up for the competition was to walk 5 kilometers. At first, she thought that the contestants were all big boys, and she would think that she was fat and old, treating her as an alien, and she was particularly afraid. Later, she found out that this was not the case, and everyone welcomed her. After the game, she realized that she could do it. So Highfill started the road of sports, and now has completed more than 200 races, including 85 half marathons.
In order to keep exercising until you get a reward, you can also try listening to music.
This passage points out two principles that you can refer to when looking for a song list that suits you:
For example, as soon as I hear the cup of life, I want to run because of its rhythm. At the same time, its lyrics can especially arouse my memory and positive emotions. For example, the following sentence:
There is another important reason why I feel so much about this song-it is the theme song of 1998 World Cup. I like playing football in high school. Even in the third year of high school, under the pressure of the college entrance examination, my classmates and I sneaked out of school many times to watch the World Cup and listened to this song and danced many times.
So, what about you? In your past experience, what songs have a strong sense of rhythm, which can stimulate your passion and make you want to run, jump and dance? You are welcome to leave a message at the end of the article and write the names of these songs.
If you find such songs, you can listen to them while exercising. They may change your sports experience. Of course, you can also search other people's sports songs online, follow the two principles mentioned above, and choose the songs that suit you.
When you can start exercising and enjoy the benefits brought by exercise, you will encounter some challenges and difficult moments, such as extreme marathon, triathlon, Lop Nur hiking and so on. At this time, fear and pain are likely to hold you back until you give up.
So how to deal with these situations?
This is the 1 strategy given in the book-forget the end point and pay attention to the present.
A famous Japanese marathon runner, Honda, won the world championship twice in the international marathons of 1984 and 1987. His secret is, before each race, watch the race route carefully by car, and draw more eye-catching signs along the way, such as the first sign is a bank, the second sign is a strange tree, and the third sign is a tall building … until the end of the race. After the game started, he kept an eye on the first target and rushed over at a speed of 100 meters. After reaching the first goal, rush to the second goal at the same speed. This strategy is much more efficient than thinking about destinations more than 40 kilometers away.
The strategy used by Ibn Yamada is actually what is said in Self-control 2, focusing on the present.
This is the second strategy given in the book-to gain optimism through music and memories.
Think about it, in your past experience, what challenges made you want to give up at first, and then thought of the person you love and persisted?
Such precious memories can give us strength again and again, arouse positive emotions and support us through difficulties.
This is the third strategy given in the book-paying attention to the temporality of pain.
1999, sophomore, went to Suzaku Forest Park with my classmates. As a team, we decided to climb to the top of the ice crystal. At that time, it was raining lightly As we climbed up, the light rain gradually turned into light snow, and then up, snow began to appear on the hillside. We couldn't see the top of the mountain, and the more we climbed, the more tired we became, so several students walked back. Four other students and I kept shouting "We'll be there soon", "Just climb this slope" and "Only the last 100 meter left", encouraging ourselves to keep climbing until we reached the top.
At that time, we used this third strategy, pretending that the pain was temporary and victory was just around the corner. In fact, many people have used this strategy.
Please think about it, in which scenarios have you used similar strategies in the past?
This is the fourth strategy shared in the book-getting courage and support from others.
Derek Redmond, a British sprinter and world record holder, tore the muscle on the back of his thigh with a time of 1992 seconds in the 400-meter semi-final of Barcelona Olympic Games. He could only lift his right leg and jump awkwardly forward. At this time, his father rushed down from the stands, ran to Redmond's side and put his hand on his shoulder. Redmond cried out in pain. He buried his face in his father's chest and they walked the last 100 meter together.
Dependence on others can really help us move on.
1October 24th 10, my daughter smiled and played an outward bound training program with several classmates. One of them is extreme downhill, similar to bungee jumping. Xiao Wu, a smiling classmate, was the first to challenge this project. He is afraid of it. He stood in the jumping position several times and left several times. He repeated for seven or eight minutes without completing the jump. Xiaoxiao and several other students kept encouraging Xiao Wu. Xiaoxiao's mother and I also shouted to support Xiao Wu. Later, Xiao Wu's uncle came to cheer for Xiao Wu. Finally, after struggling twice, Xiao Wu summoned up his courage, jumped out and jumped.
Xiao Wu's experience also verified the effectiveness of the fourth strategy.
Well, the above is my interpretation of the book "Self-control: A Course of Self-control Psychology in Stanford University", including the benefits of exercise, how to start exercising and four strategies to get through difficult times.
In fact, there are many contents in this book, especially various psychological research results and rich cases, which can let us know why exercise has so many benefits and why exercise can help us control ourselves. It's well worth reading. Want to know more about sports partners, you can read this book.
Finally, I want to say one more thing. I started running in the morning from 20 18, and now more than three years have passed, and my physical condition is much better than that of three years ago. My figure, energy, adaptability and endurance have improved obviously. Even my daughter says I look better among her classmates' dads.
Move if you can!