Method 1: Set clear goals.
1, consult a doctor before starting a fitness program. If you are new to fitness, you'd better ask the doctor which items are not suitable for you first, especially if you have some chronic diseases or disabilities. If you are a man over 45 or a woman over 55, don't start a fitness program without authorization. Be sure to consult a doctor first.
The doctor may be able to suggest some safe exercises for you.
2. Choose a fitness goal and completion schedule. Everyone's goals are different. Maybe you want to gain muscle, lose weight or just stay healthy. Having a clear goal can give you the motivation to stick to it when you want to be lazy. It's better to be specific, such as running a half marathon in six months or doing 30 push-ups every three weeks 1 minute. Think about what ability you want to improve. Maybe you don't need to lose weight or reduce your waistline, but if you want to run 5 kilometers, this goal is no problem.
Many people exercise to lose weight. Do you want to successfully reduce your waistline 10 cm before summer comes? Lose seven kilograms in half a year? Lose 5% body fat by next year?
Set healthy goals. Don't try to lose a lot of weight in a short time. If you are not sure whether your fitness or weight loss goals are healthy, you can consult your doctor.
3. Give priority to fitness time. Free time can easily be arranged to do other activities besides fitness. In order to avoid this situation, give priority to daily or weekly fitness time, and arrange other unimportant activities for the rest of the time. Put fitness in the first place to ensure that fitness time will not be compressed by monotonous and heavy obligations. For example, you can set the alarm clock to ring 1 hour in advance every morning, so that you have time to go to the gym for a while before going to work. Or tell your friends that you need to work out after work and you can't go drinking with them.
Don't be too addicted to fitness, or give up socializing for fitness. In addition to fitness, other activities need to be interspersed in life to help maintain motivation.
Method 2: Choose the fitness method that suits you.
1. If you like the combination of strength training and aerobic exercise, you can go to the gym to exercise. The advantage of the gym is that it is very convenient. Aerobic fitness equipment, weight lifting equipment, free weight and other equipment are available. If your main goal is to raise your heart rate, lose weight or gain muscle, you'd better start exercising in the gym. Don't worry about being scared by other bodybuilders. Most people just concentrate on their own business, which is very helpful.
The average membership fee of the gym ranges from tens to hundreds of yuan a month. If you can't afford it, pay attention to the gym that is on sale. Some gyms have less equipment, but the fees will be cheaper.
If you want to do low-impact exercise, try yoga. Yoga is very suitable for aerobic exercise and helps to relax. If you want to stay focused and calm while stretching and exercising muscle tension, try yoga. Many video websites have yoga classes. You can also take yoga classes in the nearby gym.
3. Participate in group classes to increase motivation. It is a very interesting experience to have a group of people around you doing the same exercise with you. You are full of energy, can keep up with everyone's pace and make new friends. You can also find your favorite sports and learn more about them. Most gyms and sports facilities offer courses at different levels. If you want to try new sports, such as spinning or yoga, you can take a look at elementary courses.
If you need one-on-one guidance, you can find a personal trainer. Coaches can help you get familiar with the gym, demonstrate the use of fitness equipment and answer fitness-related questions. Even if you don't plan to receive one-on-one instruction for a long time, just taking 2-3 classes is enough to let you know about different types of sports and figure out which one you like. Some gyms will provide 1 free personal trainer one-on-one training courses for new members.
After the free courses, each one-on-one course costs several hundred dollars. If you want to save money, you can take group courses.
You can also invite a personal trainer to your home for classes, which will of course be more expensive.
If you don't have time or money, exercise at home. No time or money to pay the gym membership fee? You can also exercise easily at home! You can buy some small dumbbells, do some simple exercises in bed, or carry a heavy object with you in your daily life. You can buy dumbbells or barbells at the local sporting goods store. If you prefer aerobic exercise, you can buy skipping rope and jump 15-20 minutes every day.
6. Pay attention to basic strength training. No one bends 40 kilograms from the beginning or puts 90 kilograms on his back. Start with simple and reliable strength training to effectively build muscles. Do 4-8 different sports and exercise different muscle groups. Don't use heavy objects at first. It's better to lift small objects in the right posture. Good weight lifting includes doing squats and lunges, hard lifting and climbing stairs to exercise the lower body.
Do push-ups, pull-ups, and exercise the upper body with rowing machine and free weight.
Do plate support and sit-ups to exercise core muscles.
Take measures to avoid muscle soreness.
7. Use the fitness application to record progress. If you have a smartphone or tablet, you can download one or two fitness tracking applications to record your progress and monitor your progress every week. By recording calories, steps, sleep cycles and other information related to exercise and health, you will be more motivated to stick to it. Try an application like MyFitnessPal, which allows you to record the calories of the food you eat, and it also has a step counting function.
Sworkit app provides many fitness videos and demonstrates the steps of more than 200 kinds of exercises.
MapMyRun application can help you plan multiple route choices in your area according to the distance and duration you want to run.
8. Find a small partner who works out together and urge each other. It is easy for a person to feel exhausted and lose enthusiasm when exercising. In order to avoid this kind of fatigue, you might as well find a small partner to exercise with. Ask them if they would like to go to the gym with you every two weeks or run every day. Having 1-2 fitness partners helps to urge yourself to follow your own schedule. If friends have the habit of fitness, ask if you can join them.
Method 3: Implement a feasible fitness plan.
1, decide the day and time when you can exercise. This helps to form habits. You need to put fitness first and integrate it into your lifestyle. Set aside at least a few days a week for exercise. For example, plan to run at 7 am every day 1 hour, or go to the gym from 6 pm to 8 pm every Monday. Taking the first step is always the hardest. Only when you are in a good mood occasionally can you form effective habits.
2. Start with simple exercise. If there is no special fitness goal, it is best to make a comprehensive exercise plan. After finding your favorite type of exercise, you can make exercise plans and goals. At first, I focused on strength training and aerobic exercise. Try to incorporate aerobic exercise into your fitness plan. Just started doing some simple aerobic exercise, such as walking or running outdoors or on the treadmill. Do it 3-5 times a week for 20 minutes each time.
Incorporate strength training into the weekly fitness plan, whether using free weights or weightlifting equipment. Exercise all major muscle groups at least 2-3 times a week, including chest muscles, arm muscles, leg muscles and core muscle groups.
3. Make a song list suitable for fitness. Listening to energetic concerts makes you more motivated to start and keep exercising. Choose some cheerful rock, pop or hip-hop music and make a short song list. Listening to music and exercising at the same time can make you forget the pain in your muscles and inspire you to exert greater potential. If you don't have time to make your own song list, you can find a pre-made song list on streaming music platforms such as Netease Cloud, iTunes and Yintian.
Do some small exercises from time to time in the day. You don't have to go to the gym to exercise. During the day, no matter in the company or at home, you can do many short and effective small exercises. You can sit at your office or desk and do some aerobic exercise without leaving the office. For example, if you work in an office building, you can take a 20-minute walk at lunch time, or jog up and down the stairs 15 minutes to improve your heart rate.
You can also rest every 2 hours 10 minutes and do 30 push-ups and sit-ups respectively.
Don't tire yourself out at the beginning of exercise. First of all, you must know your own abilities and pay more attention to the signals sent by your body. Stop running once you find yourself short of breath, weak or unstable in your legs. If your arms are shaking and you are worried that dumbbells won't hit you, stop lifting weights immediately. When you feel pain, shortness of breath, dizziness or nausea, stop and have a rest. You may have pushed yourself too hard.
6. Give your body time to recover after each exercise. Let the body rest after each exercise 1 day. Although you can't exercise the next day, you can go further in the long run. Don't exercise the same muscle group for two consecutive days, because muscles will basically tear during exercise, and then they need to rebuild, grow and become stronger in self-repair. After each strength training, you must give your muscles 24-48 hours to rest and repair themselves. Give the muscles time to recover. If the muscles are still sore after 1 day, rest for 1 day for safety.
Method 4: Develop new habits.
1. With the improvement of your health level, set appropriate new goals. Re-evaluate your health when appropriate. If you have achieved your weight loss goal, you can decide whether to continue to lose weight or shape beautiful muscle lines. If your previous goal is back pressure 1 10 kg, you can raise your goal to 125 kg to continue practicing. After that, the goal of expansion need not be limited to the gym. The old hiking route is getting easier and easier, and there is almost no challenge? Then try a more difficult route.
You can also extend the exercise time. Exercise twice a week for 20 minutes, and increase it to four times a week for 30 minutes.
If you are satisfied with your current body shape and muscle tension, you can set a new goal to maintain your current physical strength and appearance.
2. Try different types of sports. Maybe your fitness plan includes various activities, such as walking, cycling or boating. If you want to try more types of sports, don't stop there. Go hiking with your family on weekends, or go dancing in a ballroom at night. As you explore more and more activities, you are likely to have a strong interest in some activities. Swing dancing is surprisingly interesting? Great, arrange an extra hour a week to rock yourself!
1 Running 5 kilometers at home five days a week is better than moving to outdoor sports. Change to a new running route and run at night, or increase it to 7 kilometers. If it is not enough, you can change to a new sport. Do you usually practice yoga? Let's practice Pilates this time. Always wanted to try free combat? Then do it!
3. Increase the frequency of exercise. As you make progress, you will find that the original exercise plan is too simple. Don't be satisfied with this, dare to break through yourself. For example, it is a good choice to exercise twice a week at first. Six months later, it increased to three times a week. /kloc-After 0/month, exercise 4-5 times a week. You can also alternate different types of exercise. For example, go to the gym on Tuesdays and Thursdays and run on Mondays and Wednesdays.
Tip: If your goal is to lose weight, you should know that 0.45 kg equals 3500 calories. You need to reduce your calorie intake and exercise, so that you can consume 500 calories more every day than you do, in order to lose 0.45 kg per week. You can also burn 500 calories more than the calories you consume the next day, and lose 0.45 kg in 2 weeks.
Don't force yourself to do annoying sports. You don't have to go to the gym. If you like swimming, dancing or hiking, do it! They are also great sports.
Finding a friend who exercises with you will help you keep motivated and help you achieve your sports goals.