Whether it's improving endurance, participating in triathlon or doing 25 push-ups, setting a goal can undoubtedly help you stick to it better.

2. Learn to reward yourself

A doctor once said, "Anything important in life can be combined with fitness". The study found that compared with people who never reward themselves, people who often reward themselves are twice as likely to meet the "American Sports Medical College Sports Standards" 1-2 times.

3. Write down your progress

Studies have found that people who stick to a diet or keep a fitness log are more likely to lose weight. Pedometer, heart rate monitor and stopwatch can help you record in detail and use these tools to challenge yourself and set new goals.

4, it is better to think about the joy after exercise.

Exercise is not always fun, but it can stimulate the brain to produce endorphins after exercise, which will make you feel happy and sleep better at night. And when you exercise freely, you will have a happy satisfaction!

Step 5 find a suitable partner

Going to the gym with friends helps to carry out the fitness plan better. But that doesn't mean any friend can do it. Your friend should have a high sense of fitness. People who have a fitness plan and beginners will exercise together, which will have better effect than beginners alone.

6, a variety of sports options

People's enthusiasm for a certain fitness exercise may fade after a few months, so we should learn to control our enthusiasm for sports. If you feel that you have lost your enthusiasm or can't improve any more, change to another form of exercise immediately.

7. Set aside time for fitness

Stick a timely sticker on your computer or set an alarm clock to remind you to exercise at a fixed time every day. When you do the same thing at the same time every day, you can gradually form a habit. Once a fixed pattern is formed, the daily fitness meeting is as important as the company meeting.