1. Learn to reward yourself.
Right: As long as you stick to fitness 1 year, you will go …
Wrong: What does this have to do 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.
A senior personal trainer said that in our research, a woman decided that she would go hiking in Ireland as long as she could keep fit for one year, and she finally did it. There is also a bodybuilder who bought himself a pair of new shoes after two months of fitness and a new sportswear after half a year.
The reward mechanism can be as simple as going to see friends after doing 100 sit-ups. Personal trainer said, "Anything important in life can be combined with fitness".
Aim high, but not out of reach.
Right: Specific goal-walk for 20 minutes every day.
Mistake: abstract goal-I want to exercise harder.
Whether it's improving endurance, participating in triathlon or doing 25 push-ups, setting a goal can undoubtedly help you stick to it better.
Dr. Brian Shajie, former dean of the American School of Sports Medicine, said that if your goal is short-term, concrete and realistic, such as "I will walk for 20 minutes every day" instead of "I will exercise harder", it will be easier to stick to it.
If it is easy for you to achieve your goal, you should set it higher and approve it every 4-6 weeks to ensure that you are not off track.
3. Write down your progress
Right: Record your fitness process.
Wrong: What did I do yesterday? Forgot!
Studies have found that people who stick to a diet or keep a fitness log are more likely to lose weight.
In addition, in one study, people who kept detailed records were twice as thin as those who didn't. Pay attention to write down the exercise form, exercise time, intensity, distance, calories burned and exercise place, as well as your mental state, physical fitness level, sleep and diet the night before.
4. "Miniature" Fitness Exercise
Right: Move anytime, anywhere.
Wrong: I'm very busy today, so I really don't have time to exercise.
If you really have too little time, you can only spare 10- 15 minutes for exercise every day to keep your body and mind in good condition (endurance training or strength training).
Although doing 1 micro-exercise every day helps to strengthen the fitness habit, it can also help to lose excess weight if you have time to do it three times a day.
It is found that people who exercise every day can accumulate more fitness time than those who stick to the regular 30-45 minute fitness plan. If you can't guarantee to walk 1 hour, you might as well come out to exercise as soon as you have time, even if it's only 15 minutes.
Find the right partner
Right: Friends with fitness plans.
Wrong: exercise alone.
Going to the gym with friends helps to carry out the fitness plan better. But that doesn't mean any friend can do it.
People with fitness plans and novices will have better fitness effects than novices alone, and they can support and encourage each other and benefit from the sense of physical responsibility.