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 people who often reward themselves are more likely to meet the "American Sports Medical College Sports Standards" than those who never reward themselves? 1-2 times.

A doctor who is studying this project said that there is a woman in our research? Decided to go hiking in Ireland as long as she could persist for one year, and finally she succeeded. Another bodybuilder bought himself a pair of new shoes after two months of fitness, and did a new exercise six months later? Clothes (sports food). The reward mechanism can be as simple as going to see friends after doing 100 sit-ups. 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.

False: abstract goals-I will 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.

Brian Shajebo, former dean of the American School of Sports Medicine? Shi said that if your goal is short-term, concrete and realistic, such as "I want to walk for 20 minutes every day" instead of "I want to 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 (sleep food) and diet last night.

Pedometer, heart rate monitor and stopwatch can help you record in detail, bring you a sense of accomplishment immediately, and help you know how far and how fast you ran or walked, how many calories you burned and how much progress you made. Use these tools to challenge yourself and set new goals.

4. "Miniature" Fitness Exercise

Right: Move anytime, anywhere.

Wrong: I'm very busy today, so I really don't have time to exercise.

If your time is really too little, you can only spare 10- 15 minutes for exercise every day to keep your body and mind in good condition.

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.

Step 5 find a suitable 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. Dr. John Jekisik, Associate Professor of the Department of Sports Science, Brown Medical College, USA? Say, your friends should have a higher sense of fitness. People who have a fitness plan and beginners will get better fitness results than beginners who exercise alone, and they can support and encourage each other and benefit from the sense of group responsibility.

6, a variety of sports options

Right: A great fitness program.

Wrong: only do the projects you like.

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. Ask a personal trainer to help you make a fitness plan once a month, such as learning martial arts with your children or taking dance classes. The career coach said, "With the improvement of physical fitness, you will have more energy to participate in it? At the same time, his exercise also helps to maintain a high initiative. "

Studies show that the human body will adapt to some form of exercise after a few weeks. This period of time is the "exercise cycle". After this period of time, it is difficult to gain more knowledge. Remarkable results, unless you make changes.