How to exercise? Everyone knows that exercise is good for people of all ages. It's easier said than done. Fitness is not effective in a day. How do friends with weak willpower keep fit? Let's take a look at the fitness methods!

How to keep fit 1 how to keep fit?

Have an overall goal

But all sports and fitness enthusiasts have their own overall goals of sports and fitness, so they can persist for a long time;

form good habits

It is difficult to get rid of the habit of long-term exercise and fitness. If you don't exercise for a day, it seems that you are sore all over, and even your thoughts are resisting.

Restrain oneself

The exercise and fitness that you can persist in are very cruel constraints on yourself, otherwise you can't achieve the ideal practical effect;

Basic physical training methods

Some basic physical training methods are the basic skills of sports fitness enthusiasts, so they can persist in sports fitness for a long time;

All-round exercise to lose weight

There is no single method of exercise and fitness, and various ways of exercise and fitness make them more obsessed with exercise and fitness;

Be good at exploring the benefits of exercise and fitness

Exercise and fitness is a kind of exercise, such as various hand aerobics, rhythmic gymnastics, rhythmic gymnastics and various self-immune postures. Gymnastics can improve energy, flexibility, physical strength and coordination, control the working ability of all parts of the human body, and then make the human body strong. If you want to release stress, exercise at least three times a week.

Swimming, brisk walking, running, cycling, all aerobic exercises to lose weight can exercise the heart. Aerobic exercise has many benefits to lose weight: it can exercise cardiopulmonary function, improve respiratory function, consume fat, increase lung function, lower blood pressure, and even prevent liver cancer and reduce the occurrence of heart disease. The British Institute of Fitness and Sports Medicine suggests that if you want to know whether the compressive strength of aerobic exercise is suitable for weight loss, you can test your heartbeat after exercise to reach 60% to 90% of the maximum heartbeat. If you want to lose weight according to aerobic exercise, you can choose mild to moderate exercise, increase fitness time and consume a lot of calories. The frequency of physical exercise is 2060 minutes 35 times a week. If you want to practice your muscles, you can practice physical exercises such as snatch and gymnastics, which stretch and flex your muscles repeatedly.

How to keep fit 2 1 Learn to reward yourself?

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. Dr. Dunn 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 finally she 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.

Aim high, but not out of reach.

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 you can easily achieve your goal, you should set it higher and approve it every 4-6 weeks to make sure that you are not off the right track.

3. "Miniature" Fitness 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.

Step 4 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. Dr. John Jekisik, an associate professor in the Department of Sports Science at Brown Medical College in the United States, said that 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.

5, 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. 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 your physical fitness, you will have more energy to participate in other sports, and at the same time, it will help 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, unless you make changes, it is difficult to have obvious gains.

6. Exercise every day

If you want to make fitness a daily habit, don't go to fitness for more than two days in a row. People who only exercise 1-2 times a week are more likely to give up halfway than those who exercise 3-4 times a week. Because fitness frequency can affect your fitness perseverance more than fitness time or exercise form. The American College of Sports Medicine recommends exercising 3-5 days a week. If you can only spare three days a week for fitness, you should distribute it evenly and maintain a certain motivation.

7. Make a backup plan

Dr. Dunn, a senior personal trainer, suggested that some factors that may affect fitness should be considered in advance, such as holidays and work arrangements, and then a backup plan should be prepared. Write down the way to overcome the "fitness obstacle" in your notebook, so that you can be prepared whenever you encounter difficulties. Above all, don't give up as soon as you meet obstacles. Dr. Dunn said, "You may think,' I don't have time to go to the gym today, and I can't go on weekends, so I'll stop and start next week'. In fact, you don't have to feel guilty about missing one or two exercises. You should learn to accept the fact that if you miss it, you will miss it. Just work harder tomorrow. "

8. 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. Research also shows that people who exercise in the morning will get better results than those who exercise in the afternoon or evening, because people will be more focused and energetic in the morning, so you should find the best exercise time.