First set a goal-tighten your hips or lose 5 kilograms, and then imagine your body shape after successfully achieving the goal. This picture should keep shaking in your mind during the exercise. Don't set too perfect a goal for yourself, you are you, so that you can be confident and avoid frustration. If you want to lose weight before pregnancy, or to put on the clothes you liked two years ago again, you might as well stick the photos of "Looking Back to the Year" on the mirror, computer or refrigerator, so that the photos can be everywhere, always watching you and inspiring you to move towards new goals. Tip 2: Losing weight can't reduce the "heart". The researchers found that in order to avoid some diseases, the comprehensive level of health is more important than the proportion of body fat content. A balanced exercise program should include cardiovascular system and weight, such as increasing bone density, lowering cholesterol and insulin levels, and improving blood pressure, which all indicate your health and physical strength. Countermeasures: In order to meet the basic health requirements, you should walk 2 ~ 3 miles at the speed of 15 ~ 20 minutes/mile, 3 ~ 4 times a week. A better way is to do aerobic exercise 4-5 times a week (45 minutes each time) and strength training 2-3 times. If you just start exercising, you should do what you can, even if you only exercise for 10 minutes every day, three times a week, and then gradually increase the intensity and frequency. Secret 3: Planning is a detailed plan with determination, which can ensure that strength training and cardiovascular system are fully exercised and ensure the effect of exercise. It's a bit like going to the supermarket to buy things. It is more efficient to write a shopping list in advance than to wander around the shelves. It is best to write it out in detail to make your exercise more regular. Countermeasures: The exercise plan should be detailed and accurate. For example, don't just write "exercise on Monday", it's too general and rough. You should write something like "Yoga training class, running for 45 minutes at a speed of 4 miles per hour on the treadmill and 30 minutes on the upper limbs". Tip 4: Eat 2 hours before exercise. Carbohydrate is the main source of fuel for the body during exercise. Increasing the intake of protein, fat or fiber can reduce the consumption rate of carbohydrates, keep the fuel for a long time and maintain the continuous supply of energy. Countermeasures: Eat properly 1 ~ 2 hours before exercise, and get 627.8 ~ 1046 calories from carbohydrates and protein. It is recommended to eat in small portions: half an apple, 1 spoon peanut butter, and half a cup of juice. Tip 5: Do you use a heart rate detector? There is often too much or not enough exercise, but I just don't know it. The heart rate detector allows you to change the intensity of exercise at any time, so that you won't waste time doing useless work because of unconsciousness. Countermeasures: heart rate monitoring method: bring a heart rate detector and start exercising on the treadmill or treadmill. First, warm up for 5 minutes and check your heart rate, which is your basic heart rate. After that, start to increase the intensity of exercise, reach a slightly laborious but still comfortable intensity, and keep this intensity for 20 ~ 30 minutes. Then, cool down at the walking speed or slow down the pedaling speed. At this time, check the heart rate detector to see how long it takes to return to the basal heart rate. Our aim is to monitor the time when the heart rhythm accelerated by continuous intensive exercise drops to the basal heart rhythm. Ideally, the decline time is less than 2 minutes, and the earlier the recovery time, the better. Tip 6: Only one training method is not enough. Many parts that need to be shaped, such as thighs, upper arms and back. , is actually composed of groups of muscle groups. It is necessary to use several different exercise methods to deepen and stimulate each muscle group from all angles in order to achieve the exercise effect faster. Countermeasures: For example, in order to make the contour of the upper arm (deltoid muscle) fit, you may wish to do the following three groups of actions at a time: dumbbell lift, dumbbell horizontal lift, dumbbell rear lift, rest for 30 seconds, and repeat twice. Tip 7: Inhale, exhale, inhale again, contract the abdomen "symphony" contract the abdomen, and point your mind to the deep muscles of the abdomen to keep the abdomen flat and firm. Countermeasure: Don't imagine yourself doing abdominal exercises in the gym at this time. In fact, whether you are waiting in line for payment, sitting at your desk, or even driving, you can do the following exercises at any time: tighten and relax your abdomen, just like trying to zip up a thin pair of jeans, while keeping normal breathing, abdomen 15 ~ 30 seconds, then relax and repeat 5 ~ 65438+. Tip 8: Not every intensity is suitable for you. When the exercise heart rate reaches the maximum possible level of 70% ~ 80%, you will burn calories and fat to the maximum. If it is lower than this heart rate (for example, 50% ~ 60%), fat burning will be greatly reduced. Only when the intake of calories is less than the consumption of calories will weight loss begin to have an effect, so no matter where the calories come from, as long as they are consumed, it is victory. Countermeasures: The increase of exercise intensity can be achieved by gradually increasing the speed (if your aerobic exercise makes people feel too leisurely), or increasing the amount of exercise, or dividing the exercise time into different intervals (see Tip 9). You might as well speed up if you run. Tip 9: Don't exercise your body and mind steadily. You need constant motivation and freshness to accept new challenges. Being inflexible and sticking to the rules is the taboo of exercise. When you get used to the faster speed and steeper slope when running, you should start to change the already formed state. People who successfully lose weight and keep in shape will always change the way and intensity of exercise. The purpose of doing this is not only to shorten the distance from one's goal, but also to avoid boredom caused by the exhaustion of enthusiasm. Countermeasures: Don't always do three-mile boring jogging four times a week. Why not do something different every day? The following suggestions may bring you new ideas and incentives (not only can your body burn more calories, but also can effectively shape your lower body): Day 65438 +0: Run 3 miles at the usual speed. The next day: variable speed running, after 3 minutes of fast running, it becomes 1 minute jogging. Day 3: Jog for 3 miles on different slopes, or change the steepness of the treadmill. Day 4: variable speed exercise, adding 1 minute brisk walking between each steep sprint. Secret 10: Make friends with the coach. Only friends can have friendship, and only friendship can take pictures. And if you are a hard worker, the coach will pay more attention to you and you will get a lot of advice on fitness. Although coaches can't give you free guidance, they will be willing to teach you some exercise tips. Confrontation tactics: it is a good way for club members to get close to the coach. You can introduce yourself briefly first, and then ask the coach about some related topics, such as how to use the newly introduced equipment, what kinds of training courses are divided, what kind of sports shoes are cheap and good, and so on. Of course, you should thank the coach for his time and advice. From then on, the coach assured you that it would be unforgettable and established a friendly relationship. The coach will naturally be happy to check your posture carefully, correct your wrong movements, and even help you design a new aerobic exercise plan. Secret 1 1: Exercise can become "everyday". Many people regard exercise as a burden and think that they should take time out to get ready before going to the gym. And once you get busy, it's easy to forget things. When you often go to the gym, you find that you don't bring your fitness clothes or other items. In fact, fitness can be a living habit, as simple as eating and sleeping. Countermeasures: In order to simplify the procedures and avoid being busy, you can put the items you need for fitness in a big bag on the first night and put them directly in front of your house or in the trunk of your car, so that you won't miss anything when you go out the next day. If you are worried that you won't go out to exercise again after coming home from the company, you can put your sports shoes in the company's small cupboard and exercise directly after work. Secret 12: loving sports from the heart is not a way to an end, but an end in itself. Of course, you will thank the abdominal exercise machine for making your abdomen flat and firm, but will you give up the abdominal exercise machine when you succeed? What will happen after giving up? In fact, the process of strengthening abdomen is income, and flat abdomen is one of the by-products. Only in this way can we always be passionate about fitness. Countermeasures: When you solve a thorny problem at work, when you solve a dispute with your boyfriend, and when you ease family conflicts, you can go out for running and cycling and celebrate your success with exercise. That indescribable wonderful feeling will accompany you for a long time.