I haven't ridden it for about two months since I was on a business trip from Huzhou. In the days when I don't ride a bike, I feel that my life is a little unhappy.

Yesterday, it was very warm, so I decided to go home by bike after work! The riding distance from the company to home is about 1 1 km. As a road idiot, I am already familiar with this road.

Although the weather in Beijing is below zero, my heart is full of excitement: "In the new year, my cycling trip has started again!" " "

In the past year, the mileage I rode alone has reached nearly 1000 km! It's farther than Beijing to my hometown! When I first saw this annual sports report, I was shocked myself!

I used to be a very inactive person, especially in winter. In the winter I remember, I always "grew up in bed". Stay in bed on weekends until you are hungry in the afternoon, and then get up to eat. After eating, I went to bed again, not to mention how depressed I was.

So what makes me love sports?

In the winter of 20 18, when I was lying in bed playing with my mobile phone, I brushed a very long video documentary: Cycling in China, which was very enlightening.

His name is Kuang Lu, and he spent two years filming this documentary called "A Trip to Xinjiang", which received constant praise.

A man, a car, and some parcels rode most of China from Wuhan to Lhasa.

Although the quality of this documentary is touching, the camera is shaking and there is no special story, I was still attracted by it and watched it at one breath.

After reading it, I sighed: There are so many beautiful places in China, but I have never been to any of them. What a pity!

Then I had an idea that I would go to those places in the future! Go cycling in Qinghai Lake, eat grapes in Xinjiang, and experience the Potala Palace in Tibet. ...

But I am so decadent every day. I grew up in bed, and even if I have money to go one day, I have no body to go!

What should we do? Let's start exercising!

My exercise starts with running. After all, running is the most cost-effective way to exercise, so I began to use the weekend to run in college track and field.

Say it's running, but you can't run at first, you can only run and walk, and record your movements through sports software.

Slowly, I can run one kilometer, three kilometers and five kilometers without running.

I was so happy when I reached 5 kilometers for the first time, because it was the first time in my life to run such a long distance.

Although 5 kilometers is not a long distance in the eyes of many athletes, it is simply wonderful for a person who once felt dead after running 800 meters, okay?

Time has also increased from once a week to two or three times, and finally reached five times a week.

After every exercise, the dopamine and endorphins produced by my body make me feel very happy, which urges me to continue next time.

The book The Power of Habit says: There is a habit circuit in our brain, which consists of three steps. In the first step, there is a hint to make the brain enter some automatic action mode; The second step is to have a habitual behavior, which can be physical, mental and emotional; The third step is reward, which allows our brains to identify whether we should remember this circuit for future use.

So what is the circuit that forms the exercise habit?

A hint: put your sportswear by the bed on Friday night.

Habitual behavior: I woke up the next morning and thought I was going to exercise, so I put on my sportswear and walked out of the house, and then I naturally went to exercise.

Reward: Dopamine and endorphins produced by exercise make people feel happy.

Note: Don't let yourself exercise at one time. For example, when you run 5 kilometers for the first time, not only the pleasure of exercise will disappear, but also negative emotions such as fatigue and discomfort will be generated, which will make the brain refuse to accept this cycle.

Therefore, the cultivation of habits lies in step by step.

In 2020, my work is busy, and I don't have much time to do special sports every day, so I thought: Can I use my commuting time to ride a bike to cultivate another exercise habit?

Habits can be changed, and this kind of cultivation will become easier if the return of habit cycle has not changed.

"The Power of Habit" says: Habit is formed by combining hints, habitual behaviors and rewards, and then cultivating a desire to drive this cycle.

What does it mean to cultivate desire?

In the early stage of exercise, we cultivate habits through the cycle of "seeing sportswear-dressing for running-getting happy", which is a deliberate practice process.

As the number of exercises increases, our brains can gradually remember this habit cycle, so that when we see sportswear, we will know that there will be a happy return in the end.

In this way, even before performing the usual behavior, the brain has a feeling of longing for happiness, thus making the habit more stable.

So when I switched from running to cycling, the reward generated by exercise did not change, and I was already eager for pleasure when the hint was generated, thus achieving the purpose of switching.

From the late stage of lazy cancer to a little athlete who rides 1000 kilometers a year, I can, and so can you! Find your own habit circuit, cultivate habit desire and develop healthy and good exercise habits!

-End-

The following is: @ Xiao Shuang girl who insists on recording, * * * likes good books, is obsessed with hand books and loves traveling, but is busy with logic every day. Welcome to leave a message!

Let time protect your dreams and mine! Let's build a dream home!