Nine tricks to make lazy you fall in love with sports. Maybe not everyone likes to exercise with others. You can find out why you don't like sports, which may also help solve some physical and psychological problems. Nine tricks to make lazy you fall in love with sports
Nine tricks to make lazy you fall in love with sports 1 1 learn to reward yourself.
1 year, I will go ...
Wrong?
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. Dunn said, "Anything important in life can be combined with fitness."
Aim high, but not out of reach.
Yes-I walk for 20 minutes every day.
Wrong-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
That's right.
Wrong? 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.
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
That's right.
Wrong, there is really no time for 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 5 find a suitable partner
That's right.
Wrong.
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 Jackie Sack, 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.
6, a variety of sports options
That's right.
Wrong.
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.
7. Exercise every day
Yes, three to five days.
Wrong. Do not exercise for more than 2 days.
Richard Cotton, chief exercise physiologist of FirstFitnessInc, a consulting firm in Salt Lake City, said that if you want to make fitness a daily habit, don't stay away from fitness for more than two days in a row. He explained that 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.
8. Make a backup plan
Yes, as long as you work harder tomorrow.
Wrong, because there are obstacles.
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. "
9. Set aside time for fitness.
Yes, at eight o'clock, it's time for me to exercise!
Wrong. If you have to work overtime at night, you won't go to the gym.
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.
Nine tricks to be lazy. You love sports. The following are the reasons why some children don't like sports.
1, the basic skills are still developing.
Although preschool children can already participate in many sports activities, in fact, most children may not develop basic physical skills until after the age of 7. If the child has not exercised before, it may take some time to get used to it. Therefore, if they keep falling down in team sports, they may feel depressed or nervous.
Do some exercise for the children at home first. Whether shooting, passing the ball or going out for running together, it can give children an opportunity to improve their basic physical skills and adapt to the surrounding environment, so that children don't have to fall under the gaze of friends, and they can also enhance the parent-child relationship.
Step 2 get stage fright
If your child is not a natural athlete or a little introverted, he may feel uncomfortable in group sports. Many children with high self-esteem may also worry that other students, parents or teachers are not satisfied with their performance.
Your expectations of children should be realistic. Most children can't be the winners of the Olympic Games, so you should try your best to let your children know that the purpose of exercise is to exercise and have fun.
I haven't found a suitable sport yet.
Some children may be tired of sports because they haven't found a sport that suits them yet. Maybe the child has poor hand-eye coordination and can't play basketball, but he may like swimming or riding a bike. So it may be more important for some children, especially those who don't like group sports.
Respect children's hobbies. Maybe this will embarrass you, because if you like basketball, you also want your children to like basketball and share your hobbies. But it is more important to let children exercise, so try to give them more choices and try to find their favorite sports.
Here are some personal exercise options:
Swimming, skating, cycling, skateboarding, rock climbing, fencing, martial arts, yoga, running.