The editor of Let's Lose Weight website (http://www.jianfeijiaonang.com) tells you: In the process of losing weight through exercise, what we usually lack is a fitness mechanism - an extreme way to make fitness a habit. If exercising could be as routine as brushing teeth or washing face every day, your plan will always be faster than changes.
1. Goals should be high, but not unreachable.
Correct: Specific goal - I will walk for 20 minutes every day.
Incorrect: Abstract goal - I will try harder to exercise.
Whether it is improving endurance, participating in triathlon, or doing 25 push-ups, setting a goal undoubtedly helps you stick with it better.
Dr. Brian Sajer, former president of the American College of Sports Medicine, said that if your goal is short-term, specific and realistic, such as "I will walk for 20 minutes every day", rather than "I will try harder to exercise", it is easier to stick with it.
If you reach your goal easily, then set a higher goal, and check once every 4-6 weeks to ensure you are not deviating from the right direction.
2. Record your progress
Correct: Keep track of your fitness process.
Incorrect: What did I do yesterday? I forgot!
Research shows that people who stick to dieting or keep a fitness journal are more likely to lose weight. Moreover, in one study, those who kept detailed records lost twice as much weight as those who didn't.
Note down the form of exercise, time, intensity, distance, calories burned, location, as well as your mental state, physical condition, sleep quality the previous night, and dietary situation.
Pedometers, heart rate monitors, and stopwatches can help you keep detailed records, immediately bring a sense of accomplishment, and help understand how far or fast you have run or walked, how many calories you have burned, and how much progress you have made.
Use these tools to challenge yourself and set new goals.
3. Learn to reward yourself
Correct: As long as I keep fit for 1 year, then...
Incorrect: What does this have to do with fitness?
Research shows that compared to those who never reward themselves, fitness enthusiasts who often reward themselves are 1-2 times more likely to meet the "American College of Sports Medicine Exercise Standard".
A senior personal trainer said that in our study, a woman decided that as long as she could keep fit for a full year, she would go hiking in Ireland, and eventually she went.
Another fitness enthusiast bought herself a pair of new shoes after sticking to fitness for 2 months, and bought a new set of sportswear after 6 months. The reward mechanism can be very simple, like watching "Friends" after doing 100 sit-ups.
The personal trainer said, "Any important thing in life can be combined with fitness."
4. "Mini" fitness exercises
Correct: Move whenever and wherever possible.
Incorrect: Too busy today, no time to exercise.
If your time is really too little, you can take out only 10-15 minutes each day to exercise to maintain a good physical and mental state (endurance training or strength training are both fine).
Although doing one round of mini-exercise every day helps strengthen your fitness habit, if you can find time to do three rounds every day, it also helps lose extra weight.
Research shows that people who seize every opportunity to exercise accumulate more fitness time than those who adhere to regular 30-45 minute fitness programs. If you cannot guarantee a one-hour walk, then come out to exercise whenever you have time, even if it is only 15 minutes.
5. Find a suitable partner
Correct: A friend with a fitness plan.
Incorrect: Work out alone.
Going to work out with friends helps better implement the fitness plan.
But this does not mean any friend can achieve this point. Dr. John Jackicich, associate professor of the Department of Exercise Science at Brown Medical School, said that your friend should have a higher level of fitness awareness.
People with fitness plans and beginners working out together achieve better fitness results than beginners working out alone, and the two can support and encourage each other, benefiting from a sense of group responsibility.
6. Multiple exercise options
Correct: A colorful fitness program.
Incorrect: Only do the projects you like.
Enthusiasm for a certain fitness activity may wane within a few months, so we should learn to control our passion for exercise. If you feel you have lost enthusiasm or cannot improve further, change the form of exercise immediately.
Hire a personal trainer to help you create a fitness plan once a month, such as learning martial arts with your child, or taking dance classes. Professional trainers say, "As physical fitness improves, you will have more energy to participate in other sports."
At the same time, this helps maintain a high level of initiative. Studies show that the body adapts to a certain form of exercise within a few weeks. This period is the "exercise cycle". After this period, it is difficult to achieve significant results unless changes are made.
7. Exercise every day
Correct: Exercise 3-5 days a week.
Incorrect: Haven't exercised for more than 2 days.
Richard Cotton, chief exercise physiologist of FirstFitnessInc., a consulting company in Salt Lake City, USA, said that to make fitness a daily habit, do not skip more than two consecutive days without exercising.
He explained that people who exercise only once or twice a week are more likely to give up halfway than those who exercise 3-4 times a week. Because exercise frequency affects exercise perseverance more than exercise time or form.
The American College of Sports Medicine suggests exercising 3-5 days a week. If you can only spare 3 days a week to exercise, distribute these 3 days evenly to maintain momentum.
8. Develop a backup plan
Correct: Missed it? No problem, just try harder tomorrow.
Incorrect: Unable to continue due to obstacles.
Senior personal trainers suggest considering factors that may affect fitness in advance, such as holidays and work schedules, and prepare a backup plan.
Write down methods to overcome "fitness obstacles" in a notebook, so you can be prepared when encountering difficulties. Most importantly, don't give up when encountering obstacles.
Personal trainers say, "You might think, 'I don't have time to exercise today, and I won't be able to on the weekend either, so I'll just stop and start again next Monday.'
Actually, there is no need to feel guilty about missing one or two workouts; learn to accept facts. Missed it? No problem, just try harder tomorrow."
9. Set aside time for fitness
Correct: 8:00 AM, my fitness time has arrived!
Incorrect: Forget it, I have to work overtime tonight, no gym.
Stick a sticky note 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 gradually develop a habit.
Once a fixed pattern is formed, daily exercise becomes as important as company meetings.
Studies also show that people who exercise in the morning achieve better results than those who exercise in the afternoon or evening because people concentrate more in the morning and have more physical energy. You should find the best time for fitness effects.
Research reports indicate that the 10-minute exercise method reduces 30% more fat compared to a concentrated 30-40 minute exercise method and effectively enhances cardiovascular endurance. Research also shows that women who walk for 10 minutes every day can reduce twice as much abdominal fat as women who only do concentrated exercise.
Article compiled by Let's Lose Weight website: http://www.jianfeijiaonang.com