U.S. fitness experts and coaches to lose weight extracted out of nine unique skill, fitness routine you will find it easier every day to help you adhere to fitness addicted!
1, learn to reward themselves
Right: As long as we Fitness a year, go ... ...
Wrong: This is what is the relationship between fitness
The study found that compared to never reward their own people, often reward their fitness to reach the "American College of Sports Medicine sports standard" 1-2 times more likely to be higher. A senior personal trainer, said, in our study have a woman decided that she was able to insist on fitness as long as one year, she went to Ireland, hiking and eventually her to go into. There were adhering to a fitness fitness after 2 months and bought himself a pair of new shoes, after 6 months and bought a new sportswear. Incentive mechanisms can be very simple, such as 100 sit-ups done and then see the "six-line."
Personal trainer said, "any important things in life can be and fitness together."
2 goals to high, but not so high and can not be
Right: specific goals - every day I walk for 20 minutes.
Wrong: an abstract goal - I have to work harder to train.
Whether to increase endurance, to participate in triathlon, or at least do 25 push-ups, set a target will no doubt help you to better persevered. American College of Sports Medicine of the former president of Brian? Dr. Shah said that if your goal is short-term, specific and realistic, such as "I walk 20 minutes a day" rather than "I want to train harder," more easily persevered. If you are easily reached the target, then the target should be set higher, and each one was approved by over 4-6 weeks to ensure that no deviation from the right direction.
3, note the progress of their own
Right: Stick to the process of recording your own fitness.
Wrong: Yesterday, I do it? Forget
The study found that adhere to a diet or fitness log records are more likely to thin. In addition, a study, detailed records of people do not remember in detail than many people twice the weight reduction. Note that the form of a note of movement, exercise time, intensity, distance, burning off calories and sports sites, as well as your psychological state, physical level, the night before last sleep and diet.
Pedometer, heart rate monitor and stopwatch can help you to record in detail, you can immediately give you a sense of achievement and can help understand their run, or how far to go more quickly, the number of calories burned, as well as their progress by how much. To use these tools to challenge themselves, set new goals.
4, "mini" fitness campaign
Right: Move anywhere, anytime.
Wrong: Today was busy, really no time to exercise the.
If your time is too small, you can out of 10-15 minutes a day to exercise to keep physically and mentally in a good state (endurance training or strength training can be). Although times a day to do a mini-campaign that will help enhance your fitness habits, but if there is time to do a day three times, but also help to shed excess weight. The study found that they must attack first day, people will be able to conduct fitness than adhere to a regular 30-45 minute fitness program who accumulate more fitness time, and if you can not guarantee a walk 1 hour, then the time came out better than a campaign, even if only 15 minutes will do.
5, find a suitable partner
Right: a fitness program friends.
Wrong: individual fitness.
Head to the gym with friends contribute to a better implementation of the fitness program. But this does not represent any of a friend can do this, Brown Medical School associate professor of sports science department, John? Said Dr. Jackie sick, your friend should have a higher fitness consciousness. A fitness program for beginners and fitness together the beginning of training than those who get better fitness individual fitness effects, and the two have the mutual support, mutual encouragement, a sense of responsibility from the community benefit.
6, a variety of exercise options
Right: colorful fitness program.
Wrong: does its own favorite projects.
People of a certain enthusiasm for fitness may be dissipated within a few months, so we should learn to manage their own enthusiasm for sports. If you think there is no enthusiasm, or can not be raised, immediately change the form of a sport bar. Requested a personal trainer to help you develop a fitness program every month, for example, and kids to learn martial arts, or participate in dance courses. Career coach said, "With the enhanced physique, you will have more time or energy to participate in other sports at the same time, this also helps to maintain a high initiative." Studies have shown that the human body will be in the form of a few weeks to adapt to a certain sport. During this time is "movement cycle", after a period, very difficult to gain significant results, unless you make a change.
7, every day exercise
Right: exercise 3-5 days a week.
Error: You have two days or more do not tempered.
Salt Lake City, a consulting firm FirstFitnessInc. Li Cha De, chief exercise physiologist? Cotton said that, in order to put fitness into a daily habit, do not not go more than two days consecutive fitness. He explained that fitness is only 1-2 times a week than 3-4 times a week fitness is easier halfway. Fitness frequency ratio because of the time or form of exercise for fitness much more effect on your fitness stamina. American College of Sports Medicine recommends exercise 3-5 days a week, if only out three days a week to fitness, then they should be evenly distributed over the three days in order to maintain a certain momentum.
8, development of alternative programs
Right: miss miss out on, as long as tomorrow harder.
Error: can not continue, because there are obstacles.
Experienced personal trainer suggested that in advance, taking into account a number of factors that may affect fitness, such as holidays and working arrangements, and then prepare a backup program. Down in Notepad is to overcome the "fitness barrier" approach, regardless of the difficulties encountered when, you can do against danger. The most important thing is, do not give up when faced with obstacles. Personal trainer, said: "You might think, 'I do not have time today, head to the gym, and on weekends to go, so he simply stopped to forget, again and again beginning next week'. In fact, because you need not miss one or two fitness feel guilty, we must learn to accept the fact that miss miss out on, as long as you can in tomorrow's even harder. "
9, to allow time for fitness
Right: 8:00 am, my fitness time is up
Wrong: Let's just let the evening overtime, not to the gym.
Paste paste on the computer in time, or set an alarm clock, let it remind you every day at a fixed time to keep fit. When you are at the same time each day do the same thing when you can gradually habit. Once formed a fixed pattern, the daily fitness sessions and the company will be important. The study also showed that fitness of people in the morning than in the afternoon or evening fitness of people to receive better results, because people will be more concentrated effort in the morning, physical strength and more abundant, you should find the best fitness effects of time to fitness .
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