如何訓練自己定期進行鍛鍊？_風聞

【來源龍騰網】

評論原創翻譯：

Nela Canovic

, Growth mindset hacker, writer, Silicon Valley entrepreneur

Make the whole endeavor failproof.

In other words, keep your exercise routine so simple that’s it’s impossible to screw up.

Here are 5 tips to make it happen.

Tip 1. Make it your choice.

Your approach to exercise will determine your chances of succeeding in it. Instead of turning it a chore (as if we need any more of those, right?), make it a choice. Tell yourself, “This is something I really want to do for myself.” The benefits? It will give you a greater sense of control and ownership of your actions, and will put you in the driver’s seat of your efforts to get fit.

Tip 2. Make it personal.

You won’t really stay motivated to work out just because you see other people doing it, or because others are telling you to do it. Why? Because nobody else is there with you 24/7 to keep encouraging you. You’ll have to encourage yourself! If you really want to convince yourself, be honest. Come up with good reasons — personal ones — to stay fit. Sounds hard? The next tip can help.

Tip 3. Keep in mind your big picture.

Remind yourself of the value of your effort to work out by asking this question: “Why am I doing this?” Make the connection between today’s workout and the fitness goals you set for yourself. It can be:

You want to get stronger, leaner, to build more stamina

You want to improve your health, both cardiovascular and mental health

You need to do something to adapt to a change in your life circumstances, like being stuck indoors during quarantine due to CODIV-19

Tip 4. Do it in baby steps.

The best way to build a healthy habit is to make it easy to do on a regular basis. The benefits? Instead of making it intimidating, you make it doable. Instead of aiming too high (“I have to run and lift weights for two hours!”), start with a super simple 10 or 20 workout session. If you’re not motivated and have no gym equipment at home, just start walking. Download a pedometer app like Pedometer ++ or Runtastic and set a daily goal for yourself. Make your steps smaller if you have a smaller apartment. Pick up the phone and call a friend or listen to a podcast episode. And be sure to carry your mobile phone with you as you’re walking!

Tip 5. Be consistent.

Have one single workout goal for the day and keep at it. Let’s say your goal is like mine, which is to walk 5K steps in one day. To meet my goal, I divide up my time into 10–15 minute increments and walk as I’m taking a break from work. I barely even feel it. But when I reach my goal, whatever I do (as many steps I go over) will feel like extra points. And it’s not about doing it only today. What I like about pedometer apps is that you can monitor just how much you’re active. Numbers don’t lie. And the best part? I can check the app and look at how much I walked for a whole month of staying indoors. Not an easy endeavor! And I’ll tell you one thing: when we’re in a better place and it feels safer to go outdoors and exercise, you won’t feel like you have to start anew. You’re going to keep at it — because you’ll remain consistent with exercise. Which, when you think about it, is much easier when you do things a little at a time.

使你付出的整個努力不會遭遇失敗。

換句話説，就是讓你的運動程序簡單到不可能被搞砸。

以下是實現這一目標的5個技巧。

技巧1：讓它成為你的選擇。

你對運動的態度將決定你在運動中成功的幾率。與其把它變成一件苦差事（好像我們還需要更多的苦差事似的，對嗎？），不如把它變成一種選擇。告訴自己，“這是我真正想為自己做的事情”。 其好處是什麼？這將使你對自己的行為有更大的控制感和主人翁意識，並使你在健身的努力中佔據主導地位。

技巧2：讓它成為個人的事情。

你不會因為看到其他人在健身，或者其他人告訴你要健身，就能真的保持健身的動力。為什麼呢？因為沒有人在你身邊24小時不斷地鼓勵你。你必須自己鼓勵自己! 如果你真的想説服自己，就要誠實。想出一個好理由--個人的理由--來保持健康。聽起來很難？接下來的提示可以幫助你。

技巧3：牢記你的大局。

通過問這個問題提醒自己努力鍛鍊的價值。 “我為什麼要這樣做？” 把今天的鍛鍊和你為自己設定的健身目標聯繫起來。它可以是：

你想變得更強壯，更精幹，培養更多的耐力

你想改善你的健康，包括心血管和心理健康

你需要做一些事情來適應你生活環境的變化，比如在因CODIV-19而被隔離期間被困在室內

技巧4：循序漸進地做。

培養健康習慣的最好方法是使其易於定期進行。這樣做的好處是什麼？與其讓它變得令人生畏，不如讓它變得可行。不要把目標定得太高（“我必須跑步和舉重兩個小時！"），而是從一個超級簡單的10或20次鍛鍊開始。如果你沒有動力，家裏也沒有健身器材，就從走路開始。下載一個計步器應用程序，如Pedometer ++或Runtastic，為自己設定一個每日目標。如果你有一個較小的公寓，讓你的步驟更小。拿起電話，給朋友打電話或聽一集播客。而且要確保在你走路的時候隨身攜帶你的手機!

技巧5：要保持一致。

當天要有一個單一的鍛鍊目標，並堅持下去。比方説，你的目標和我一樣，就是在一天內走5千步。為了達到我的目標，我把時間分成10-15分鐘，在工作中休息的時候步行。我甚至幾乎感覺不到它。但當我達到目標時，無論我做什麼（超過多少步），都會感覺是加分項。而且這並不是説只在今天做。我喜歡計步器應用程序的原因是，你可以監測你的活動量。數字是不會説謊的。最重要的是，我可以查看應用程序，看看我在一整個月裏在室內走了多少路。這可不是一件容易的事。我要告訴你一件事：當我們處在一個更好的地方，去户外鍛鍊感覺更安全時，你不會覺得你必須重新開始整件事情。你會繼續堅持下去--因為你一直在保持運動的一致性。當你想起來，當你一次做一點事情的時候，這要容易得多。

Lewis Lau

, Completed Insanity Max 30 and P90X3. Into calisthenics atm.

Gratification. Very quickly.

Many people start exercising because they want to see a change in their body. Be it to slim down or to get ripped.

Working out is hard. When you keep at it for awhile and you don’t see or feel any difference, naturally you get discouraged and lose the motivation to continue. However, if you can see results very quickly you would be convinced that what you are doing works. This would give you the impetus to keep it up longer.

I learned this after I read Marie Kondo’s Life Changing Magic Of Tidying. If you tidy only a bit everyday, you will never finish tidying. You must treat tidying as a life event. Only then will you see big change very quickly, get motivated to finish up the job and feel strongly about not returning to untidiness.

As with exercise, the change must be big and drastic if you want to stand a good chance of turning regular exercise into a habit.

6 mths ago I was only hitting the gym once a week, doing yoga and working the gym machines. I wasn’t fat or anything. In fact I was considerably fit. But my body doesn’t look it. Then I decided that I want to look toned and my abs to show. That’s when I started the Insanity Max30 program, doing HIIT 5 times a week in the comforts of my room.

It was crazy tough. My sleep suffered and thoughts of quitting came up very often. But only about a little more than 1 week into the program I could see the difference in my body in the mirror. The change was significant enough to convince me that if I keep at it, I would eventually get to my goal. On top of that, because the workouts are so tough, I wanted to maximise its effects. So I started to follow its prescribed meal plans as well.

It was mind blowing how quickly I start losing the body fats. My abs begin to show about a month into the program. The only issue is that I wasn’t taking enough protein so I was losing muscle as well. By then working out becomes a habit and I would actually feel uncomfortable whenever I miss a session.

By the end of the 2 months program, i was so motivated and into fitness and nutrition that I even started to meal prep.

Today I’m in the final 2 weeks of P90X3. Now I exercise almost every morning before work, 6 times a week. Meal prep every Sunday. It’s like clockwork.

要非常快的範圍內獲得滿足感。

許多人開始鍛鍊是因為他們想看到自己身體的變化。不管是為了瘦身還是為了變胖。

鍛鍊是很難的。當你堅持了一段時間，卻沒有看到或感覺到任何變化，你自然會感到氣餒，失去繼續下去的動力。然而，如果你能很快看到效果，你就會相信你所做的事情是有效的。這將使你有動力更長時間地保持下去。

我是在讀了Marie Kondo的《改變生活的整理魔法》後瞭解到這一點的。如果你每天只整理一點，你將永遠無法完成整理工作。你必須把整理當作一項生活活動。只有這樣，你才能很快看到巨大的變化，獲得完成工作的動力，並強烈感覺到無法再回到不整潔的狀態。

就像鍛鍊一樣，如果你想把定期鍛鍊變成一種習慣，這種改變必須是巨大的，而且是急劇的。

6個月前，我每週只去一次健身房，做瑜珈和使用健身房的機器。我並不胖或什麼。事實上，我的身體相當好。但我的體型看起來並不是這樣。然後我決定，我想讓自己看起來有活力，讓我的腹肌顯現出來。這時我開始了Insanity Max30計劃，在舒適的房間裏每週做5次HIIT。

這真是太難了。我的睡眠受到了影響，而且經常有放棄的想法。但在該計劃實施1周多一點的時候，我就能從鏡子裏看到我身體的變化。這種變化足以讓我相信，如果我堅持下去，我最終會達到我的目標。最重要的是，由於鍛鍊是如此艱難，我想使其效果最大化。所以我也開始遵循它規定的膳食計劃。

讓人吃驚的是，我開始減掉身上的脂肪的速度非常快。在該計劃實施一個月後，我的腹肌開始顯現。唯一的問題是我沒有攝入足夠的蛋白質，所以我的肌肉也在減少。那時，鍛鍊已經成為一種習慣，每當我錯過一次訓練，我就會感到不舒服。

在2個月的計劃結束時，我對健身和營養有了很大的動力，我甚至開始了備餐。

今天，我正處於P90X3的最後2周。現在我幾乎每天早上都在工作前鍛鍊，一週6次。每週日進行膳食準備。這就像時鐘一樣。