10 個(gè)方法提高你的運(yùn)動(dòng)積極性

Hate to work out? These simple strategies will get you up and going for good.

討厭戶外運(yùn)動(dòng)?以下這些簡(jiǎn)單的方式為會(huì)讓你重拾遺失的美好。

Debbe Geiger could summarize her feelings about exercise in two words. “It stinks,” she'd say.

But then her thinking changed when -- after much urging from friends who wanted her to play with them -- she joined a volleyball team. Now, she’s at the gym with a convert’s fervor on game nights because she doesn’t want to let her teammates down. “There have been lots of reasons I could have missed, and I haven’t,” says Geiger of Cary, N.C.

Debbe Geiger用兩個(gè)詞總結(jié)了她鍛煉的感覺，“真惡”。但在那些想和她一起鍛煉的朋友不斷的敦促下，她的想法改變了。后來她加入排球隊(duì)?，F(xiàn)在，她以改天換面的熱情參與健身房的排球之夜，因?yàn)樗幌胱屗年?duì)友失望。這個(gè)來自北卡羅來納州卡里的姑娘Geiger說， “我有很多的理由去放棄，但我沒有。”

Her experience illustrates what exercise experts have known for years: To stick with an exercise routine, you need a reason to carry on when that little voice inside says, "Sit on the couch. Have a doughnut."

為了堅(jiān)持訓(xùn)練的日程，當(dāng)心理暗示“去躺沙發(fā)吧”的時(shí)候你需要一個(gè)堅(jiān)強(qiáng)的理由。她的經(jīng)歷表明了運(yùn)動(dòng)專家們久經(jīng)沙場(chǎng)的真理：為了堅(jiān)持訓(xùn)練的日程，當(dāng)心理暗示“去躺沙發(fā)吃甜甜圈吧”的時(shí)候你需要一個(gè)堅(jiān)強(qiáng)的理由。

And just knowing that exercise is good for you doesn't seem to be enough to get you moving.

Carla Sottovia, assistant director of fitness at the Cooper Fitness Institute in Dallas, says, “You may have had a bad experience in school, or maybe you’re afraid you’ll hurt yourself. Maybe you’re even afraid to sweat.”

而且只是知道訓(xùn)練對(duì)你有好處還貌似不足以讓你動(dòng)起來。來自達(dá)拉斯Cooper Fitness Institute的健身助教Carla Sottovia說，“也許你在學(xué)校里有過難堪的經(jīng)歷，或者你怕會(huì)傷了自己。亦或是你甚至不敢流汗。”

Intimidation is a factor also, experts say. When you're out of shape, it takes courage to don workout duds and head for the gym. If any of this sounds familiar, don't give up hope.

Here are fitness inspiration tips from fitness experts and exercise converts that are guaranteed to help you learn how to love moving.

專家說，“來自外界的壓力也是另外一個(gè)原因。當(dāng)你體型不好時(shí)，你需要勇氣穿起運(yùn)動(dòng)服和前往健身房，如果任何這些經(jīng)歷你聽起來似曾相識(shí)，請(qǐng)不要放棄希望。以下是幾點(diǎn)專家和運(yùn)動(dòng)皈依者的健身貼士，能保證幫助你的學(xué)會(huì)如何熱愛運(yùn)動(dòng)。

1. Be Realistic

1、 現(xiàn)實(shí)點(diǎn)

First-time exercisers often set unrealistic goals that are too ambitious for beginners. Gerald Endress, fitness director of the Duke Diet and Fitness Center in Durham, N.C. says, “They want to go for maximal goals, but they tend to get overwhelmed.”

首次鍛煉的人經(jīng)常為自己設(shè)一些初學(xué)者不切實(shí)際的目標(biāo)。來自北卡羅來納州達(dá)勒姆的Duke Diet and Fitness的健身教練Gerald Endress說，“有人要實(shí)現(xiàn)最大的目標(biāo)，但最終都不堪重負(fù)。”

So don’t start off trying to work out an hour every day. Instead, set more reasonable, achievable goals, like exercising 20 to 30 minutes two or three times a week.

所以不要一開始就每天鍛煉一個(gè)小時(shí)。取而代之，設(shè)立更多合理的可以實(shí)現(xiàn)的目標(biāo)。像每周鍛煉2到3次，每次20到30分鐘。

2. Keep Track of Your Progress

2、堅(jiān)持記錄你的鍛煉進(jìn)度

Remember to chart your progress, whether it's with a high-tech online tracker or an old-school fitness journal. Seeing incremental improvements, whether it's improved time, increased reps, or greater frequency of workouts, can boost your exercise motivation.

記得畫出你的日程表，不管是用高科技的網(wǎng)絡(luò)跟蹤器還是老套的健身日記。借此觀察你一點(diǎn)一滴的進(jìn)步，不管是鍛煉時(shí)間的增多，鍛煉次數(shù)的增加或者戶外運(yùn)動(dòng)頻率的提高等，都能提高你的運(yùn)動(dòng)積極性。

3. Don't Expect Perfection

3、不要期待完美

Another pitfall is all-or-nothing thinking, a perfectionist way of looking at life that leads to giving up when you miss a day or two or your workout doesn’t go well. Endress says if you accept that there will be some sidesteps on your fitness journey, you’ll be better prepared mentally to deal with setbacks.

Expect that you'll get sick from time to time, and be psychologically prepared to miss a few days of exercise when that happens. Don’t let it be an excuse for giving up. "From then on, many people say, ‘I can’t exercise,'" Endress says. "But there’s always a way to exercise."

另外一個(gè)陷阱是要么全有或全無的想法。當(dāng)一兩天沒有鍛煉或者戶外運(yùn)動(dòng)做不好的時(shí)候，那些對(duì)生活持完美主義方式的人終將半途而廢。Endress說，如果你接受自己的健身日程里存在一些空檔，你最好準(zhǔn)備克服心理上的挫折。期望越大則失望越大，為以防萬一心理上先做好幾天沒鍛煉的準(zhǔn)備。但不要讓它成為放棄的借口。“從那個(gè)時(shí)候開始，很多人會(huì)說，‘我不能鍛煉啦’，” Endress表示，“但事實(shí)上總有鍛煉的方法的。”

To keep injuries from sidelining you, do your best to prevent them by warming up, cooling down, stretching properly, and not doing too much too soon.

為了防止受傷，你最好健身前合理地做熱身，緩沖和拉抻運(yùn)動(dòng)。不要做太多和太快。

4. Don't Compare Yourself to Others

4、不要跟別人比較。

We’ve all seen those toned, fatless specimens who strut through the gym in their Barbie-sized shorts and sports bras.Don’t compare yourself to them, Endress says. Forget about them. Forgive them. But do not let them deter you from your goal.

我們經(jīng)?？吹侥切┥眢w超好的沒有一點(diǎn)脂肪的靚妹，穿著芭比娃娃大小的運(yùn)動(dòng)短褲和文胸，在健身房里抬頭挺胸。Endress說，不要跟她們比。忘掉她們。原諒她們。不要讓她們妨礙你實(shí)現(xiàn)自己的目標(biāo)。

5. Get Support

5、尋求幫助

Enlist the help of your spouse, girlfriends, boyfriends, buddies -- anyone who will encourage you to stay on track.

"The person should be in support, but not say, 'Why can’t you? It’s so easy,'" says Sottovia. If helpful reassurance turns into criticism, gently remind your pal that you don’t need nagging.

If you need additional help, hire a trainer, she advises.

尋求來自你的配偶，女友，男友或者好朋友等任何能鼓勵(lì)你堅(jiān)持下去的人的幫助。Sottovia 說，“那個(gè)人應(yīng)該支持你，而不是說，‘這么簡(jiǎn)單你為什么辦不到?’”如果勸慰變成的苛責(zé)，那就稍微提醒你的同伴少嘮叨一點(diǎn)。她建議，如果你需要額外的幫助，可以雇一個(gè)教練。

6. Find the Fun In It

6、從中尋找樂趣

Sottovia and Endress both say it’s essential to find an activity you like. With an explosion in the number and types of fitness classes at most gyms, it has become easier to find something to appeal to you, from aerobics to Zumba.

If you're not the gym type, walk around your neighborhood or try activities around the house, such as walking up and down stairs or dancing with the stars in your living room. If you're motivated by being social, follow Geiger's lead and join a team.

Sottovia和Endress都表示找一個(gè)你感興趣的活動(dòng)是很有必要的。隨著大多數(shù)的健身房都在辦各種各樣不勝枚舉的健身課程，從有氧運(yùn)動(dòng)到健身舞，因此很容易找到你感興趣的東西。如果你不喜歡去健身房，那就在鄰里散散步或者在家附近做一些活動(dòng)，比如上下樓或者在客廳里跟著電視里的明星跳舞。如果你熱衷社交，那就追隨Geiger的領(lǐng)導(dǎo)并加入一個(gè)小組。

7. Break It Up

7、分期鍛煉

You can make it easier on yourself by splitting your exercise session into two or three sessions, says Endress. Research supports the idea that this can be as beneficial as one long workout, he says.

So, for example, if you don’t feel like exercising for an hour on any given day, do three sessions of 20 minutes each.

Endress說，你可以把你1期的訓(xùn)練分成2到3期，這樣使健身更容易一些。他說，研究證實(shí)了這個(gè)觀點(diǎn)，分期訓(xùn)練可以達(dá)到整期訓(xùn)練的效果。因此，舉個(gè)例子，如果你不喜歡一天持續(xù)訓(xùn)練一個(gè)小時(shí)，那就分成3個(gè)20分鐘鍛煉。

8. Make It Convenient

8、讓自己更加自信

Do whatever you can to remove obstacles to exercise, and make it as convenient as possible, says Sottovia. If you are time-pressed, for example, don't spend 30 minutes driving to a gym. Try exercising at home to fitness DVDs instead. If you're too tired to work out at the end of the day, set your alarm a little earlier and exercise in the morning.

Sottovia說，盡你所能排除萬難堅(jiān)持鍛煉，并讓自己更加自信。如果你時(shí)間緊迫，比如，無法開30分鐘的車去健身房。那就在家里一邊看健身DVD一邊鍛煉。如果你傍晚覺得太累無法戶外運(yùn)動(dòng)，那就讓鬧鈴響得早一點(diǎn)，早上去鍛煉。

9. Forget the Past

9、忘記過去

Don't let previous bad experiences with exercise hinder you, Sottovia says.

So maybe you weren’t the most athletic kid in high school and were the last chosen for class games. That was years ago. Your goal now is not to win a letter jacket or make the cheerleading squad -- you want to exercise to stay healthy and enjoy your life.

Sottovia說，不要讓過去不好的健身經(jīng)歷阻礙你。因此你也許不是高中里最好的運(yùn)動(dòng)健兒，甚至是班級(jí)運(yùn)動(dòng)游戲里最不受歡迎的人。但那都是過去的事兒了。你的目標(biāo)不是贏得印有字母的夾克也不是成為拉拉隊(duì)隊(duì)員——你想要的是通過鍛煉保持身體健康和享受生活。

10. Reward Yourself

10、獎(jiǎng)勵(lì)你自己

Treat yourself for making the effort to exercise -- not with food, but with something that you enjoy, like a movie or flowers, says Endress

Endress說，獎(jiǎng)勵(lì)你自己為健身所做的努力——不要用食物，用你喜歡的東西，像看個(gè)電影或者鮮花。

Try to think of indulgences that will reinforce a mind-body connection so you can savor the rewards of your hard work. Plan a short trip, or just an hour in a botanical garden. Go to a ball game. And remind yourself with each precious moment that you are enjoying this time because of all the great things you have been doing for yourself.

嘗試去考慮加強(qiáng)身心聯(lián)系的贖罪券，從而你能享受辛苦耕耘后的自我獎(jiǎng)勵(lì)。計(jì)劃一個(gè)短期旅行，或者去一個(gè)小時(shí)植物園。去看球類的比賽。并在每一個(gè)這樣的美好時(shí)刻提醒自己，你之所以能享受這美妙的時(shí)光是源于自己辛苦的付出。