【龙腾网】如何训练自己定期进行锻炼？

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How can you discipline yourself to exercise regularly?

如何训练自己定期进行锻炼？

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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.

使你付出的整个努力不会遭遇失败。
换句话说，就是让你的运动程序简单到不可能被搞砸。
以下是实现这一目标的5个技巧。
技巧1：让它成为你的选择。
你对运动的态度将决定你在运动中成功的几率。与其把它变成一件苦差事（好像我们还需要更多的苦差事似的，对吗？），不如把它变成一种选择。告诉自己，"这是我真正想为自己做的事情"。 其好处是什么？这将使你对自己的行为有更大的控制感和主人翁意识，并使你在健身的努力中占据主导地位。
技巧2：让它成为个人的事情。
你不会因为看到其他人在健身，或者其他人告诉你要健身，就能真的保持健身的动力。为什么呢？因为没有人在你身边24小时不断地鼓励你。你必须自己鼓励自己! 如果你真的想说服自己，就要诚实。想出一个好理由--个人的理由--来保持健康。听起来很难？接下来的提示可以帮助你。
技巧3：牢记你的大局。
通过问这个问题提醒自己努力锻炼的价值。 "我为什么要这样做？" 把今天的锻炼和你为自己设定的健身目标联系起来。它可以是：
你想变得更强壮，更精干，培养更多的耐力
你想改善你的健康，包括心血管和心理健康
你需要做一些事情来适应你生活环境的变化，比如在因CODIV-19而被隔离期间被困在室内
技巧4：循序渐进地做。
培养健康习惯的最好方法是使其易于定期进行。这样做的好处是什么？与其让它变得令人生畏，不如让它变得可行。不要把目标定得太高（"我必须跑步和举重两个小时！"），而是从一个超级简单的10或20次锻炼开始。如果你没有动力，家里也没有健身器材，就从走路开始。下载一个计步器应用程序，如Pedometer ++或Runtastic，为自己设定一个每日目标。如果你有一个较小的公寓，让你的步骤更小。拿起电话，给朋友打电话或听一集播客。而且要确保在你走路的时候随身携带你的手机!
技巧5：要保持一致。
当天要有一个单一的锻炼目标，并坚持下去。比方说，你的目标和我一样，就是在一天内走5千步。为了达到我的目标，我把时间分成10-15分钟，在工作中休息的时候步行。我甚至几乎感觉不到它。但当我达到目标时，无论我做什么（超过多少步），都会感觉是加分项。而且这并不是说只在今天做。我喜欢计步器应用程序的原因是，你可以监测你的活动量。数字是不会说谎的。最重要的是，我可以查看应用程序，看看我在一整个月里在室内走了多少路。这可不是一件容易的事。我要告诉你一件事：当我们处在一个更好的地方，去户外锻炼感觉更安全时，你不会觉得你必须重新开始整件事情。你会继续坚持下去--因为你一直在保持运动的一致性。当你想起来，当你一次做一点事情的时候，这要容易得多。

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.

要非常快的范围内获得满足感。
许多人开始锻炼是因为他们想看到自己身体的变化。不管是为了瘦身还是为了变胖。
锻炼是很难的。当你坚持了一段时间，却没有看到或感觉到任何变化，你自然会感到气馁，失去继续下去的动力。然而，如果你能很快看到效果，你就会相信你所做的事情是有效的。这将使你有动力更长时间地保持下去。
我是在读了Marie Kondo的《改变生活的整理魔法》后了解到这一点的。如果你每天只整理一点，你将永远无法完成整理工作。你必须把整理当作一项生活活动。只有这样，你才能很快看到巨大的变化，获得完成工作的动力，并强烈感觉到无法再回到不整洁的状态。
就像锻炼一样，如果你想把定期锻炼变成一种习惯，这种改变必须是巨大的，而且是急剧的。
6个月前，我每周只去一次健身房，做瑜珈和使用健身房的机器。我并不胖或什么。事实上，我的身体相当好。但我的体型看起来并不是这样。然后我决定，我想让自己看起来有活力，让我的腹肌显现出来。这时我开始了Insanity Max30计划，在舒适的房间里每周做5次HIIT。
这真是太难了。我的睡眠受到了影响，而且经常有放弃的想法。但在该计划实施1周多一点的时候，我就能从镜子里看到我身体的变化。这种变化足以让我相信，如果我坚持下去，我最终会达到我的目标。最重要的是，由于锻炼是如此艰难，我想使其效果最大化。所以我也开始遵循它规定的膳食计划。
让人吃惊的是，我开始减掉身上的脂肪的速度非常快。在该计划实施一个月后，我的腹肌开始显现。唯一的问题是我没有摄入足够的蛋白质，所以我的肌肉也在减少。那时，锻炼已经成为一种习惯，每当我错过一次训练，我就会感到不舒服。
在2个月的计划结束时，我对健身和营养有了很大的动力，我甚至开始了备餐。
今天，我正处于P90X3的最后2周。现在我几乎每天早上都在工作前锻炼，一周6次。每周日进行膳食准备。这就像时钟一样。