Fitness in life is not only a way to lose fat and gain muscle, it is also a way of life. So how do you make fitness a habit?
1. The goal should be high, but not unattainable
Whether it’s improving your endurance, participating in a triathlon, or doing a full 25 push-ups, setting a goal can certainly help you stick with it better.
If your goals are short-term, specific and realistic, such as “I’m going to walk 20 minutes a day,” rather than “I’m going to work out harder,” it’s easier to stick with them. If you reach your goal easily, set it higher and approve it every 4-6 weeks to make sure you’re not straying in the right direction.
2. Learn to reward yourself
If you can keep working out for a full year, reward yourself with a trip or a shopping trip or other something. Studies have found that gym goers who reward themselves regularly are 1-2 times more likely to meet the “American College of Sports Medicine Exercise Standards” than those who never reward themselves.
3. Write down your progress
Studies have found that people who stick to a diet or keep a fitness log are more likely to lose weight. In addition, in one study, people who kept detailed records would lose twice as much weight as those who did not remember. Take note of the form of exercise, time of exercise, intensity, distance, calories burned and location of exercise, as well as your mental state, fitness level, sleep the night before and diet.
Pedometers, heart rate monitors and stopwatches can help you keep detailed records that can give you an immediate sense of accomplishment and can help understand how far and fast you ran or walked, how many calories you burned, and how much progress you made. Use these tools to challenge yourself and set new goals.
4. “Mini” fitness exercise
If you are too busy, then you can set aside only 10-15 minutes a day to exercise to keep your body and mind in a good condition (endurance training or strength exercises are available). Although doing 1 micro exercise a day will help strengthen your fitness habits, but if you can have time to do 3 times a day, but also help shed excess weight.
Studies have found that people who work out in stitches every day are able to accumulate more fitness time than those who stick to a regular 30-45 minute fitness program. If you can’t guarantee an hour of walking, then it’s better to get out and exercise when you have time, even if it’s only 15 minutes.
5. Find a suitable partner
Going to the gym with a friend helps to better execute the fitness program. But this does not mean that any one friend can do this, there is a fitness program and beginners to work out with a partner will get better fitness results than the first trainer alone, and the two can support each other, encourage each other, from the group responsibility to benefit.
6. Multiple exercise options
A person’s enthusiasm for a particular fitness exercise may fade within a few months, so we should learn to harness our enthusiasm for exercise. If you feel that you have no more enthusiasm or can’t improve anymore, switch to a different form of exercise right away.
For example, go to martial arts with your child, or take a dance class, etc. As you get fitter, you will have more energy to participate in other sports, and at the same time, this will help to maintain a higher level of initiative.
7. Exercise daily
To turn fitness into a daily habit, do not go more than two days in a row without going to the gym. People who work out only 1-2 times a week are more likely to give up halfway than those who work out 3-4 times a week.
Because the frequency of fitness than fitness time or form of exercise can affect your fitness perseverance. The American College of Sports Medicine recommends exercising 3-5 days a week, and if you can only set aside 3 days a week to work out, then you should evenly distribute those 3 days to maintain some momentum.
8. Set aside time for fitness
Put a timely sticker on your computer or set an alarm clock so that it reminds you to work out at a set time every day. When you do the same thing at the same time every day, you can gradually develop a habit. Once a regular pattern is formed, the daily fitness will be as important as the company meeting. Studies also show that people who work out in the morning will get better results than those who work out in the late afternoon or evening, because people will be more focused and physical in the morning, and you should find the best time of day to work out.
Post time: Apr-22-2022