如何训练自己定期进行锻炼？

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。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处

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。

Sameera S
, Strength & Conditioning Coach
Discipline is the key, and here are some ways to self-discipline yourself for regular exercising.
Set long-term and short-term fitness goals
Setting specific measures help you celebrate your small and big victories. However, it is very necessary that you keep the goals realistic and not back down until you have achieved them. Persistently pursue your short term goals to make your way to the long-term goal. For example, losing 2 KG every 14 days would ultimately keep you motivated to lose the desired weight over time.
However, goals should be challenging; something that doesn’t make you work hard is cheating. You should feel challenged. You should leave your comfort zone, small steps each time.
Have a plan
Having a fitness plan is a good way to not get sidetracked by the daily activities happening around you. Sometimes missing a workout is unavoidable. But it should be an emergency or an unexpected event that requires your attention. But time management is important. Manage your day well to have ample time for all the important things, along with the unexpected events. In case those hours of days are not being utilized, try to enjoy them and spend them by learning new things.
Short workouts, high gains
If you cannot squeeze some time for exercising or working out, go for a workout such as HIIT. This exercise type helps you reduce the amount of time you need to exercise while producing stellar results, like conventional moderate-intensity workouts or even better. But, a high-intensity workout is not for everyone. Some health conditions restrict you from doing HIIT. Consult your doctor before you do it.
Entertain Yourself
Many fitness applications have brought in these wonderful features to improve the workout experience of their users. This includes music, podcasts, and even fitness games. These small entertainment modes help you get your mind of the discomfort you are feeling. You would soon start feeling you are less bored and conscious of your surrounding during a workout.
Workout with friends
Have a gym buddy or workout friend so that it becomes more enjoyable. You would feel more comfortable around people that you know. But you should have the right partner. Your partner should be as motivated for fitness as you are, and this would ensure you and they both are ready to support each other when any one of the two is feeling less motivated.

纪律是关键，这里有一些自律的方法，可以让自己定期锻炼。
设定长期和短期的健身目标
设定具体的措施有助于你庆祝你的小胜利和大胜利。然而，非常有必要的是，你要保持目标的现实性，在实现这些目标之前不要退缩。坚持不懈地追求你的短期目标，使你走向长期目标。例如，每14天减掉2KG，最终会让你有动力在一段时间内减掉理想的体重。
然而，目标应该是具有挑战性的；让你不用努力付出就能达到的东西就是欺骗。你应该感到有挑战。你应该离开你的舒适区，每次一小步。
有一个计划
有一个健身计划是不被周围发生的日常活动所干扰的好方法。有时错过一次锻炼是不可避免的。但它应该是一个紧急情况或需要你注意的意外事件。但时间管理很重要。好好管理你的一天，让你有充足的时间处理所有重要的事情，同时也要处理意外事件。如果这些时间没有被利用起来，要尽量享受这些时间，通过学习新事物来度过。
短时间锻炼，高收益
如果你不能挤出一些时间来锻炼或健身，就去做HIIT之类的锻炼。这种锻炼方式可以帮助你减少锻炼的时间，同时产生惊人的效果，就像传统的中等强度锻炼，甚至更好。但是，高强度的锻炼并不适合所有人。一些健康状况限制了你做HIIT。在你做之前，请咨询你的医生。
自娱自乐
许多健身应用程序带来了这些奇妙的功能，以改善用户的锻炼体验。这包括音乐、播客，甚至健身游戏。这些小的娱乐模式帮助你把注意力从你的不适感中转移出来。你很快就会开始觉得自己在锻炼过程中不那么无聊，也不那么在意周围的环境。
与朋友一起锻炼
有一个健身伙伴或健身朋友，这样会变得更加愉快。在你认识的人身边，你会感觉更舒服。但你应该有合适的伙伴。你的伙伴应该和你一样有健身的动力，这将确保你和他们都准备好在两个人中的任何一个感到动力不足时支持对方。

Sushant Chaudhari
, Developer at Openlix Financial
I recently read an answer on Quora on mini-habits that inspired me to try it out. And now it's been close to 45 days that I have been going to the gym every weekday. The steps I took are these:
Just 5 Minutes Everyday
I make it a point to workout just 5 mins everyday. The days I don't go to the gym, I do it at home. I feel good for keeping to my resolution and most frequently I end up doing more than that. The next day, I automatically feel like going to the gym.
On days when I am contemplating if I should go to the gym, I tell myself that I only need to workout for 5 mins. That's it! But after changing into gym clothes and getting on the treadmill or any other machine, I get pumped to work out more than that. And it usually ends up being a 25 min workout.
Small Reward for Going to the Gym
Usually I start feeling exhausted around noon (busy mornings at work). I choose this time to take a break and workout. I reward my fatigue with a warm shower! I come out feeling energetic and fresh. This reward system has made working out a pleasure for me. Even if I am not in the mood of working out, doing so for just 5 mins make me feel good about myself and I still get the warm shower reward. Though, till date I have never worked out less than 15 mins whenever I have gone to the gym.

我最近在Quora上读到过一个关于小习惯的答案，启发我去尝试。而现在，我坚持每个工作日去健身房已经接近45天了。我采取的步骤是这样的。
每天只需5分钟
我规定每天只锻炼5分钟。不去健身房的日子，我会在家里做。我觉得遵守自己的决议很好，而且大多数情况下，我最终做的都超过了这个时间。第二天，我就会自动感到想去健身房。
在我考虑是否应该去健身房的日子里，我告诉自己，我只需要锻炼5分钟。那就去做吧! 但在换上健身服并登上跑步机或任何其他机器后，我就会有动力去锻炼更多的时间。而这通常会到达25分钟的锻炼才结束。
去健身房的小奖励
通常情况下，我在中午左右开始感到疲惫（工作繁忙的早晨）。我选择在这个时候休息一下，进行锻炼。我用一个温水澡来奖励我的疲劳! 我出来时感觉精力充沛，神清气爽。这种奖励制度使锻炼成为我的乐趣。即使我没有心情锻炼，只做5分钟的锻炼也会让我对自己感觉很好，而且我还能得到温水淋浴的奖励。虽然，到目前为止，我每次去健身房锻炼都不会少于15分钟。

Kelin Doan
, Administrator
There is no magic in making yourself discipline to exercise regularly.
Maybe the magic lies in the power of your will.
But I hope with these tips, it will be easier for you to create the will you are looking for.
List down the REASONS why you want to exercise regularly. This will strengthen your determination to exercise more often. You want to be more attractive? You want to challenge yourself? You want to lose weights to fit in the suit/dress you love? Knowing the reasons why you start will help you to be more discipline and determine to reach the goals you have set for yourself.
What are your daily goal, schedule?: You want to start off as doing it everyday or alternative days? With high intensity or low intensity workout? If you start as daily routine, it would be a good start for just a few first days or weeks, but it will result in fatigue and exhaustion as your body does not get used to this routine. Once you are tired, your will will start to get eroded. But if you are doing it on alternative days allowing yourself to rest, you are more likely to feel rested and ready for the next session. Over time once you’re used to it, you can increase the intensity, the frequency.
Are you doing it alone or with the help of someone? If you’re doing it alone, it would be very difficult to be disciplined since you are your motivator. But if you are doing with a personal trainer or with a friend, you’re more likely to feel responsible for the presence, the time spent, effort and money of someone’s else.
Be motivated: reading news, health wellness blog articles, books about health and exercises. This will remind you daily the reasons why you started and also help to strengthen your mind-power to keep yourself motivated everyday to workout. Also, reading quotes and putting them as wallpaper are also great methods.
Remember, “it’s not how you start, it’s how you end.”
cheers.

并没有什么魔法能让自己自律地定期锻炼。
也许魔法在于你意志的力量。
但我希望通过这些提示，你能更容易产生你所寻找的意志。
列出你想定期锻炼的理由。这将加强你更经常锻炼的决心。你想变得更有魅力？你想挑战自己？你想减轻体重以穿上你喜欢的西装/裙子？ 了解你开始的原因将有助于你更加自律，并决心达到你为自己设定的目标。
你每天的目标是什么，时间安排是什么？ 你想一开始就每天做，还是周期性的几天？用高强度还是低强度的锻炼？ 如果你开始时每天都做，在最初的几天或几周，这将是一个好的开始，但它会导致疲劳和疲惫，因为你的身体不习惯这种常规。一旦你累了，你的意志就会开始被削弱。但如果你在周期性的日子里做，允许自己休息，你就更有可能感到休息好了，并为下一次训练做好准备。随着时间的推移，一旦你习惯了它，你就可以增加强度和频率。
你是自己做还是在别人的帮助下做？ 如果你一个人做，就很难有纪律性，因为你就是你的动力。但如果你是与私人教练或与朋友一起做，你更有可能感到对别人的存在、花费的时间、努力和对金钱负责。
要有动力：阅读新闻、健康养生博客文章、有关健康和锻炼的书籍。这将每天提醒你开始的原因，也有助于加强你意志的力量，使自己每天都有锻炼的动力。此外，阅读名言并将其作为墙纸也是很好的方法。
记住，事情"不在于你如何开始，而在于你如何结束"。
干杯。

Marie Silvaggio-Cove
, worked at Offices
For me, it was realizing that I am not a “gym” person. I had a membership at a gym, and barely ever went (especially when it was -45C with a wind chill in the winter time…UGH!). Basically I threw my money down the drain. So my answer to that was to make sure I had everything I needed at HOME. Free weights, step with three levels, yoga mat, exercise bands, and nearly every video known to humanity for exercising (T25, P90X3, Jillian Michaels, Tae Bo, etc., plus everything you can find on YouTube for free). In my mind this gave me the reasoning of “no excuses, because it’s all RIGHT HERE.” And now I work out every day. But remember the most important thing—even a 10 minute exercise session on a day when you’re swamped is better than doing nothing at all. And if you can’t find the time to do a half-hour/forty minute workout all at once, sneak in those little 10 minute sessions wherever you can—find a workout to follow on YouTube, or do something on your own. If it’s nice out, go walk as briskly as you can during your lunch hour. If you have a dog, take it out after work—dogs love being taken for a run. What it boils down to is this—if it is IMPORTANT to you, you WILL do it. If it does not mean enough to you, you won’t.

对我来说，是当我意识到我不是一个"健身"者的时候。我有一个健身房的会员资格，但几乎没有去过（尤其是当冬天伴随着寒风的零下45度气候...吐血！）。基本上我是把我的钱扔进了下水道。所以我的答案是确保我在家里有我需要的一切。自由重量、三级台阶、瑜伽垫、健身带，以及几乎所有人类已知的锻炼视频（T25、P90X3、Jillian Michaels、Tae Bo等，加上所有你能在YouTube上免费找到的东西）。在我看来，这给了我"没有任何借口，因为这一切都在这里"的理由。而现在我每天都在锻炼。但请记住最重要的一点--即使在你工作繁忙的日子里进行10分钟的锻炼，也比什么都不做要好。如果你找不到时间一下子做半小时/40分钟的锻炼，就在你能做的地方偷偷地做10分钟的锻炼--在YouTube上找一个锻炼方法，或者自己做一些。如果天气好，在午餐时间尽可能快地去散步。如果你有狗，下班后带它出去跑一跑--狗喜欢被带去跑步。归纳起来就是--如果它对你很重要，你就会去做。如果它对你来说意义不大，你就不会去做。

Xingyu Zhang
, Lost 55pounds over 3 years
You don’t have to.
I’m 176 cm (~ 5′10) tall and I used to weigh 90 kg (200 pounds). I got to 145 pounds over 3 years.
At the beginning, I did not started to work out to lose weight. I knew I was overweight and I could use more physical activities in my life, but I felt embarrassed to work out in a gym, along side all those fit dudes. I got an app on my phone and started doing push-ups and body weight squats in my basement. I didn’t weigh myself so I wasn’t looking at how much weight I’ve lost. I only realized that I lost weight when my roommate told me that I looked much fitter 4 months after I started.
Then I got an internship and I moved to a small town with a population of around 12,000 people. While I was in university, I ate out all the time. I couldn’t anymore because I was practically living in a mountain. I started cooking. I was eating the same amount volume-wise, but I used much less oil than those restaurants. The house I lived in also had terrible internet so staying at home was boring and I got a membership at a local gym. A trainer showed me how to use all those machines and gave me a simple circuit training program as their sign up bonus. I did that and 20 minutes of jogging on a treadmill everyday for 4 months because I didn’t have anything better to do. I lost half a pound everyday in that 4 months.
The point of my story is that you can have to be disciplined to exercise regularly. Make small changes that’ll stick (e.g. walking 10 minutes per day) rather than dramatic changes that are too painful to keep doing. As long as you are more active and eating healthier than before, you will see results. Then you can make more incremental changes.

你不必非要去做。
我身高176厘米（约5′10），曾经体重90公斤（200磅）。3年来，我的体重降到了145磅。
一开始，我并没有开始锻炼来减肥。我知道我超重了，我可以在生活中参加更多的体育活动，但我觉得在健身房锻炼很尴尬，因为要和那些看起来很健壮的人在一起。我在手机上下载了一个应用程序，开始在地下室做俯卧撑和负重深蹲。我没有称过自己的体重，所以我不知道我减了多少体重。在我开始锻炼的4个月后，当我的室友告诉我，我看起来更健康了时，我才意识到我减重了。
然后我得到了一份实习工作，我搬到了一个人口约为12,000人的小镇。在我上大学时，我一直在外面吃东西。现在我不能再这样做了，因为我几乎是生活在山里。我开始自己做饭。我吃的东西在分量上是一样的，但我用的油比那些餐馆少得多。我住的房子的网络也很糟糕，所以呆在家里很无聊，于是我在当地的一个健身房办了会员卡。一个教练告诉我如何使用所有这些机器，并给了我一个简单的循环训练计划作为在他们这注册的奖品。在4个月里，我每天都在跑步机上做20分钟的慢跑，因为我没有更好的事情可做。在这4个月里，我每天都瘦了半磅。
我的故事的重点是，你可以有纪律地定期锻炼。做一些能坚持下去的小改变（例如，每天步行10分钟），而不是做一些太痛苦的戏剧性改变。只要你比以前更积极，饮食更健康，你就会看到效果。然后你可以做出更多渐进的改变。