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[双语阅读] 研究:试着爱上运动

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发表于 2010-2-26 23:49 | 显示全部楼层 |阅读模式

有研究表明,越来越多的人认为自己不爱锻炼、怠于锻炼。其实,爱上锻炼,你可以做到。选择自己喜欢的运动,定个目标,化嫉妒为力量…

Some people can spring out of bed at the crack of dawn and slip right into a pair of sneakers without stopping for coffee. Maybe you’re not one of them. But even people who profess to hate working out can come to truly enjoy exercise and reap the health benefits. The first step is to choose an activity you love.

Set Small Goals

Deciding to run a marathon if you’ve never so much as walked half a mile—or to lose 50 pounds in only two months—is setting yourself up for the type of failure that will only make you want to give up. Instead, set small, realistic goals, such as: “I will take a 20- minute walk three days this week,” or, “I will lose two pounds.” The sense of success you get when you achieve these more-attainable milestones will rev up your motivation.

Turn Envy Into Motivation

Most of us have watched a friend suddenly get fit or lose weight and have felt a certain envy. Or perhaps you look at other, fitter people and think it must be easy for them. Instead of feeling hopelessly discouraged, switch your mindset and use your friend’s success to motivate yourself. Remind yourself: “If she can do it, I can too. I may be a little behind, but my friend is proof it’s possible.” Cheering a buddy’s success can help you on the way to your own.

Nix Negative Self-Talk

It's really tempting to get down on yourself, especially at the beginning of an exercise program. You know the drill: "I can't believe I let myself go. I hate my body." This kind of negative thinking is enough to make anyone stay in bed. While you're working out, concentrate instead on what your body can do. Every time you start to feel a negative thought coming on, consciously replace it with an affirmation: "It feels so good to stretch," or, "I'm getting stronger every day."

End On A High Note

Many exercisers report that when they make the last few minutes of their workout relaxing and pleasurable, they find themselves more likely to go back. If you finish your routine with a series of grueling push-ups, you’re likely to remember the pain. Instead, end your workout with a calming stretch while listening to your favorite song. When your mind conjures up exercise, it will recall the pleasant feeling you ended with—and feeling good about your body and yourself is the best incentive.


 

有些人天刚亮就起床,蹬上运动鞋连口咖啡都来不及喝就走了。或许你不属于这类人,虽然有些人嘴上说讨厌运动,但心里真喜欢锻炼还能收获健康。首先就是要选择一项你喜爱的运动。

设立小目标

半英里都还没走过就想跑马拉松,或是两个月内就想减掉50磅肉,这些计划终究要泡汤,只能使你放弃目标。制定一个现实点的小目标,例如“这周有三天我得走上20分钟”“我要减掉2磅肉”。当你完成这些更加切实可行的目标后,会感到一丝成就感将会使你信心倍增。

把嫉妒化成行动

我们中的许多人都曾见识过朋友突然间就变苗条了(减肥了),心中不免些许妒忌。或当你看到比你瘦的人,你会认为减肥对他们很容易。与其失望气馁,不如转变观念,把你朋友的成功事迹化作自己的动力。提醒自己:“她能做到,我也能。或许我现在是有些差距,但朋友的成功说明还是有可能做到的。“庆祝朋友的胜利就是在提前庆祝自己。

杜绝负面的心理暗示

尤其是锻炼计划伊始,很容易对自己没信心。你记住一条:”就这样放弃了,后果不堪设想。我恨透了自己的体形“这种消极的想法足够使你赖床不起。当你做运动时,甭管能不能承受,集中精力就行了。每当消极的念头袭来时,对自己回答一定要坚决肯定:“活动四肢的感觉真爽,”或“身体每天都在强健”。

见好就收

大多数锻炼的人反映说运动快结束时感到放松和愉快,所以才会更乐意从头再来。如果你做完常规的锻炼后再加上几个折磨人的俯卧撑,或许锻炼给你带来的印象只剩下疼痛了。所以说,锻炼结束时做做伸展运动,再听上几首你喜欢的歌曲。当你联想到锻炼时,能回忆起令人美好的感觉,自身也感觉不错,其实自己就是锻炼的最大推动力。

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