1.检查你的健康
在开始锻炼之前,咨询我们的医务人员并进行体检是非常重要的 。这对于刚开始剧烈运动的人来说尤为重要 。
早期检查可以发现任何可能导致我们在运动中受伤的健康问题或状况 。
它还可以帮助我们优化锻炼,让我们和我们的私人教练(如果我们选择与他们合作)更容易了解我们的局限性,并根据我们的具体需求制定锻炼计划 。
2. 制定计划并设定切合实际的目标
一旦我们决定开始定期锻炼,请尝试制定一个有可实现的步骤和目标的计划 。一种方法是从简单的步骤计划开始 。然后,随着我们健康水平的提高,我们可以在这个基础上继续建设 。
例如,如果我们的目标是完成一次5公里的跑步,我们可以从制定一个包含较短距离的计划开始 。一旦你完成了这些冲刺,增加距离,直到你可以一次跑5公里 。从小的可实现的目标开始会增加你成功的机会,让你在前进的每一步都充满动力 。
所以,在你开始锻炼之前,请做个体检,制定一个有现实目标的计划 。然后,把运动融入到我们的日常生活中,形成运动的习惯 。
3. 养成习惯
锻炼成功的另一个关键因素是坚持日常生活 。如果人们形成习惯并定期锻炼,似乎更容易长期保持锻炼习惯 。一项研究的综述得出结论,用新的更健康的习惯取代不健康的行为是长期保持这种行为的绝佳方式 。此外,制定一个时间表或每天在同一时间锻炼是维持我们日常生活并使之持久的好方法 。例如,我们可以通过计划每天下班后立即锻炼或早上第一件事来养成锻炼习惯 。选择最适合我们的时间很重要 。
【新手在开始锻炼前应该考虑什么(身体健康 计划和养成习惯)】因此,运动的最低建议是每周至少150分钟 。然而,重要的是慢慢开始,让你的身体不时休息 。
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