n***s 发帖数: 10056 | 1 A good article from cnn.
http://www.cnn.com/2011/HEALTH/01/28/exercise.reboot/index.html
"January is the natural reset point for people -- it's the beginning of the
year. The holidays are over. It's a natural time for people to make a change
and a shift in their life," he said.
The yearly ritual begins with newbies flooding the gym.
"Within the first three weeks, they fade away from the goal or the intensity
of what they're committing to," Littrel said. "From what I see, it takes 28
days to create a habit. They're quitting before the 21st day."
Their biggest complaint: They don't see any results.
....
1) You're not changing what you eat.
....
"When starting out an exercise program, if you want to see a successful
outcome, you work on food first," Yuam said.
....
2) You're not having fun during your workout.
....
"It's about doing something for yourself," said Rogers, a sports and
exercise psychologist in Phoenix, Arizona. "A lot of us are busy with family
, work and so many commitments. The workout time can be viewed as the one
hour of the day you dedicate to yourself."
....
3) You're only doing cardio.
....
Women tend to focus on cardio and neglect strength training, Yuam said.
He suggests resistance training at least three times a week to his clients.
The 2008 Physical Activity Guidelines for Americans published by the U.S.
Department of Health and Human Services recommended muscle-strengthening
physical activity on at least three days of the week for kids and two or
more for adults.
Strength training helps decrease body fat, increase lean muscle mass and
more efficiently burn calories.
4) Your goal is unrealistic.
Trying to go from a coach potato to an exercise warrior on a Spartan diet is
unsustainable for most people. Once life gets busy or stressful, people
drop all of these efforts and go back to unhealthy habits.
Set realistic goals and monitor your progress.
Take a picture of yourself the first week, and then take another in the
following weeks to track how you're doing, Yuam said.
========================================================== |
|