Stick-With-It Strategies for Fitness Success

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Pafupifupi nthawi ngati iyi chaka chilichonse, malingaliro athu ambiri pakudzipangira tokha asintha momwe timakhalira. Komabe ngakhale tili ndi zolinga zabwino, malingaliro athu nthawi zambiri amakhala akuzungulira pofika pa Feb. 15, pamene tikubwerera kuzikhalidwe zomwe zidakhazikika.

Zoonadi, tonse tikanakhala athanzi, athanzi komanso amphamvu ngati tingangoyamba kuchita masewera olimbitsa thupi nthawi zonse ndi kudya zakudya zopatsa thanzi, ndi kusiya chizolowezi chotsitsa pint ya Rocky Road kutsogolo kwa TV m'malo mongotenga pambuyo pake. kuyenda chakudya chamadzulo. Koma ndichifukwa chiyani kuli kovuta kukhala ndi njira zatsopano ndikusintha zoyipa zakale? Roger Walsh, M.D., Ph.D., pulofesa wa matenda a maganizo ndi khalidwe la anthu pa yunivesite ya California, ku Irvine, ananena kuti: “Anthu analengedwa kuti azikhala ndi makhalidwe abwino. "Ubongo wathu uli ndi waya motero." Ndi zizolowezi monga kudya ndi kugona, pambuyo pake, zomwe zimapangitsa kuti anthu apulumuke monga mitundu.

Ngakhale machitidwe awiriwa ndi achibadwa, zizolowezi zathu zambiri zimaphunziridwa, nthawi zambiri tili ana komanso tibwerezabwereza. Zanenedwa kuti chizolowezi chili ngati pepala: Ikangodulidwa, imayamba kugwera khola lomwelo. Koma ngakhale zizolowezi zanu ndizochuluka ngati mapindidwe m'mapu atatu, mutha kuphunzira zatsopano.

Osangoyesa kuzisintha zonse mwakamodzi. Chiwembu chachikulu chosiya kusuta, kumwa, kudya zakudya zopatsa thanzi komanso kukhala mbatata yogona nthawi imodzi chitha kulephera. Sankhani chizolowezi chimodzi ndikuchiganizira. Sankhani zomwe zingakulimbikitseni kwambiri: kukhala woyamba kapena ovuta kwambiri. Chizoloŵezicho chikazika mizu, yesetsani kuchitanso chinacho.

Komanso, khalani achindunji. Mwachitsanzo, m'malo molumbira kuti "mudzadya bwino," tsimikizirani kuti muzidya zipatso ndi ndiwo zamasamba zochuluka tsiku lililonse kwa mwezi umodzi, kenako kukhala ndi nthawi yopuma yokwanira kenako kukonza mapulani.

Dzikhazikitseni kuti muchite bwino

Choyamba, konzani malo anu kuti mugwirizane ndi chizolowezi chanu chatsopano, ndikuchotsani mayesero omwe amalimbikitsa wakalewo. Ngati mukuyesera kusiya kudya ayisikilimu kwambiri, mwachitsanzo, musasunge chilichonse mufiriji. Funsani anzanu ndi abale anu kuti akuthandizeni. Kapena, ngati mukukayikira kuti sangakulimbikitseni kapena kuwononga, sungani zolinga zanu. Mungafune "kudzipangira chiphuphu" mwa kukhazikitsa dongosolo la mphotho. Chitani chilichonse chomwe chingatheke kuti muwonjezere zovuta zomwe mukufuna.

Muyeneranso kukhala olimba mtima mpaka mutakhazikitsa chizolowezi chatsopano. "Osasiyanitsa mwezi woyamba," akutero Walsh. Ndikosavuta kudzitsimikizira kuti cookie imodzi yokha, kulimbitsa thupi kamodzi kophonya, sikuwerengera. Akatswiri a zamaganizidwe amati zili ngati kuponya mpira ulusi womwe ukuyesera kuwuluka: Umamasulidwa mwachangu. Pokhapokha mutasiya chizolowezi chodya ayisikilimu usiku uliwonse ndizotheka kuti muzisangalala ndikutumikiranso.

Limbitsani chizolowezi chanu chatsopano

Si chinthu choyambitsa chizolowezi chomwe chofunikira; ndi chizolowezi. Kuchita chinthu chatsopano kungakhale kovuta poyamba, koma kubwereza chimakhala chosavuta ndipo, pamapeto pake, chimangochitika zokha. Monga bonasi, mutha kufika pena pamene ntchito yatsopanoyi sinali yovuta, ndiyosangalatsa. Mukuyembekeza kudzakhala ndi zipatso zatsopano m'malo mokomera ayisikilimu.

Kupanga m'malo kungakuthandizeni panthawiyi chifukwa zizolowezi zambiri zimagwirizanitsidwa ndi zochitika zina - kudya pamene mukuphunzira, mwachitsanzo. Mutha kuterera kwambiri mukapeza kuti simungathe kuyang'ana kwambiri mabuku anu popanda kudya. Kotero mmalo moyesera kusiya kudya kwathunthu, sinthani chipatso kapena chimanga chodzaza mpweya. Kusintha zizolowezi sikukhudzana ndi kusowa. Koma samalani pamene mukusintha chizoloŵezi china m’malo mwa chinzake. Ngakhale kuti zotsatira zake zimakhala kuti zizoloŵezi zimangochitika zokha, pamene mukusintha muyenera kuganizira: Ndi pamene simukusamala ndi pamene mungathe kutha.

Nthawi yomwe mumadzuka ndi nthawi yabwino kutsimikiziranso chisankho chanu kuti musinthe, Walsh akuti. Tsiku lonse, pamene mayesero amakupangitsani kubwerera mmbuyo, imani, pumulani ndi kupuma pang'ono. Lingalirani zotsatira za machitidwe anu, kenako chitani zomwe mukudziwa kuti ndi zabwino kwa inu.

Sungani zolimbitsa thupi zanu kuti zisachepe

Kuti mupitirizebe kuchita masewera olimbitsa thupi, akatswiri azaumoyo amapereka malangizo awa:

Lankhulani mosapita m'mbali. Dziwani zomwe muti muchite, nthawi ndi komwe mudzachitire ndikusunga izi mosasinthasintha. "Osasiya chipinda chilichonse chodzitchinjiriza mukamakhala ndi chizolowezi ichi," akutero a James E. Loehr, Ed.D., wamkulu wophunzitsa amisili othamanga, a LGE Performance Systems, Orlando, Fla. "Wing it, ndipo itenga kwatenga nthawi yayitali. "

Pangani mkhalidwe wokakamiza. "Pangani masewera olimbitsa thupi kukhala osangalatsa komanso owoneka bwino," akutero a Loehr. Pezani malo omwe mumakhala omasuka komanso osavuta; sankhani nthawi yoyenera inu; nyamula zida zanu usiku watha; kudzikakamiza pokonzekera kukumana ndi bwenzi; bweretsani nyimbo zosangalatsa.

Zolinga. Yang'anani pa ndondomekoyi, osati zotsatira zake. "Khazikitsani zolinga zazing'ono sabata iliyonse, monga kuchita masewera olimbitsa thupi katatu, m'malo mongotaya mapaundi 5," akutero a Phil Dozois, omwe ndiomwe amakhala ku Breakthru Fitness Studio. "Zotsatirazi zikulimbikitsani kuti mupitilize."

Kondwerani zopambana. Kupambana konse kwakung'ono - kumaliza kubwereza 20 pomwe sabata yatha mutha kuchita 15, kumaliza gawo lachiwiri - kukufikitsani kufupi ndi cholinga chanu chonse. Tsatani iwo mu nyuzipepala ndikuwapatsa mphotho ndi zovala zatsopano kapena kutikita minofu kumapazi.

Pezani chithandizo. Gawani mapulani anu olimbitsa thupi ndi anzanu ogwira nawo ntchito, abwenzi komanso abale. Pamene mawu atuluka, mudzamva kuti mukuyenera kutsatira. Komanso, pezani mnzanu wolimbitsa thupi kuti akhazikitse kudzipereka kwanu ndikukhala olimba mtima.

Onani zinthu moyenera. Musayembekezere kukhomerera izi usiku wonse. Gawo la "kupeza" limatenga masiku 30-60. Konzekerani izi ndipo zidzakhala pano musanadziwe.

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