疲倦的锻炼？害怕你沉闷的习惯？通过将乐趣恢复活动来找到您的健身幸福。
Step one: Discover what type of workout motivates you the most.
找到您的健身合适
What’s the best sport or workout for your personality? James Gavin, PhD, professor of applied human sciences at Montreal’s Concordia University, developed the Fitness Personality Profile below. The chart outlines how seven psychosocial traits match an array of different activities, from team sports to tai chi. Circle the activities that appeal to you to get a sense of where you fall on each continuum—and to see which adjacent activities might also feel like “fun.”
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Have a Love-Hate Relationship With Exercise? You’re Not Alone
当Darryl爱德华兹去健身房锻炼健身,他温t all in, progressing from self-described couch potato to physical powerhouse. He grew ever stronger, leaner, healthier.
只有一个问题：他很无聊。
“I had a strong work ethic from my job in investment banking, which I transferred to my experience in the gym. No pain, no gain, right? But I didn’t enjoy the process,” he says. “I only looked forward to the end result, watching the clock rather than staying in the moment.”
小时候，爱德华兹（Edwards）为体育锻炼而生活，避开视频游戏在外面玩几个小时。另一方面，他的成人锻炼感觉就像是愚蠢的。
“I’ve always had a love-hate relationship with exercise—but I’ve always loved to ‘play,’” he explains.
Channeling his passion, Edwards got certified as a personal trainer and nutritionist, and then designed a fitness program infused with the energy of a children’s playground at recess. The approach, which he termed原始游戏，将功能性运动与重新塑造的童年游戏配对。
享受这个过程
It’s easy to think of exercise as a chore—or as tedious torture—if you only look forward to the endgame. But Thomas Raedeke, PhD, professor of kinesiology at East Carolina University in Greenville, N.C., asserts that if your workout is fun, you’re not only more likely to keep it up, you’ll also experience better effects along the way.
In his 2007 study published in the应用运动心理学杂志，雷德克（Raedeke）要求参与者在运动前后评估他们的精神状态。他们越喜欢这项活动，他们的越好情绪and the more energized they felt afterward.
“我讽刺的是,当人们谈论exercise, they say, ‘We’re going to go work out.’ But when we talk about kids exercising, we tell them, ‘Go out and play,’” Raedeke says. “The way we exercise is outcome oriented. We lose sight that the process—just enjoying the experience—is so important.”
The challenge: Discovering what turns your fitness crank. Whether it’s a friendly soccer match or a solo walk in the park, finding the movement style you love is integral to making exercise a habit.
请继续阅读一些有关找到适合您的指示。请记住：虽然没有一种适合群众的适应性解决方案，但实际上几乎每个身体都有一种令人愉快的体育锻炼。
1.忠于角色
Choosing a workout that jibes with your personality reduces resistance, ramps up your perceived fun factor, and increases the likelihood that you’ll come back for more.
Raedeke说：“当人们锻炼时，他们通常会选择最快，最方便的活动。”“但是，找到一项非常适合您个人并将您与搬家的乐趣联系在一起的活动非常重要。听起来很简单，但经常被忽略。”
To help us do that, James Gavin, PhD, a professor of applied human sciences at Montreal’s Concordia University who has studied exercise psychology for more than 30 years, developed the Fitness Personality Profile (see “Finding Your Fitness Fit,” above).
“For people who are new to exercise, finding an activity that parallels the way they live can be important, because it doesn’t throw them out of their comfort zone,” says Gavin. So, while an aggressive, type A personality could feel at home on the racquetball court, someone with a mellower temperament might feel most at peace in a瑜伽studio.
有多种方法可以根据各种需求来量身定制一项活动个性， 也。跑步。一个安静，内省的人可以独自跑步。更社交的人可能会喜欢小组培训或社区娱乐。特别自发的个性可以从混合物中受益 - 探索新路线，间隔训练或越野跑。
树木攀爬，背包骑行，标签，拖船和动物运动（想想兔子啤酒花和熊爬行）都带来了力量，有心脏和协调式的训练。参与者告诉爱德华兹，他们度过了愉快的时光，感觉不像运动。
“If you want physical activity to be integrated into your life, it must be enjoyable,” says Edwards, who authored a related book,古健身。“That’s the only way to make it long term and sustainable.”
Edwards is part of a growing fitness trend—from Frank Forencich’s “Exuberant Animal” workouts to hip-hop fitness dance classes—that emphasize fun as much as physical challenge. Here’s how you can get some of that fun for yourself.
2.知道你的动力
是什么驱使您运动？对于某些人来说，这是医生的命令。对于其他人来说，这是外观。对于原始生活的专家马克·西森（Mark Sisson）原始蓝图，，，，it’s participating in activities he absolutely loves—like hiking or playing ultimate Frisbee.
“Enjoyment is its own intrinsic reward, and intrinsic rewards are essential,” says Sisson. Unlike extrinsic rewards (those designed to impress others or achieve a secondary goal), intrinsic rewards originate from within, he explains. They’re driven by authentic values and desires. As a result, he notes, “they’re more reliable sources of motivation and more likely to endure over time.”
New research suggests that doing physical activities we experience as rewarding on their own merits can also help us conserve our willpower, empowering us to make healthier choices in other areas. In a 2014 study at French and American universities, women who went on a 30-minute走为了“娱乐”，不太可能选择含糖苏打水之后，甜点比那些参加同样步行的“运动”的人。
总体而言，动力越积极，越好。加利福尼亚大学欧文分校的研究教授玛格丽特·施耐德（Margaret Schneider）发现，有些人受到奖励的激励，而另一些人则希望避免受到惩罚。那些因奖励而刺激的人更有可能享受运动。施耐德说，钥匙是了解什么激励您，并为您的活动量身定制。
3. Value Variety
Choosing a workout that meshes with your personality can be helpful, but don’t stop your search with a single good match—especially if you’re already active. “Being introduced to different movement forms excites us and wakes us up,” Gavin says.
根据2001年发表的一项研究运动行为杂志。八周研究的参与者分为三组：一组每两周切换锻炼方案八周，另一组遵循相同的计划，持续了八周，而第三组则做了他们想要的任何事情。
The group that changed their routines every two weeks better adhered to the regimen than those who designed theirown exercise programs。Researchers believe the spike could be due to an increase in exercise enjoyment.
Unfortunately, most of us are not naturally inclined to seek out such novelty and variety on our own, says Jennifer Huberty, PhD, associate professor of exercise and wellness at Arizona State University. “The barrier lies in getting people to explore,” she says.
休伯蒂（Huberty）建议我们与活动进行“约会”，以驾驶他们发现使我们感到高兴的原因。“如果您在互联网上寻找约会，您将审查所有个人资料，通过电子邮件发送电子邮件以了解有关他或她的更多信息，然后再进行几个不同的日期，”她解释说。“人们应该花时间健身。”
And don’t limit yourself to traditional exercise, Huberty says. Check out a hula-hooping class. Take a long walk to go bird watching. Or try a free-movement experience like Qoya, which is drawn from elements of dance and yoga. You never know where you’ll find your fitness bliss.
4.与社区点击
Walk into the Tuesday morning Studio Cycle class at Life Time Fitness in the Highland Park neighborhood of St. Paul, Minn., and you’ll be hard-pressed to ride without making a new friend or two. Newbies are greeted with smiles, old friends reach across the bikes for sweaty hugs, and partner stretches bookend the heart-pumping class.
The convivial social environment, combined with dim lights and upbeat music, lend the morning a decidedly partylike atmosphere. And that’s exactly the intent.
“We all want to feel like we’re part of something bigger—even at the club,” says Kimberly Spreen-Glick, director of group fitness at Life Time. “People have an innate need to feel connected. Group fitness classes offer that.”
When your gym feels like the bar in Cheers, where everybody knows your name, workout sessions become the new happy hour. Data backs up the benefits, whether your fitness tribe is a team of two or 20: A 2013 British study shows that women train longer and more often when working out with a friend. Sixty-four percent of the study participants pushed themselves harder than when training alone, and 31 percent said their fitness partners provided the main motivation for working out.
锻炼伙伴也提供问责制。“如果您不露面，有人会想念您，” Spreen-Glick说。合作伙伴可以帮助您重回正轨，为自己的成就加油并同情自己的挫折，使旅程更有意义，更有趣。
马克·费舍尔（Mark Fisher）说：“任何人都很难在没有社会支持的情况下改变可持续的生活方式。”马克·费舍尔（Mark Fisher）说，他的曼哈顿体育馆马克·费舍尔（Mark Fisher）的健身是建立在团体健身并建立深座位的联系的基础上。“拥有健身社区意味着锻炼不再只是培训，而是与朋友共度时光。”
5.考虑竞争
除非您是一个染上疾病的非竞争者，否则不要太快就能忽略激烈的泡菜比赛或艰难的足球比赛的力量。一点竞争精神can raise your energy level and amplify your fun quotient at the same time.
Raedeke说：“在我们的社会中，我们倾向于说休闲运动是给孩子的，成年人应该通过锻炼来锻炼。”“但是，如果我们为各个年龄段的促进娱乐体育做出了更多的努力，我认为我们作为一个社会会更加活跃。”
The way we think about playing sports is very different from the way we think about exercising, according to a 2005 study published in the美国大学健康杂志。当被问及为什么参加体育运动时，参与者列出了享受，挑战和竞争的动机。当被问及为什么锻炼时，原因通常涉及外观和体重管理。
对于那些有竞争性连胜的人来说，运动领域不必发生动力。可以在小组健身班，跑步和骑自行车俱乐部，举重和强人聚会以及对手带来最佳状态的其他竞技场中找到健康的竞争。
Just be sure to keep the competition friendly. When examining Division 1 soccer players, authors of a 2007 study published in TheJournal of Strength and Conditioning Researchlearned that levels of anxiety and the stress hormone cortisol rose when players competed in a serious match. But when they engaged in regular soccer practice, their salivary cortisol levels didn’t change significantly.
6.掌握你的心态
A negative, self-critical perspective can suck the joy out of any fitness pursuit. Doubting your physical abilities or making unkind mental comments about your body is a great way to ruin your workout.
On the other hand, using positive imagery and encouraging self-talk can go a long way toward boosting both your enjoyment and your willingness to work out.
According to a 2014 study from the University of New Hampshire, recalling good memories can be a powerful motivator, too. When participants thought about a positive memory associated with physical activity—perhaps hitting a home run or finishing their first5k- 下周他们经常锻炼。
为了最大程度地提高您的健身心态，Huberty提出了三种实践：首先，要注意和现在。她说：“在做自己的身体时，请考虑一下自己的身体。”
其次，专注于您所享受的事情。第三，当下，认识到您要感谢的事情。
“您可能正在跑步机上行走，想到这真的很无聊。但是，您可以改变自己的观点，专注于您欣赏的事物。” Huberty说。“就像，我很感激我的腿在这个跑步机上移动；我感谢自己为自己的时间。感恩将重点从障碍中移开，使我们专注于对自己的位置感觉良好。”
而且，如果积极思考的力量失败，请下车。尝试椭圆教练或kettlebell上课，或者去外面散步。不要花比您享受的时间少，很快您就会享受应有的健身水平。
