如何开始新的健身习惯

Sometimes, the hardest part about reaching a fitness goal is getting started. Even if you’ve already ID’d theright workout program，您可能会继续寻找推迟开始日期的理由。如果您可以克服任何开始健身习惯的障碍，那么坚持下去通常会带来新的挑战。

If you’re struggling with your new fitness routine, there are many strategies you can use to get back on the right track. Give these expert-backed tips a try.

No matter how motivated and well-meaning you are, you’re bound to have days where your workouts don’t go as planned. The key is not to let one missed workout — or even a week’s worth — derail you. Brush it off and get back to work.

“Fitness isn’t ‘all-in or all-out,’” saysLauren Kanski，由梯子应用程序上的NASM认证的私人教练和Body＆Bell锻炼计划的创建者。“有一个甜蜜的中间立场，魔术和可持续变化发生。”只要您尝试出现大多数日子，就应该随着时间的推移看到结果。

If you don’t typically have a free hour in your day to dedicate to exercise, it might not be a good idea to commit to a fitness routine that calls for hour-long workouts. Instead, choose a routine that fits your schedule.

Or, be ready to pivot on days when your planned workout just isn’t going to happen. Recognize that a缩短锻炼版本or even a quick walk is much better than nothing. “Moreover, keeping your workouts bite-sized will help you show up more consistently on a daily basis, even when things get crazy,” saysCallie Exas, a registered dietitian and NASM-certified personal trainer in New York City.

有很多锻炼的选择；没有理由强迫自己做自己讨厌的活动。此外，您只会使您的锻炼程序更加困难。Exas说，如果您讨厌旋转或跑步，那就不要吓到了。”更好的方法是choose movements you enjoy和go from there, she adds.

If you’re new to exercise — or a specific activity — be sure to ease into it. Trying to sprint 3 miles or lift weights bodybuilder-style as a total newbie only guarantees disappointment — and possibly even injury.

与其跳入强烈的例行程序，不如在一个可以管理的水平上工作，并让您的身体有时间学习新的运动模式。EXAS说：“通过采取更温和的可持续方法，包括休息日和功能运动，您更有可能与日常活动保持一致，并且不太可能伤害自己。”

Stick with it and keep building on your progress, and you’ll be ready to tackle more advanced goals in no time.

Can you imagine yourself doing your routine six months or even a year from now? If not, you may want to rethink it. Real, sustainable progress takes time. “Everyone needs to get out of the 10-day and four-week challenge mode,” Kanski says. Find a routine you can keep up for the long-haul.

It’s OK if you’re feeling overwhelmed by all the workout options out there or you’re not ready to commit to a fitness membership. There are other ways to get an effective workout. “People get so caught up in thinking an effective workout has to be an hour-long, with a 30-minute drive to the gym to lift iron under fluorescent lights,” Kanski says. In reality, daily activities like步行your dog, going up and down stairs, cleaning the house, and playing with your kids all count as exercise, she adds. How can you incorporate more of these kinds of activities into your day?

You can also start with a fundamental form of exercise:步行。坎斯基说：“步行是有氧运动和重量管理最被低估的形式。”

Or, start by choosing one non-negotiable task you can commit to doing every day to help you reach your goal. It could be as simple as going for a10-minute walk after dinneror waking up an hour early到日记坎基说，在开始一天之前。

一旦您致力于新的健身习惯，请通过将亲密的朋友和家人保持在循环中来增加成功的机会。坎斯基建议：“我们是第一个让自己失望的人，所以让其他人参与进来，因此您要承担责任。”要求可靠的朋友不时入住，并为他们提供同样的事情。

Check out“Workout Routines”in the MyFitnessPal app to discover and log workouts or build your own with exercises that fit your goals.