You’re doing a solid job of tracking your food and making nutritional adjustments that work well for you, so now you want to step it up and incorporate some exercise into your routine for added weight-loss power.
Here’s the problem: It may feel like there are hundreds, if not thousands, of possible starting points. How do you choose the best way to jump in? The wealth of options — from小组健身课程和跑步to私人教练会议和virtual workouts- 在他们甚至开始之前，让很多人都会觉得放弃。
以下是如何从方形开始：
在你迈出第一步之前，了解这将是一个gradual, progressive adventure, not just a way to lose a certain amount of weight.
诀窍是思考简单又渐进。您希望锻炼锻炼持续持续的终身习惯，以便在您的目标重量达到目标后，需要与改变饮食相同的策略：consistency, predictability and starting where you are。
Particularly if you’re carrying extra weight, high-impact exercise can be tough on your joints when you’re just starting to get into working out, says fitness expert Jimmy Minardi ofMinardi培训。That makeswalking an ideal starting point, especially if you get outside to do it.
“Studies have shownoutdoor exercise他说，与更大的振兴，增加能量和积极参与的感觉有关，同时降低了紧张和抑郁症。““这可以让你更有可能重复活动。”
巨大的目标很棒，但是当你刚开始锻炼时，你需要迅速实现的目标。For example, aim to walk two times this week. Or walk a block more tomorrow than you did today.
You might prefer to use time as a marker instead, adding 3 minutes to each walk until you get to an hour. These short-term goals give you a sense of progress, which is crucial for staying motivated.
“挑选一小段距离和一定的时间，并在一天中建立一天，”城市建议。
一项重要的策略是在玛丽城市，区域集团培训协调员和私人教练方面安排锻炼，即使是长短的训练，甚至是时间和地点。这使您的锻炼能够成为当天可能无法到达的另一项任务，并使其成为更优先事项。
“My recommendation is to do something every day. Doing something like walking every day establishes a fitness routine and you will feel a difference in your body,” she adds. “This will motivate you to increase your time or distance and you’ll begin to make time for fitness rather than placing it on the back burner.”
Even if that means just half a block more, or an extra 5 minutes, that can build up to meaningful changes very quickly. Also, that establishes a fitness routine you can build on later and shows you the benefit of increasing your effort in small amounts — an important strategy to learn for keeping you motivated and preventing overuse injuries in the future.
You can do this with any activity if walking isn’t your groove. Maybe you do瑜伽每天并为每个会话添加几分钟或者你开始一个series of bodyweight exercises每周几次，每次都有一个设置。所有它都可以给你那种让你走强的进步的感觉。
Weight goals are helpful for many people, but they can be challenging when it comes to starting an exercise regime because for sustainable weight loss, the common recommendation is to aim for 1–2 pounds lost per week. That could make you feel like you’re not progressing fast enough.
卡路里燃烧目标是一样的— it’s too easy to get bogged down in how many calories you’re supposed to be burning and not focusing on the exercise itself.
更好的方法是将您的目标与活动捆绑在一起，说经过认证的实力和调理教练Kourtney Thomas。For instance, if you’re walking, think about having a long-distance day once a week. Or doing a new group fitness class online every Saturday. These can help push you a little more and keep you feeling accountable, Thomas suggests.
当你击中你的目标时，你会知道你什么时候让它变得太容易了。这通常是人们开始无聊并拨回它 - 而且，不幸的是，这可能导致放弃更加积极和看到减肥进展。
“你必须开始设置更积极的目标，”私人教练说Ramsey Bergeron。“我看到新客户的最大错误之一是让谦虚的目标设置谦虚的目标，然后认为他们在达到那些时必须停下来，即使他们没有感到挑战。”
After you’ve created a consistent routine you enjoy, begin to vary your workouts for more intensity, Minardi says. If you’re walking outside, try alternating 3 minutes at a slow pace and 3 minutes at a faster pace. If you’re indoors on a treadmill, you can do this easily by increasing and decreasing the speed, as well as adjusting the incline.
For example, Minardi suggests, doing a 2-minute warmup and then increasing the incline every minute up to 10 degrees, and maxing out at 4 miles per hour. Then adjust down until you’re at your starting point.
这也是你可以开始融合一些的时候力量培训一周几天进入混合物。这可能包括holding hand weightsas you walk, Minardi says or doing a fewbodyweight exercises在走路后散步后。随着融合这些类型的移动更舒服，您可以开始探索更多strength-training options，喜欢使用自由重量，电阻带或健身房机器。
如果你准时缩短，考虑做一些高强度间隔训练，或者是加入强度习惯的方法。
此时，您已创建了一个例程，设置目标，推动挑战自己，并开始增加强度，这一切都有助于让您保持减肥轨道。现在是时候摇动了一点。
有充足的研究，强度训练可以帮助减肥，提高整体耐力，力量和流动性。万博彩票下载安卓狗万体育买球考虑从体重练习开始，帮助您专注于表格，并增加您在大约六周内完成的设置数量。从那里，您可以探索使用强度训练的更多阻力，如使用哑铃,电阻带或者kettlebells。
A large part of what keeps people from exercising is they think of working out as, well,work。They might view exercise as punishment for what they ate or as a chore that needs to be checked off the list. But that means they haven’t found the sweet spot that comes with actually enjoying the sensation of movement, believes personal trainer Angelo Grinceri ofP.volve。
“Pick up a fun activity,” he advises. “The best part about getting back in shape is feeling better when doing other things.” For instance, he says, he recently startedplaying tennis和feels like his game is on target when he’s consistent with his fitness regimen.
In other words, having atraining goal- 除了减肥的重量和最初的小目标 - 对于长期来说是重要的。也许这意味着距离现在或去六个月的5k步行或去bike ride with your kids而不是拍电影。然而，无论你的未来目标，善待自己到达那里，Ginceri建议。
“停止判断自己并开始小，”他说。“你能不能做什么？很棒，开始那里。从A开始基本木板，基本hip hinge。当你筋疲力尽时，停止。然后第二天回到它。“
With a foundation of exercise in place, you may be ready for a more comprehensive plan that really challenges you more and requires expert guidance. Thomas suggests working with a trainer who can talk to you about your goals and put together a workout schedule for the next 4–8 weeks.
The main aim is to continue making progress, but make sure to have fun as well, Thomas adds. If you hate walking, find a different activity you enjoy. Start kickboxing or dancing or riding your bike. Although you have weight-loss goals and you’re making exercise part of meeting them, simply being able to move better and appreciate being in your body is a big deal — so get out there and enjoy it.
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