It is easy to talk yourself out of exercising. Even when you have the best intentions to work out, excuse are so easy to find -“I’m too tired.” Or “I’m busy” or “the weather is bad”. Don’t worry!
Take baby steps. You would never try to run 10 miles on one day, right? When you do too much too soon, you will end up injured and discouraged. Take it easy as you get started. Maybe you only run a quarter of a mile during your first week.
Show the clock who is a boss. Health experts say you should aim for at least 150 minutes of exercise a week, plus weight training at least twice a week. If you work too late to get to a gym, keep a set of weights at home. If you can’t exercise for 30 minutes once, break the exercise up into several sections, for example, 10 or 15minutes once.
Keep it real. You’re not going to lose 30 pounds in a week.
Celebrate!
A.Get used to it. |
B.When it becomes easy for you, you can make it more challenging. |
C.It takes weeks to see real changes. |
D.Aim for something that’s realistic as a first step. |
E.Keep a fitness journal to record your progress. |
F.The following tricks can keep your fitness routine on track. |
G.Do it for yourself. |
相似题推荐
【推荐1】When it comes to happiness, our present selves habitually get deprived (剥夺).
When we are doing these, it’s as if we put true happiness in a package addressed to us at some future time when circumstances will be just right for it to happen. Yet, the package keeps getting lost.
What causes this? How can we avoid this result? We should know the reason why we make such choices and why our future selves seem like strangers to us is partially due to the abstractness of tomorrow. The solution is to make the future more vivid and create an emotional connection between the present and future selves. Here are several ways to strengthen the connection.
Visualize the best version of yourself.
Imagine yourself in old age. Looking back at now, what do you wish you would have done more or differently with your time?
Once you do such things, you will make choices that will benefit both your present self and future self.
A.Start a conversation between the selves. |
B.What will your future self thank you for? |
C.We often put feeling happy to the future us. |
D.Learn to communicate with others through letters. |
E.What impression did you leave on those around you? |
F.This can make what you do today for the future more worthwhile. |
G.As a result, we are left without enjoyment of the moment in front of us. |
【推荐2】How to help your cat lose weight
There’s perhaps nothing cuter than a chubby (圆胖的) cat.
In a “food is love” culture, it often happens that you overfeed your cats. So you should stop “free feeding” — only feed your cat the vet (兽医)-suggested amount at the same time every day.
The most successful weight loss involves a meaningful connection between you and your cat. Dodd, one member of the study, actually dieted with her cat.
A.There are no magic ways. |
B.Besides dieting, consider giving them some toys. |
C.Her cat needed to lose weight and she needed, too. |
D.But extra weight is keeping your cat from living its best life. |
E.It turns out that the weight loss improved cats’ living experience. |
F.They always depend on their owners to have the best self-control. |
G.This will discourage your cat from expecting too many extra treats. |
【推荐3】Going to the gym after a long day at work can be a tiring task. However, once you get into the habit of making exercise a priority (优先事项), it gets easier! David Stine, author of The Whole Life, explains how you can make fitness a lifestyle choice.
Based on your age, physical condition and body type, choose workouts that are realistic as far as what you can and should do. What was appropriate for you at a certain age or life stage may not work for you today.
Find workouts that you will enjoy
Try doing different kinds of sports, like tennis or basketball as well as exercises and workouts. By doing so you will not get bored.
Create chances to motivate yourself
Activities, competitions, and classes are offered year-round, both indoors and outdoors.
Use your calendar to keep yourself accountable (负责任的)
My tennis nights differ each week, depending upon with whom and when I can play, but I practice at least three nights a week, after the kids are off to bed, early in the morning, or even on my lunch hour.
A.Be realistic in what you do |
B.These short periods of time work best |
C.Spend 30 to 60 minutes daily exercising |
D.He has made playing tennis part of his life |
E.Take part in races held by communities or schools |
F.Doing things you enjoy will keep you coming back for more |
G.Remember, it’s not about having time, it’s about making time |
【推荐1】The damage that aging does to a body extends all the way down to the cellular level. But the damage increased by cells in older muscles is especially severe, because the cells do not reproduce easily and they become weaker as their mitochondria (线粒体), which produce energy, reduce in energy and number. A study, however, suggests that certain sorts of exercise may remove some of what time can do to our mitochondria.
Exercise is good for people, as everyone knows. But scientists have surprisingly little understanding of its cellular impacts and how those might vary by activity and the age of the exerciser. So researchers recently conducted an experiment on the cells of 72 healthy but sedentary (久坐的) men and women who were 30 or younger or older than 64. After baseline measures were established for their aerobic (有氧的) fitness, their blood-sugar levels and the gene activity and mitochondrial health in their muscle cells, the volunteers were randomly assigned to a particular exercise program.
Some of them did weight training several times a week; some did interval training three times a week on exercise bicycles; some rode exercise bikes at a appropriate pace for 30 minutes a few times a week and lifted weights lightly on other days. A fourth group, the control, did not exercise. After 12 weeks, the lab tests were repeated. In general, everyone experienced improvements in fitness and an ability io regulate blood sugar.
But more unexpected results were found in the biopsies (活组织检查) muscle cells. Among the younger subjects who went through interval training, the activity levels had changed in 274 genes, compared with 170 genes for those who exercised more appropriately and 74 for the weight lifters. Among the older group, almost 400 genes were working differently now, compared with 33 for the weight lifters and only 19 for the appropriate exercisers.
It seems exercise could help contain the decline in the cellular health of muscles associated with aging, especially if it was intense, says Dr. Sreekumaran Nair, the study's senior author. In fact, older people's cells responded in some ways more strongly to intense exercise than the cells of the young did - suggesting, he says, that it is never too late to benefit from exercise.
1. Which of the following is the best title for the text?A.Exercise Might Benefit Aging Muscles. |
B.Exercise Might Increase Aging Muscles. |
C.Exercise Might Do Harm to Mitochondria. |
D.Aging Mainly Occurs in the Cellular Level. |
A.Volunteers can not be good at exercising. |
B.All volunteers must have the same baseline. |
C.It was carried out among the youth of different sexes. |
D.Volunteers received a random particular exercise program. |
A.By analyzing every group's different data. |
B.By comparing every group's training time. |
C.By listing every group's different training. |
D.By describing every group's training results. |
A.The experiment did not get expected results. |
B.Riding exercise bikes has no influence on the volunteers. |
C.Weight lifting is the most useful training among these exercises. |
D.Interval training brings stronger influence to the elder than to the youth. |
A.Change. | B.Stop. | C.Record. | D.Cause. |
【推荐2】Summer is the season to dive into new activities and relax. And right now is the time to make sure that you’re ready for the great outdoors, the holiday planning and travel, and the bathing suit beach days.
If you want to lose weight before summer, concentrate on dropping no more than a pound or two a week.
Operating at a decrease of 500 calories a day should involve both eating less and moving more. For example, you could consume 300 fewer calories and bum 50 extra per day.
Include both healthy eating and exercise in your weight-loss plan, and break the 500-calorie goal into small groups to make it more reachable.
To cut 100 calories:
To burn 100 calories: spend 15 minutes biking.
A.Here are some simple ways to get there. |
B.Walk or run one mile. |
C.A pound is 3,500 calories. |
D.It is okay to have some snacks between your meals. |
E.You should always make sure you get a lot of sleep. |
F.Anything more than that usually means you’re troubling yourself. |
G.Eat a chicken breast without the skin. |
【推荐3】How to make exercise a habit that sticks
There’s a reason why so many New Year’s resolutions to get in shape crash and burn before February rolls around. And it’s not that you simply don’t have what it takes.
Remove obstacles.
Reward yourself. People who exercise regularly tend to do so because of the rewards it brings to their lives, such as more energy, better sleep, and a greater sense of well-being.
Choose activities that make you feel happy and confident. If your workout is unpleasant or makes you feel clumsy or inept. you’re unlikely to stick with it. Don’t choose activities like running or lifting weights at the gym just because you think that’s what you should do.
A.Set yourself up for success. |
B.Start small and build motivation. |
C.However, these tend to be long-term rewards. |
D.Instead, pick activities that fit your lifestyle, abilities, and taste. |
E.Plan ahead for anything that might get in the way of exercising. |
F.Science shows us that there’s a right way to build habits that last. |
G.Plan your workout for the time of day when you’re most awake and energetic. |