How to overcome gym anxiety
Here are some practical tips to help you overcome anxiety in the gym and create a positive, empowering experience for yourself.
Set realistic expectations
The first step in overcoming gym anxiety is to set realistic expectations. Understand that everyone starts somewhere and that the gym is a place for personal growth and improvement.
Plan ahead and familiarise yourself
Start slowly and gradually
Ease into your gym routine by starting with exercises and machines you are comfortable with.
Having a gym partner can provide huge support and motivation. Consider finding a friend who shares your fitness goals or seeking guidance from a personal trainer. A supportive companion or an expert can provide guidance, encourage you during workouts, and help remove anxiety by offering tips and feedback.
Practice mindfulness techniques
Mindfulness exercises can be powerful tools to fight anxiety in any setting, including the gym.
A.Find a gym partner or seek professional help |
B.Fight gym anxiety and unlock your true potential |
C.Remind yourself that progress certainly takes time. |
D.Feeling prepared can significantly reduce anxiety levels. |
E.Stepping foot inside a gym can cause feelings of anxiety. |
F.Prior to your workout, take minutes to engage in deep breathing or thinking. |
G.Gradually introduce new exercises or equipment as you become more confident. |
相似题推荐
One of my patients told me that when she tried to tell her story people often interrupted to tell her that they once had something just like that happening to them. Her pain became a story about themselves. Eventually she stopped talking to most people. We connect through listening. When we interrupt what someone is saying to let them know that we understand,we move the focus of attention to ourselves. When we listen, they know we care.
I have even learned to respond to someone crying by just listening. In the old days I used to reach for the handkerchiefs, until I realized that passing a person a handkerchief may be just another way to shut him down,to take them out of their experience of sadness. Now I just listen. When they have cried all they need to cry, they find me there with them.
This simple thing has not been that easy to learn. It certainly went against everything I had been taught since I was very young. I thought people listened only because they were too shy to speak or did not know the answer. But now I know that a loving silence often has far more power to heal than the kindest words.
1. What does the author value most in the communication with each other?
A.Deep understanding. | B.Saying “I’m sorry”. |
C.Attention from heart. | D.Doing nothing. |
A.she didn’t get enough respect from others |
B.she was discouraged by being often interrupted |
C.people often told her their own opinions |
D.people couldn’t understand her sad situation |
A.hurt his feelings |
B.make him embarrassed |
C.encourage him to continue to cry |
D.stop him from letting out his sorrow |
A.listening is a perfect way to respond to others |
B.people keep silent because they don’t know the answer |
C.keeping silent means being too shy to speak |
D.it is easy to form the habit of listening silently |
【推荐2】Imagine that on a Friday afternoon, before leaving work to start your weekend, you are asked to solve two problems that require creative thinking. Do you: 1). Spend the first half of your time attempting the first problem and the second half of your time attempting the second; 2). Alternate between the two problems at a regular, predetermined interval (e.g., switching every five minutes); 3). Switch between the problems at your own discretion (自行决定).
If you are like the hundreds of people to whom we posed this question, you would choose to switch between the two problems at your own discretion. After all, this approach offers maximum autonomy and flexibility, enabling you to change tracks from one problem to the other when you feel stuck.
But if coming up with creative answers is your goal, this approach may not be ideal. Instead, switching between the problems at a regular, predetermined interval will likely yield the best results, according to research we published in the March issue of Organizational Behavior and Human Decision Processes.
In an experiment, we randomly assigned participants to one of the three approaches. Participants who were instructed to continually switch back and forth between two problems at a fixed interval were significantly more likely to find the correct answer to both problems than participants who switched at their own discretion or halfway through the allotted time. The issue with both other approaches seemed to be that people failed to recognize when rigid thinking crept in. Participants who didn’t step away from a task at regular intervals were more likely to write “new” ideas that were very similar to the last one they had written. While they might have felt that they were on a roll, the reality was that, without the breaks afforded by continual task switching, their actual progress was limited.
The findings suggest that the hustle and bustle of your daily work life may facilitate your creativity if it leads you to step away from a task and reset your thinking.
So when you’re working on tasks that would benefit from creative thinking, consciously insert breaks at regular intervals—use a timer if you have to. When it goes off, switch tasks: Organize your receipts, check your email, or clean your desk, and then return to the original task. If you’re hesitant to break away because you feel that you’re on a roll, be mindful that it might be a false impression. We tend to generate redundant ideas when we don’t take regular breaks; ask yourself whether your latest ideas are qualitatively different. Finally, don’t skip your lunch breaks, and don’t feel guilty about taking breaks, especially when you are feeling stuck. Doing so may actually be the best use of your time.
1. The third approach in Paragraph 1 is favored because people believe _______.A.it allows much freedom |
B.it improves concentration |
C.it facilitates autonomous learning |
D.it encourages independent thinking |
A.critical | B.innovative | C.inflexible | D.serious |
A.Doing daily chores is key to generating new ideas. |
B.Regularly scheduled breaks can refresh people’s thinking. |
C.People will automatically take breaks when they feel stuck. |
D.People will make great progress when they work continually. |
A.explain why people fail to produce creative ideas |
B.compare three methods of creative thinking |
C.introduce a new study on work efficiency |
D.present a way to boost creative thinking |
【推荐3】Sometimes you may want to start a new good habit and it's difficult to do. You 've made good plans, but your body just doesn't do what you want it to do. On the other hand all bad habits started innocently enough,
Create or change one habit at a time.
When you want to change a bad habit don't try to work on more than one at a time.
Tell your commitment to create a new habit to your family, friends and co-workers. The more people, the better. Make a promise to text them, call them or con-tact them online as soon as there's a problem. Keep all these people updated on your progress to make you responsible to them.
Communicate with yourself too.
Remind yourself often of your commitment.
Deal positively with relapse( 退步).
If you relapse, don't give up. First, figure out what happened what thoughts went through your mind and what to do or think differently next time.
A.Share with others. |
B.Keep focused on improving. |
C.You know what you want to do, but doing it isn't easy. |
D.They started as things you learned to do or enjoyed doing. |
E.Then be consistent from that time forward in creating the new habit. |
F.Devote all of your time and energy to working on that one habit first. |
G.Keep a journal of everything that is relevant to making your change day by day. |
【推荐1】Running is undoubtedly one of the best ways to keep fit. And it always helps if you are a member of a group to keep you motivated. Whether you want to train for a marathon or simply draw yourself off from the couch to get some fresh air and gentle exercise there's a running group for you. We have regular runs across the city with leaders to motivate you to achieve your goals.
To check out if there is run near you,visit this site. If you can't find event near you,then here is our guide to Run England running clubs across Birmingham that you can join for free now.
![](https://img.xkw.com/dksih/QBM/2017/5/22/1692301957062656/1694154643447808/STEM/b3ba5de4665c4b4b82951d8f7d5147e0.png?resizew=554)
1. What's the purpose of the author in writing the text
A.To introduce Run England running clubs. |
B.To tell people how to join running clubs. |
C.To guide people how to do jogging and running. |
D.To advise women to do more jogging and running. |
A.He will join Handsworth Parkrun. |
B.He will contact his group leader Sajida Somani. |
C.He will go to Cannon Hill Park,Parkrun on Saturdays. |
D.He will take up jogging every Wednesday 7:15 -8:15 pm. |
A.People in Birmingham are good at jogging and running. |
B.Both men and women in Birmingham can join a marathon each year. |
C.Only female people in Birmingham can join the running clubs for free. |
D.It's convenient to be a member of a running group across Birmingham. |
【推荐2】Walking is so simple and convenient that it couldn’t possibly count as exercise, right? Wrong. Study after study shows that regular walking can help you lose weight and reduce your risk of heart disease.
The study published in Diabetes Research and Clinical Practice shows that the blood pressure of the overweight men being tested improved and the amount of body fat greatly decreased.
That’s good news, because walking has now become the most popular fitness activity in the United States. Convenient, simple, and gentle on the joints, walking is perhaps the easiest form of exercise to maintain. According to a survey, four out of five women who start a walking program continue to walk, while half of women who attempt other types of aerobic exercise (有氧运动), such as swimming, drop out during the first few months.
Here are some basics for walking exercise.
Walk at a pace that makes you breathe heavily, but still able to talk.
Your goal, first and foremost, is to walk five days a week, 30 minutes a walk. Do that, and you are getting the base-level amount of exercise that research says should maintain your health and vigor (精力).
Walk for as long as you are comfortable the first week, even if it is just to your mailbox and back. Each following week, increase that amount by no more than 10 percent.
Start every walk with five minutes of easy-paced walking, about the same pace at which you do shopping, to get your body warmed up. Then, cool down at the end of each walk with another five minutes of easy-paced walking. This allows your heart rate to gradually speed up and slow down.
1. The survey mentioned in Paragraph 3 shows that ________.A.80% of the women surveyed are walking as a means of exercise |
B.50% of the women surveyed want to swim as a means of exercise |
C.walking is more easily maintained than other types of aerobic exercise |
D.the effect of walking is as good as that of other types of aerobic exercise |
A.Walking five days a week, 30 minutes altogether, is the goal. |
B.Increase at least 10% of the amount of each previous week. |
C.Each walk should start with the pace of doing shopping. |
D.Walking as much as you can in the first week is suggested. |
A.To help reduce your blood pressure. |
B.To help reduce your risk of heart disease. |
C.To help your body lose fat. |
D.To help your heart rate change gradually. |
A.How to Keep Healthy? |
B.Walking for Exercise |
C.Different Ways of Exercise |
D.Is Walking a Type of Exercise? |
【推荐3】Sand, sun, fitness, and fun were popular at the LeapFrog’s Fit Made Fun Day event on September 6. With LeapFrog’s new LeapBand activity tracker, the event look place at Santa Monica Beach in California educate kids about staying active.
The LeapBand is Leapfrog’s newest product. It straps (用带子系好) onto the wrist, like a watch, features a virtual (虚拟的) pet that kids can care for. Kids do activities such as walking like a penguin and popping like popcorn to earn points and power-ups, which unlock new pets and rewards.
“We want to make sure kills understand that gelling up, getting active, having fun, and getting healthy tips can all be part of their daily lives,” says Greg Ahearn, who works for LeapFrog. “Our goal with the LeapBand is to get kills up and active and having fun.”
The event included creative Illness activities for kids and parents. Artie Green and Easy A. D., who are a part of an organization called Hip Hop Public Health, performed songs and taught dances. There were photo opportunities, healthy snacks, and goodie bags too.
Mia Hamm, a former member of the United States national women’s soccer team, is the official spokesperson for the LeapBand. Hamm took part in Women’s World Cups and the Olympics. When she was about 15, she knew that her sport was soccer. “I loved the way it challenged me every single day,” she said. Hamm says exercising should be fun “whether it’s playing soccer with your friends or hopping on one foot or dancing”. She advises aspiring athletes to “go for it. It’s a lot of hard work, but it’s meaningful”.
Later in the afternoon, the crowd came together to try to break three Guinness World Records: the most people making sand angels, the most people hopping on one foot, and the most people doing the swim dance. Participants (参加者) enjoyed exercising together, dancing, hopping, and flapping along to music. Better yet, they broke all three records! Ahearn hopes these families and many more continue to take part in fitness activities. “Fun is the most important thing,” he says.
1. The event LeapFrog’s Fit Made Fun Day is to ________.A.encourage participants to break Guinness World Records |
B.introduce LeapFrrog’s newest product — the LeapBand |
C.instruct people, especially kids to keep an active lifestyle |
D.find suitable volunteers to rare for virtual pets |
A.Kids don’t understand the value of active life. |
B.The activities of the event are concerned with fitness. |
C.Soccer doesn’t mean a lot to Hamm. |
D.Ahearn thinks breaking all three records is the most important thing. |
A.is active in sports activities |
B.was a famous woman soccer player |
C.acts as the spokesperson for the LeapBand |
D.calls on people to do sports activities |
A.To sell a product |
B.To provide information about an activity |
C.To promote an activity |
D.To describe an experience |