1 . How to Make Exercise a Habit

The new year is a time when it seems like everyone makes goals to work out and get fit. But by the third week of January, that all seems to go out the window. I’ve seen this happen almost every year: my workout classes are packed with fresh faces.     1     So I will share some tips on how to make exercise a habit, helping you stay healthier in the long run.

Focus on the routine and not the results

These days it feels like everyone is looking for a quick fix or fast results, particularly when it comes to health and fitness.     2     Focus on creating and enjoying the habit. Try scheduling your works alongside one of the other routines you already have in place.

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Everyone seems to want to set big goals of working out 4 times a week with 60-minute sessions. But realistically, if you’re not used to this, it will just be overwhelming and lead you to quit. Given this, doing workouts even as small as5-10 minutes is a good place to start.

Forget the “all or nothing” view

When it comes to exercise, the all or nothing approach does not serve you. Say you plan a workout for today, but say things get crazy at work and you miss your scheduled time. Well that doesn’t mean you’ve failed.     4     Even if you miss your workout, that doesn’t mean you’ve given up. Just remember your results are from your every effort, not matter how small.

Find joy in your workouts

    5     Don’t let yourself be boxed into a certain type of workout just because it’s trendy or everyone is doing them. A workout that suits you will promote your drive and enjoyment.

2 . Reasons why you should learn how to surf

The feeling of riding the waves is one you can never describe until you have experienced it. While surfing, you’ll be in a peaceful state as you wait for the next big wave. It can be difficult to explain why, but the whole experience is indeed calm and exciting at the same time.    1    , as if you’re running away from all your worries in life.

Surfing is a physically challenging sport that requires you to use your entire body, making it almost an extreme fitness activity. Every surfing session will certainly make you exercise your whole body. So, expect to have aching muscles after your first surfing session.     2    

There is no denying the fact that healthy and fit people are confident with their bodies.    3    Nevertheless, surfing promotes confidence that isn’t necessarily rooted in how you look or boost your ego (自我). It takes time to learn and even master.

Learning a new skill with a group leads to a sense of accomplishment, and learning how to surf is no different. Although it’s natural to go surfing alone at times, no surfer has surfed without acquaintances (熟人), friends, or club mates. It’s a given for people who surf to share experiences with others, both locally and globally.

Like some other sports, surfing allows you to have time with nature.    5    With surfing, you’re able to observe nature from a different viewpoint. This is an ideal time to be one with nature, so grab the chance to broaden your horizons (视野) as a part of this beautiful planet we live on.

3 . It’s no surprise that there’s a link between exercise and mental health. But scientists have now made it official: research has found a direct connection between movement and mood. Why does exercise hold so many benefits for our mental health?     1    .

When our muscles tighten, chains of amino acids (氨基酸) called myokines (肌细胞因子) are released into the bloodstream.     2    . This communication increases adaptation to stress, reduces symptoms of anxiety and has a direct effect on depression.

A recent study published in the British Journal of Sports Medicine showed that treatment for depression can be much more effective when physical activity is added to the usual care.     3    . “While exercise is not a substitute for professional mental health treatment, physical activity can complement and enhance the effects of the treatment,” says lead researcher Ben Singh, a research fellow at the University of South Australia. He says regular exercise in a group setting can boost self-esteem and decrease feelings of isolation and loneliness.

Exercise helps build key connections between the networks within the brain, too.     4    . Studies have shown that physical activity stimulates creativity, sharpens judgement skills and improves mental energy. It can also help to slow age-related cognitive decline, possibly even slowing the pace of developing Alzheimer’s disease.

    5    . In this way you’ll keep going back to them. Experts suggest that you aim for a minimum of 10 to 30 minutes, three to five days each week. Getting sweaty is good for your body and mind.

4 . I’ve learned a lot in my many years in the gym, and beginner-me would be shocked by the things present-me does during the workouts.     1    . And I’ve broken pretty much every other rule besides.

Rest days are a convenient tool for making sure you’re not overworking yourself, but that’s all. Organizations like the American College of Sports Medicine recommend leaving 48 hours between intense strength-training periods for a given muscle.     2    , it’s meant to be a general recommendation for beginners and for people who are exercising just to stay healthy. Once you’re talking about athletes or enthusiasts, they acknowledge that training most days of the week is fine, if your program manages tiredness effectively.

The “10% rule” is a not-terrible guideline for figuring out how quickly to improve your training.     3    . As running coach Jason Fitzgerald told us, “While the saying is to only increase weekly mileage (英里数) by 10%, this may be either too conservative or even too aggressive depending on where you start from.” If you’re a beginner and your mileage is overall very low; if we took the rule seriously, you wouldn’t be able to increase from zero to any other number.

    4    , but none of them are necessary. Creatine (肌酸) is one of the best-known muscle-building supplements (补充剂). It’s understood to be effective, but here’s the thing: That it does something for most people doesn’t mean it does very much. Likewise, protein powder is a helpful way to get more protein in your diet, but you don’t need to use a supplement.     5    .

7 . Online training is one of the fastest growing parts of the fitness industry. If you’re considering joining the online fitness community, consider these benefits and drawbacks.

One of the most popular reasons for working out following an online video is that it offers ultimate convenience. No need to roll out of bed at 5 a. m. to attend that 6 a. m. boot camp class, which may end up being full when you arrive.    1    And what if you’re on the road? No problem. You can access your workout video through your phone.

    2    Most online fitness programs are much less expensive than similar offline programs—most range in cost from $ 10 to $ 20 per month. Some are even free. For example, the online Les Mills+program offers a free 30-day trial of its 1,500-plus workouts.

Online training also has broad offerings. When you head online, you have instructors from around the globe, all ready and willing to help you master your favorite moves.    3    Just because there isn’t a Krav Maga class in your area doesn’t mean you can’t go online to find one led by qualified instructors.

All these are undoubtedly positive-online training provides fitness resources to general consumers wherever they are, without requiring access to a gym or fitness studio.    4    

Very few online fitness programs enable the instructor to see you, check your form, and offer corrections based on your performance.    5    This is particularly concerning for beginners, as they’re more likely to do incorrectly. Besides, if you struggle with self-motivation and prefer a social workout environment, online fitness may not be for you.

8 . Some people prefer to have a bite to eat before hitting the gym, known as a fed workout. Others would like to wait until after exercising to refuel their bodies, called a fasted workout.    1     Many experts say there’s no easy answer because it depends on the person.

If you want energy and strength for an ideal workout, you need fuel. A fed workout will provide your body with power. Eating before exercise may help you sustain longer sessions and lift heavier weights.     2     Muscle preservation is also an essential component of strengthening your body. Nitrogen (氮) is critical for processing protein that builds healthy muscles. People tend to lose less nitrogen during a fed workout than a fasted one.

Many fitness enthusiasts are not on board with this idea. They report feeling sick and inactive while trying to exercise after eating. With a fasted workout, you may not get the usual indigestion. Experts for fasted workouts further claim that eating afterwards makes your body use its fat reserves for energy, meaning you will burn more fat.     3     It can cause a sudden drop in your blood glucose (葡萄糖) levels, and you may feel dizzy. You may even be more likely to overeat.

    4     Not all foods are created equal. For example, if you choose a fed workout, you’ll probably lose a lot of water during an intense training, so you should consider drinking some beforehand. With a fasted workout, it would help if you had some nutrition right after your session is complete. Drink some water. Then, have a light meal or nutritional snack.

Deciding when to eat for an ideal workout is a personal choice. Both fasted workouts and fed activities have their benefits and shortcomings.     5    

9 . Skiing is one of the most rewarding sports when done right. Before giving it a go, here are a few things worth considering before enjoying it.

You’re not alone. Nobody picks it up immediately first time around. You will fall a lot and you may even think about giving up.     1     Plus, there will always be someone around to pick you up and encourage you to try again.

    2     With the help from qualified ski instructors, beginners will feel comfortable, confident and ready to learn for they know that they are in safe hands. Taking your time is key to success in learning how to ski. As long as you are clear about your capabilities and needs you will be absolutely fine.

Prepare to ski for the first time.     3     Comfort and protection are essential for successful skiing so make sure that you are wearing the right clothing. Choosing the right pair of ski boots is very important to ensure that you pick up skiing techniques quickly and practice comfortably. Always have water with you when skiing as you should be hydrated(补水) at all times to keep your energy up.     4    

Many beginners are unsure if they are required to purchase skis themselves or if they can gain access to them on-site.     5     If you would rather purchase your own skis, we would recommend asking for advice from an expert on what type of ski suits you.

10 . The Y Plan is an exercise program used by many individuals worldwide as an effective fitness routine(惯例). Originally, it was developed in London in the1990s.     1    

Many health care providers and fitness experts believe that, in order to stay healthy, most people require at least 30 minutes of physical exercise per day.     2     The Y Plan was created as an answer to that problem. The plan is based on the belief that, if a 30-minute exercise routine is broken down into simple 10-minute parts throughout the day, it will provide the same health benefits as a complete 30-minute exercise.

    3     First, it requires no pricey and specialized equipment. Besides it can be performed at an individual’s own pace and in his or her own home. There is no need for a person to go to a gym or fitness club.

Over the years, an entire series of DVDs has developed around the Y Plan. One of the most popular of these, titled The Y Plan-Body Confidence includes the basic aspects of the program.

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Individuals who use this particular program can meet with varying degrees of success. However, not all exercise included in the plan is suitable for everyone.     5