How to develop a sports and fitness plan

Many people want to lose weight by exercising. They are very confident at the beginning, but they cannot do it in the end or at the critical moment. If they do it one day and not the next, it will not have any effect. If you want to use exercise to lose weight and want to use exercise to keep fit, then persistence is necessary. You need to make an exercise and fitness plan for yourself so that you can stick to it. So how to make an exercise and fitness plan?

If fitness can be as common as brushing teeth and washing face every day, will you still worry about "plans can't keep up with changes"?

1. Find a suitable partner

Right: A friend with a fitness plan.

Wrong: Working out alone.

Going to the gym with friends can help you stick to your fitness plan. But this does not mean that every friend can do this. Dr. John Jackisick, associate professor of the Department of Exercise Science at Brown School of Medicine in the United States, said that your friends should have a higher level of fitness awareness. People who have a fitness plan and beginners working out together will achieve better fitness results than beginners working out alone, and the two can support and encourage each other and benefit from the sense of group responsibility.

2. Multiple sports options

Yes: A brilliant fitness program.

Wrong: Only work on projects that you enjoy.

People's enthusiasm for a certain fitness sport may fade within a few months, so we should learn to control our enthusiasm for sports. If you feel like you've lost your enthusiasm or can't improve any further, switch to another form of exercise immediately. Hire a personal trainer to help you create a monthly fitness regimen, such as taking martial arts lessons or dance classes with your child. The professional coach said, "As your physical fitness improves, you will have more energy to participate in other sports, and it will also help keep your initiative high." Studies have shown that the human body adapts to certain forms of exercise after a few weeks. This period of time is the "exercise cycle". After this period, it is difficult to achieve obvious results unless you make changes.

3. Exercise every day

Yes: Exercise 3-5 days a week.

Wrong: I haven’t exercised for more than 2 days.

Richard Cotton, chief exercise physiologist at First Fitness Inc., a consulting firm in Salt Lake City, said that if you want to turn fitness into a daily habit, don't skip more than two days in a row. He explained that people who only work out 1-2 times a week are more likely to give up than those who work out 3-4 times a week. Because the frequency of fitness can affect your fitness perseverance more than the time or form of exercise. The American College of Sports Medicine recommends exercising 3-5 days a week. If you can only spare 3 days a week to exercise, you should distribute these 3 days evenly to maintain a certain momentum.

These methods must be followed when formulating an exercise and fitness plan. The purpose of the exercise and fitness plan is to enable you to stick to it. Only by doing this in the long term will you achieve the effect of weight loss and fitness. However, when exercising, you must pay attention to the combination of work and rest. You cannot be too tired, and you cannot let your body be in a tired state to exercise, as this will not be good for you.