有研究表明，越來(lái)越多的人認(rèn)為自己不愛(ài)鍛煉、怠于鍛煉。其實(shí)，愛(ài)上鍛煉，你可以做到。選擇自己喜歡的運(yùn)動(dòng)，定個(gè)目標(biāo)，化嫉妒為力量…

    Some people can spring out of bed at the crack of dawn and slip right into a pair of sneakers without stopping for coffee. Maybe you're not one of them. But even people who profess to hate working out can come to truly enjoy exercise and reap the health benefits. The first step is to choose an activity you love.

    Set Small Goals

    Deciding to run a marathon if you've never so much as walked half a mile-or to lose 50 pounds in only two months-is setting yourself up for the type of failure that will only make you want to give up. Instead, set small, realistic goals, such as: "I will take a 20- minute walk three days this week," or, "I will lose two pounds." The sense of success you get when you achieve these more-attainable milestones will rev up your motivation.

    Turn Envy Into Motivation

    Most of us have watched a friend suddenly get fit or lose weight and have felt a certain envy. Or perhaps you look at other, fitter people and think it must be easy for them. Instead of feeling hopelessly discouraged, switch your mindset and use your friend's success to motivate yourself. Remind yourself: "If she can do it, I can too. I may be a little behind, but my friend is proof it's possible." Cheering a buddy's success can help you on the way to your own.

    Nix Negative Self-Talk

    It's really tempting to get down on yourself, especially at the beginning of an exercise program. You know the drill: "I can't believe I let myself go. I hate my body." This kind of negative thinking is enough to make anyone stay in bed. While you're working out, concentrate instead on what your body can do. Every time you start to feel a negative thought coming on, consciously replace it with an affirmation: "It feels so good to stretch," or, "I'm getting stronger every day."

    End On A High Note

    Many exercisers report that when they make the last few minutes of their workout relaxing and pleasurable, they find themselves more likely to go back. If you finish your routine with a series of grueling push-ups, you're likely to remember the pain. Instead, end your workout with a calming stretch while listening to your favorite song. When your mind conjures up exercise, it will recall the pleasant feeling you ended with-and feeling good about your body and yourself is the best incentive.

    有些人天剛亮就起床，蹬上運(yùn)動(dòng)鞋連口咖啡都來(lái)不及喝就走了。或許你不屬于這類人，雖然有些人嘴上說(shuō)討厭運(yùn)動(dòng)，但心里真喜歡鍛煉還能收獲健康。首先就是要選擇一項(xiàng)你喜愛(ài)的運(yùn)動(dòng)。

    設(shè)立小目標(biāo)

    半英里都還沒(méi)走過(guò)就想跑馬拉松，或是兩個(gè)月內(nèi)就想減掉50磅肉，這些計(jì)劃終究要泡湯，只能使你放棄目標(biāo)。制定一個(gè)現(xiàn)實(shí)點(diǎn)的小目標(biāo)，例如"這周有三天我得走上20分鐘""我要減掉2磅肉".當(dāng)你完成這些更加切實(shí)可行的目標(biāo)后，會(huì)感到一絲成就感將會(huì)使你信心倍增。

    把嫉妒化成行動(dòng)

    我們中的許多人都曾見識(shí)過(guò)朋友突然間就變苗條了（減肥了）,心中不免些許妒忌�；虍�(dāng)你看到比你瘦的人，你會(huì)認(rèn)為減肥對(duì)他們很容易。與其失望氣餒，不如轉(zhuǎn)變觀念，把你朋友的成功事跡化作自己的動(dòng)力。提醒自己："她能做到，我也能。或許我現(xiàn)在是有些差距，但朋友的成功說(shuō)明還是有可能做到的。"慶祝朋友的勝利就是在提前慶祝自己。

    杜絕負(fù)面的心理暗示

    尤其是鍛煉計(jì)劃伊始，很容易對(duì)自己沒(méi)信心。你記住一條："就這樣放棄了，后果不堪設(shè)想。我恨透了自己的體形"這種消極的想法足夠使你賴床不起。當(dāng)你做運(yùn)動(dòng)時(shí)，甭管能不能承受，集中精力就行了。每當(dāng)消極的念頭襲來(lái)時(shí)，對(duì)自己回答一定要堅(jiān)決肯定："活動(dòng)四肢的感覺(jué)真爽，"或"身體每天都在強(qiáng)健".

    見好就收

    大多數(shù)鍛煉的人反映說(shuō)運(yùn)動(dòng)快結(jié)束時(shí)感到放松和愉快，所以才會(huì)更樂(lè)意從頭再來(lái)。如果你做完常規(guī)的鍛煉后再加上幾個(gè)折磨人的俯臥撐，或許鍛煉給你帶來(lái)的印象只剩下疼痛了。所以說(shuō)，鍛煉結(jié)束時(shí)做做伸展運(yùn)動(dòng)，再聽上幾首你喜歡的歌曲。當(dāng)你聯(lián)想到鍛煉時(shí)，能回憶起令人美好的感覺(jué)，自身也感覺(jué)不錯(cuò)，其實(shí)自己就是鍛煉的最大推動(dòng)力。