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Looking for tips on how to start exercising after a long break? It can be hard to get back into your fitness routine after taking time off, but with some effort you can get back on track in a little while. Researches show that muscle has memory, which means your body remembers where it once was and it’s possible to get back into your best shape ever. Here are a few tips to follow to start exercising after a long break. 寻找如何在长时间的休息后开始锻炼的方法吗?得到充分的休息后, 很难回到你的健身计划 ,但是你可以通过一些努力很快回到正轨。研究表明,肌肉记忆,这意味着你的身体还记得它曾经和可以回到你最好的形状。这里有一些提示,以遵循一个长时间的休息后开始锻炼。 1. Set fitness goals 设定你的健身目标 One of the most important things you should do when starting exercising after a long break is to set fitness goals. It can be anything from losing a few pounds, toning up the body to taking part in an athletic event. Writing your goal down and posting it in a visible place will help you stay motivated and reach your goal. 在长时间休息之后开始锻炼，你应该做的最重要的事情之一的是设置的健身目标。它可以是任何东西,减掉几磅,强健身体参加一个体育活动。把你的目标写下来,贴在一个可见的地方将会帮助你保持动力,达到你的目标。 2. Set up your workout schedule 建立你的锻炼计划 Next step is to set up your workout schedule. When you have a scheduled plan, it’s easier to stay motivated and on track with your fitness goal. Your workout schedule should be balanced with both strength training and cardio exercises. Don’t forget to do some stretching before your workout. 下一个步骤是设置你的锻炼计划。当你有一个预定的计划,更容易保持动力和跟进你的健身目标。锻炼时间表应该平衡力量训练和有氧运动。别忘了锻炼之前做一些伸展运动。 3. Share your fitness goals 分享你的健身目标 Sharing your fitness goals with your family and friends will help you reach your goals much faster. Moreover, you can work out with your friend or family member and make your workout time go by quickly. Sharing your fitness goals can also help you achieve greater success in your health. 与你的家人和朋友分享你的健身目标会帮助你比较快达到你的目标要。此外,你可以与你的朋友或家人一起锻炼,让你的锻炼时间流逝得很快。分享你的健身目标也可以帮助你取得更大的成功在你的健康。 4. Work out every day 每天锻炼 No matter how busy you are, aim to work out every day. It’s so easy to say that you have a lot of important tasks to accomplish so you don’t have time to work out today, but you have to find those 10-15 minutes to do a few exercises. Try to focus on high intensity workout, and make sure you start at a moderate level. Vary the intensity of your workouts daily. Making exercise a habit will certainly give you fantastic results. 不管你有多忙,每天有目标锻炼。很容易说你有很多重要的任务来完成,这样今天你就不会有时间去锻炼,但是你必须找到那些10 - 15分钟做一些练习。努力专注于高强度的锻炼,并确保你开始中等水平。你每天锻炼的强度不同。使运动成为一种习惯肯定会给你奇妙的结果。 As you stick to your health and fitness plan and you reach one of your fitness goals, reward yourself with some little gifts, such as a facial, a massage, a manicure or pedicure or buy the gorgeous dress you have been wanting. Rewarding yourself will help you stay motivated toward your goals. 当你坚持你的健康和健身的计划和你达到你的健康目标之一时,奖励自己一些小礼物,比如美容,按摩、修指甲或修脚或购买你一直想要的华丽的衣服。奖励会帮助你朝着你的目标保持动力。 6. Stick to a healthy diet 坚持健康的饮食 As you start working out after a long break, you should start making healthier food choices. Increase your fruit and vegetable intake and make sure you eat portion-controlled meals. Sticking to a healthy diet will help you work out more effectively, have more energy, and reach your fitness goals. 当你开始工作在长时间的休息之后,你应该如何选择更健康的食物。增加水果和蔬菜的摄入量,并确保你吃的份量适度的三餐。坚持健康的饮食可以帮助你更有效地工作,有更多的能量,达到你的健康目标。 7. Don’t eat after 7 p.m. 下午7点以后不要吃东西。 If your fitness goal is to lose weight, you should not eat after 7 p.m. If you go to sleep a few hours later, your body won’t be bogged down with excess calories. Plus, you will sleep better, because late night snacks can disrupt your sleep as your body has to digest them, keeping you awake. But if you are really hungry late at night, there are a few snacks you can eat right before bedtime, such as Greek yogurt with frozen berries, green smoothie, a few slices of fruit, or a handful of whole-grain crackers with hummus. 如果你的健身目标是减肥,你下午7点以后不应该吃东西。如果你几个小时后睡觉,你的身体不会陷入过多的热量。另外,你将睡得更好,因为深夜的零食可以扰乱你的睡眠,你的身体不消化,让你清醒。但如果你真的饿了深夜,有一些零食你可以睡前吃,如希腊酸奶冻浆果、绿色奶昔,几片水果,或一些全麦饼干和鹰嘴豆泥。 So, there you have it; some of the best ways to start exercising after a long break. It’s important to exercise every day, whether you want to lose weight or not, because it’s good for your health. Do you work out every day? 所以,你有一些经过长时间的休息后开始锻炼最好的方式。每天锻炼是很重要的,你是否想要减肥,因为它对你的健康有益。你每天锻炼吗? |
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