事件记录
面试官: 你想要开始更多的锻炼? Well, here are some tips how you can stick with it this time. 这就是下一期《大发娱乐》.
好吧. So it's your new year's resolution to start exercising again, and here are three things that might get in the way of your success and how you can overcome them.
尼克·加利 is a health coach and an assistant professor of Health Promotion and Education in the Department of Health at University of Utah. 尼克, when somebody comes to you and says they want to exercise more and you start working with them towards that goal, what are some of the common things that you see that might get in the way of their success?
尼克: 斯考特，我想首先，有很多事情. To boil it down to three, the first one I would probably be on the lookout for is lack of time. 或者更具体地说，是缺乏时间的感觉. 通常, you will hear people cite lack of time as a reason that they don't exercise, but when you really get them thinking there's usually at least small blocks of time that they do have throughout their day.
The research shows that we can achieve benefits in as little as 10-minute bouts of physical activity. 所以如果你一天中有10分钟的时间, 也许这意味着提前10分钟起床, 少花10分钟玩社交媒体, 你可能会想出如何把锻炼融入其中. So what I would like to do with folks who are having a hard time is have them map out their schedule, 打开他们的日程表，看看他们到底在做什么, how are they spending their day and how might they be able to modify that to fit exercise in.
面试官: 是的, and find something that maybe they're doing that they look at it and go, “嗯, this probably isn't as important of a priority as exercise."
尼克: 正确的. You might sort of a rank order, “好吧, how important is this?"
面试官: 好吧，好吧. So perceived lack of time is a big barrier so you've got to look for that time, 也许很难把它安排在你的日历上, 不管你要做什么. 第二个是什么，比如当你遇到一些问题的时候?
尼克: Number two I would say is a very narrow definition of what counts as exercise. 每年的这个时候, the health clubs are going to be hitting the marketing hard, 他们想吸纳新成员. 如果你以前没有锻炼过, it's easy to get the impression that exercise has to be at a health club, 在大发娱乐看到的其中一个商业健身房, 这并不适合所有人. Not everybody works best that way, in that setting, on those machines.
So I like to try and work with clients on thinking about, “嘿, 你能做些什么来让你的身体动起来呢?“就是这么简单. 这并不意味着一定要去健身房. 这可能意味着散步. 这可能意味着做一些园艺工作. 我是说，这可能意味着很多事情. What can we do to just move your body, get your heart rate up? 这也算锻炼.
面试官: That seems like a kind of a low bar but that's still enough, huh?
尼克: 绝对. 十分钟.
面试官: 十分钟.
尼克: 每天十分钟，让你的心率加快. 当然，聊胜于无.
面试官: 好吧. 第二，这很好. Exercise doesn't have to be going to the gym and getting on the treadmill or lifting weights. 我是说，如果你喜欢，那很好. But it could be taking the dog for a walk, so that's good.
尼克: 也可以是瑜伽. I mean, a lot of folks think about other ways of taxing your body.
面试官: 确定. 如果你想的话，可以去雪地走.
尼克: 是的.
面试官: 玩飞盘.
尼克: We live in, probably, the greatest outdoor state in the country.
面试官: 正确的.
尼克: 诸如此类的事情.
面试官: 处处锻炼，好吧. 所以不要对运动有狭隘的理解. 扩大范围. 第三点呢？? Something that gets in the way of somebody reaching their goal of exercising more.
尼克: Number three, I think it probably becomes more of a problem once the person begins. 大发娱乐知道辍学率很高. Half of folks who start an exercise program have dropped out within six months, 所以我认为第三点是不切实际的期望. That could be unrealistic expectations for changes to the body, unrealistic expectations of what the individual can handle.
我看到人们非常兴奋和热情, and they go in and do this really high-intensity workout for a week and now they can't get out of bed. 这一点都不好玩. That's not very reinforcing and that's a major cause of folks saying, "This isn't for me."
所以, and this is where if you're going to exercise in the traditional way, it can be really useful to have a professional helping you out, someone who knows a bit about the physiology of exercise and the body, and can tell you where to start and can assess you and get you on a program that's right for you, 不会太多, 不要太少. To know that there are changes happening even if they're not always visual changes. The changes in the mirror do not happen within the first couple weeks, they happen over time.
But physiologically, there are changes that are happening. 你的肌肉越来越强壮了, 你的心脏越来越强壮了, 你的肺越来越强壮了, 所有这些事情都在发生. So a good personal trainer will be able to assess measures of functional change separate from measures of aesthetic change, which we all love but those are the changes that sometimes take a little longer.
面试官: 一般情况下呢？? 所以当你在锻炼的时候. We talked about three things that could get in the way of somebody continuing. 通常，障碍会出现. 处理这些问题的好方法是什么? 因为大发娱乐不可能击中所有的东西?
尼克: No. 如果可以的话，制定一个计划. Think about obstacles, if you can have that kind of foresight to imagine things that might come up. Things will come up, things with work, things with family. 你可能会生病或受伤. 做好准备，制定计划. 也许这意味着你必须改变你的做法, 也许这意味着你必须是, “好吧, 这几天我得请个假." So I think having a plan is probably the most important, and realizing that just because you fall off for a couple days, 这并不意味着一切都输了.
面试官: 是啊，你不用辞职.
尼克: No. 你不必放弃.
面试官: 重新开始吧.
尼克: 完全.
更新日期：2022年1月12日
最初发布日期：2017年1月3日