好了好了，最终你还是承认了。自你上次进入体育馆，时间已经过去两个月了。生病、家庭危机、加班、要完成的论文，这些通通都是阻拦你进行体育锻炼的理由。但问题是：究竟怎样才能重新开始体育锻炼？ 一旦养成 习惯 ，体育锻炼就成为一件自然而然的事情。自然而然的去往体育馆，没有什么外力能够阻挡。但是，在放弃这习惯一个月，两个月，也许甚至一年以后，再要重新开始就让我们显得力不从心了。这里有一些小贴士，它们能帮助你在跌到的地方爬起，重新养成体育锻炼的习惯。 不要停止已经养成的习惯 让事情继续下去的最简方法就是不要停止。避免长时间的不锻炼，因为重新养成习惯确实更费力些。这条建议对某些朋友来说或许已经有点晚了，但如果你已经养成了体育锻炼的习惯，就千万不要在遇到一点点困难时就放弃。 一旦开始运动就奖励自己 伍迪艾伦（电影导演）曾说：“生命的一半时间在于自我表现。”我要说，在想要养成某个习惯时，90%的精力都是用于如何实现它的。你应该多想想自己的体重，自己能够跑多少圈，自己能够仰卧举重多大的杠铃。 对自己承诺坚持30天 对自己许下这个月天天运动的承诺（哪怕每天只运动20分钟），有了这个承诺，你的习惯就会得到巩固。同时，你也不必在头几个星期天天劳心，犹豫着到底要不要去运动。 找点乐趣 要是在体育锻炼里的得不到乐趣，坚持体育锻炼就会有点困难。这个世上有成千上万种锻炼身体的方式，所以，如果你觉得举重或者如果仰卧起坐并不适合你，那你就试试其他的吧。许多大型健身中心都提供各式各样的运动项目，总有一种是你喜欢的。 把运动安排在自由时间 不要把运动安排在那些可能会因为其他重要事情而被占用的时间里。工作结束后或是早晨一起床都是不错的运动时间。要是安排在午饭休息时间，则很可能因为工作尚未完成而被占用掉。 和朋友一起运动 找几位朋友加入你的运动计划。有了交际因素，你会更愿意遵守自己的体育锻炼承诺。 在日历上打”×” 我认识的一位朋友有在要运动的日子在日历上打”×”的习惯。这么做的好处是对于已经进行多长时间体育锻炼了，你可以一目了然。坚持在日历上打X是个 激励 自己的好方法。 在付出努力之时得到乐趣 进行体育锻炼后，问问自己哪些部分你喜欢，哪些部分你不喜欢。一般来说，你要继续坚持你喜欢的那部分，避免你不喜欢的那部分。若是多想想如何在体育锻炼中得到乐趣，你会更愿意去体育馆的。 把运动当作一种仪式 体育锻炼的 习惯 要根深蒂固到成为一种仪式。也就是说，一到体育锻炼的时间、地点就会让你自觉地抓起背包去健身中心。要是你的运动时间总是不确定，那你就很难从这一点得到益处了。 减轻压力 有压力时你很可能在工作上什么都做不好。不过，体育锻炼可是一种减轻压力的好方法，它会让你心情变好。所以，下次感到充满压力或疲劳的时候，就试试去参与 你喜欢的运动吧。一旦体育锻炼和减轻压力之间建立了联系，你会更容易重新养成体育锻炼的习惯，即使在此之前你是刚刚渡过一段悠长的假期。 测量健康值 我们不应该过度关心体重的数值。即使你的身体发生了变化，体重却不一定会变化，因为增加的肌肉重量会抵消减少的脂肪重量。不过，变化的健康值仍是激励体育锻炼的好依据。记录俯卧撑、仰卧起坐或是跑步速度等简单的数值，都会让你发现体育锻炼是如何使你变得更强、更快的。 先养成习惯，再购买器械 光鲜的运动器械不能促成体育锻炼的习惯培养。尽管如此，还是有很多人相信花几千美元买器械就可以弥补自己不爱运动的毛病。可这不能弥补！所以，还是先养成体育运动的习惯，再来购买体育器械。 清除失误 要是你老是不能坚持体育锻炼，就找找原因。你不喜欢运动？你没时间？呆在体育馆里使你感觉不自在？不懂得健身技巧？只要你能找到自己的失误之处，你就改正，向胜利开始迈进。 从小的目标开始 从一开始就打算跑15英里，可不是养成体育锻炼习惯的好方法。为了养成习惯，头几周里定个在你能力之内的 目标 。否则，你会被残酷的运动量吓跑的。 是为了自己而运动 去体育馆只为了使自己的身体看起来更漂亮，就好像做生意只为了赚钱一样。这样，付出的努力就不足以达到你的目标。但如果去体育馆还为了别的原因，如激励自己、增强身体的力量、享用愉快的时光，那么即使运动成果不怎么显著，你也可能继续坚持体育锻炼的。 15 Tips to Restart the Exercise Habit (and How to Keep It) It’s okay, you can finally admit it. It’s been two months since you’ve seen the inside of the gym. Getting sick, family crisis, overtime at work and school papers that needed to get finished all kept you for exercising. Now, the question is: how do you start again? Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off. Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble. Reward Showing Up – Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later. Commit for Thirty Days – Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go. Make it Fun – If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes. Schedule During Quiet Hours – Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting. Get a Buddy – Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit. X Your Calendar – One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself. Enjoyment Before Effort - After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym. Create a Ritual - Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual. Stress Relief - What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence. Measure Fitness - Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster. Habits First, Equipment Later – Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym. Isolate Your Weakness - If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation. Start Small - Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout. Go for Yourself, Not to Impress – Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.
学院的Nancy是个可爱的小姑娘，是华人第二代。她的研究是有关眼内微循环，正在完成她的博士论文 Visualising the internal micro-circulation of the ocular lens in rodents。Nancy给人的印象很阳光，开朗。去年开会时我们的talk在同一session, 并听过她的两次博士项目进展报告。她思路敏捷，语言清晰自信，讲座富有感染力。第二次报告会上她说刚从英联邦运动会归来（大会在印度举办，但击剑分项目在墨尔本）。但我们不知道她，这个小小个的姑娘，竟然获得击剑(fencing)项目的铜牌（团体一员）！ 原来她因为身材不高，其他体育项目劣势，所以选择了击剑这个项目，从中学就开始练起。进大学更是如鱼得水。加之性格开朗，办事利落，当上了大学击剑俱乐部主席，还在国家队参加训练。 很欣赏这样学术研究之余不拉下体育竞技爱好的优秀人才。科学研究之路漫长而艰辛，运动一可休息，二可锤炼意志。要把体育锻炼提到与读文献一样的高度来重视！ 附Nancy第二次博士汇报会abstract: ---------------------------------------------------------------------------------------------------------------------------- Involvement of MP20 in the formation of macro-molecular diffusion pathway Cataracts are the leading cause of blindness. In order to understand this disease, we must first understand the underlying physiology of a normal lens.Traditionally, intercellular communication in the avascular lens was thought to be mediated by gap junction (GJ) channels. More recently, an alternative and parallel intercellular communication pathway has been discovered, that develops in the inner-cortex permeable to large macro-molecules and do not normally pass through GJ channels. MP20, a putative lens specific adhesion protein has been implicated in the formation of this macromolecular-diffusion-pathway (MDP), since in MP20 knock-out mice the MDP did not form. In the rat lenses, MP20 has been show to be initially localised in the cytoplasm of differentiating fibre cells, and inserts into the membranes following nuclei degradation, suggesting that MP20 insertion may play a role in the formation of the MDP. In the mouse lens, MP20 insertion into the membrane precedes the loss of nuclei unlike in the rat lens. To further investigate the relationship between MP20 and MDP formation we have utilised immunocytochemistry and Two-Photon-Excitation-Flash-Photolysis (TPEFP) on half-cut rodent lens loaded with the GJ impermeable caged fluorescein-dextran (MW=10kDa) to correlate MP20 insertion with the formation of the MDP in rodent lens. By exploiting the species specific differences in the differentiation dependent insertion of MP20 detected by immunocytochemistry, and the TPEFP induced transfer of Fluorescein-dextran as a functional indicator of MDP formation, we have shown that formation of the MDP correlates with the insertion of MP20 in both rat and mouse lenses. In the absence of MP20, caged fluorescein-dextran is restricted within the source cell unable to diffuse to the neighbouring fibre cells indicating the absence of the MDP. This is the first time real-time functional technique has been used to show the importance of MP20 in the formation of MDP. ----------------------------------------------------------------------------------------------------------------------------
标签: 体育锻炼
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