怎樣制定健身計劃

作者：an eHow Contributor

Many people work their muscles hard at the gym for a couple of weeks, then burn out. Being fit means more than just going to the gym; it"s an overall lifestyle change for the better. Creating a fitness plan involves a lot of brainstorming about you personally like doing and eating. It"s important to create a customized plan for yourself that you know you will stick to.

不少朋友在健身房揮汗如雨半月來強健肌肉，之後精疲力竭，始亂終棄。健身不僅僅是去到健身房而已，而是一種良性的生活方式。制定健身計劃其實是一場關乎你做什麼訓練，做多大強度的訓練以及怎樣飲食的頭腦風暴。為自身制定合理的訓練計劃對達到理想的訓練效果非常重要。

Instructions

那麼如何制定健身

1

Block out time in your schedule to accommodate your workouts. Sticking to a fitness plan requires commitment, and it is easier to remind yourself of that commitment when you schedule it in your planner like you would an appointment. Vary the times you will block out for your workout. For example, if you work out in the evenings during the weekdays, you may want to work out in the mornings on the weekends to add variety and make exercise feel less of a chore. Then, assess the time you have available, and see what activities you can fit on what day, like going to the gym, sessions with a personal trainer, and biking across town.

制定訓練時間表，列舉出各組訓練動作。訓練時間表能提醒你按時完成訓練，就像你的工作日程提醒你參加約會一樣。訓練計劃可以制定得多樣一些，比如在工作日安排在晚上訓練，而在周末安排在早上訓練，這樣可以避免訓練帶來的乏味感。其次，根據不同時期安排特定的訓練項目，比如一段時間去健身房鍛煉，一段時間在私人教練指導下訓練，再一段時間安排環城自行車。

2

Hire a personal trainer. A personal trainer can be expensive, but well worth the investment. They keep track of your body measurements as well as body fat percentage. They motivate you and teach you safe workouts you can do at home. A personal trainer can also recommend devices that are appropriate for your level of fitness.

私人健身教練來幫忙。請一位私人教練價格不菲，但是物有所值。專業的教練會根據你的體脂情況調整訓練計劃。在教練的激勵和指導下，你可以在家安全的完成訓練。同時教練也會更具你的身體強健程度為你制定適量的器械訓練計劃。

3

Create a list of healthy meals and snacks. Eating right is part of a great fitness plan, because munching on healthy food complements the workout you do by helping you burn calories more efficiently. Add a side salad to every meal, and eat that first. That way, you will take in less of your meal because you will fill up faster. If you"re craving something sweet, opt for fruit.

制定訓練期間的健康飲食清單。在大強度訓練之後，合理補給營養非常重要，運動前來點開胃小菜可以幫助你更有效的燃燒卡路里。比如來點餐前薩拉，，可以讓你在訓練中不至於有飢餓感。如果想吃甜食，水果是不錯的選擇。

4

Do exercises on your own. In addition to the workouts you do with your personal trainer, you can also increase your energy by undertaking workouts on your own. This could be something easy like walking after dinner, or more challenging such as biking up and down a hilly neighborhood.

附加訓練。除了完成私人教練制定的訓練任務，你還可以適量增加一些額外運動來加大運動量。這些運動可以是簡單的飯後慢走，後者是稍有挑戰的臨近山地自行車。

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