Research suggests that if people are meeting up withfriends to exercise they are less likely to pull out.’ Photograph: PaulHeyes/Alamy
研究表白，假如人们与伴侣一路熬炼，他们就不太也许半途退出。“照片：Paul Heyes / Alamy
Fromthe right clothing and socialising to signing up to challenges and trackingyour progress, here’s how to enjoy working out as the days continue to shorten
Sign up to achallenge
[copy]Whether it is undertaking the NHS Couch to 5K plan or signing up to amarathon, having a goal can give shape and structure to an exercise routine.Whatever your motivation and fitness level, there are numerous events (many ofthem free) that you can enter.
Make it social
Some people love exercising on theirown, but for others, it is helpful to have company. Buddy up with a friend orget involved with a local group or class. Parkrun,which organises free 5km timed runs in more than 500 locations across theworld, is a great way to meet people in your local area and is easy to join.There is another incentive to working out with pals, too, according to Dr Joe Costello,senior lecturer in exercise physiology at the University of Portsmouth.“Research suggests that if people are meeting up with friends to exercise theyare less likely to pull out.”
有些人喜好本身熬炼，但对付另一些人来说，拥有一个行为搭档长短常有益的。无论是和伴侣约好，可能参加内地集体。 Parkrun活着界各地的500多个所在，构造免费的5公里按时跑步，这个方法，很好地满意了内地人们的行为需求，而且很轻易插手。按照朴茨茅斯大学行为心理学高级讲师Joe Costello博士的说法，与伴侣一路熬炼尚有其它一种动力。 “研究表白，假如人们与伴侣一路熬炼，他们就不太也许半途退出。”[/copy]
Keep warm in yourkit
“There’s no such thing as bad weather,only unsuitable clothing,” said the late British fellwalker,illustrator and guidebook author, Alfred Wainwright. Base layers, gloves,headbands and hats are all useful for extra warmth. If you are going to andfrom a place for exercise, wrap up in a coat or jacket so as not to get chillywhile travelling. Visibility is also something worth paying attention to if youare exercising outside in the dark.
Mix it up
“Variety is the key to enjoyingexercise,” explains personal trainer Geoff Walcott. “Doing the same type of trainingcan be demotivating.” A small study of 114 men and women by theUniversity of Florida found that participants who repeated thesame exercises in a workout (three times a week) were more likely to quit thanthose who varied the type of exercise between sessions. Those with the morevaried routine were also found to enjoy their workouts 20% more.
Train at home
[copy]If the thought of working out at homebrings to mind grainy images of lycra clad aerobics instructors, it is time torethink your strategy. From free online tutorials, videosand podcasts to subscription-based services such as Zwift (usedby some professional cyclists as part of their trainingprogrammes) the options are plentiful. Walcott recommends using indoor trainingto complement outdoor training. “If you’re training for an outdoor race, forexample a 5k or 10k, then you should be doing strength training as well.”The NHS’ Strength and Flex planis designed to be equipment-free and easy to follow.
Keep track of yourtraining
There are numerous apps and gadgets thatcan help keep track of your activities. And it doesn’t need to be tech heavy.Making a note or placing a dot on a calendar or chart can help you visualisehow much you have already done. If counting steps is your thing, be aware thatjust racking up the numbers is not enough. Earlier this year, health experts encouraged peopleto increase the intensity of their walking, rather than just focusing ondistance. Public Health England’s Active 10 app combines walking intensity and time. Nothaving enough time was cited as the main reason why people struggled to fit inexercise, according to a recent survey by PHE, so a 10 minute brisk walk eachday is among its recommendations.
有很多应用措施和小器材可以辅佐您跟踪熬炼勾当，并且不必要技许多能力。写个小便签可能在日历、图表上做各个标志，可以形象直观地看到本身已经做了几多熬炼。假如熬炼中必要数脚步， 美国实时新闻直播，请留意仅仅计数是不足的。年头，康健专家勉励人们要增进步行时的熬炼强度，而不是仅仅存眷间隔。 Public Health England’Active 10应用措施团结了步行强度和时刻。按照PHE近来的一项观测表现，没有充足的时刻被以为是人们纠结熬炼的首要缘故起因，以是天天10分钟的快走是其提议之一。[/copy]
Give yourself arest
Rest and recovery are important,especially if you are undertaking intense exercise or building up your fitness.According to Michigan State University,athleteswho are sleep deprived may experience subtle changes in hormone levels, leadingto higher levels of cortisol and a decrease in human growth hormone, which isactive during tissue repair. Be it a hot drink or a warm bath to soothe yourcold bones, having a reward to look forward to can be key on cold, miserabledays.