Before Starting

Have you ever been determined to start exercising but always gave up halfway? I truly understand this feeling. A year ago, I was also a typical "three-minute enthusiast," repeatedly buying gym memberships but quitting within a month each time. Now, I can maintain a workout frequency of 3-4 times per week and thoroughly enjoy it. Today, I'll share how I achieved this.

Facing Reality

Honestly, most people's initial thoughts about exercise are too idealistic. Everyone hopes to see results immediately, but reality often hits hard. According to the American College of Sports Medicine, about 65% of people abandon their exercise plans within the first three months. Why? Because we often overestimate our willpower and underestimate the difficulty of forming habits.

From my observation, many people quit exercising because they set unrealistic expectations. They might watch videos of fitness influencers and think they can quickly reach that level. However, those seemingly effortless movements are the result of long-term training. As a seasoned fitness trainer told me: "Everyone wants a good physique, but few are willing to invest the time and sweat."

Scientific Method

After a year of exploration, I've developed a method suitable for ordinary people to form exercise habits. First, we must understand that exercise isn't about short-term results but long-term persistence. Research shows that forming a new habit takes an average of 66 days, with some people needing up to 254 days. So we need patience and gradual progress.

In this process, I found that scientific methods can indeed help us achieve better results with less effort. For instance, controlling exercise intensity is crucial. The American Heart Association recommends beginners start at 50-65% of maximum heart rate, gradually increasing to 70-85%. This ensures both safety and effective training results.

I also learned that timing of exercise matters. Research shows that exercise duration should be controlled between 45-60 minutes. Beyond this time, the body secretes excess cortisol, which can affect recovery and progress. Moreover, moderate exercise is easier to maintain than excessive exercise.

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