Hate to work out? These simple strategies will get you up and going for good.
讨厌户外运动？以下这些简单的方式为会让你重拾遗失的美好。

Debbe Geiger could summarize her feelings about exercise in two words. “It stinks,” she'd say.
But then her thinking changed when -- after much urging from friends who wanted her to play with them -- she joined a volleyball team. Now, she’s at the gym with a convert’s fervor on game nights because she doesn’t want to let her teammates down. “There have been lots of reasons I could have missed, and I haven’t,” says Geiger of Cary, N.C.
Debbe Geiger用两个词总结了她锻炼的感觉，“真恶”。但在那些想和她一起锻炼的朋友不断的敦促下，她的想法改变了。后来她加入排球队。现在，她以改天换面的热情参与健身房的排球之夜，因为她不想让她的队友失望。这个来自北卡罗来纳州卡里的姑娘Geiger说， “我有很多的理由去放弃，但我没有。”

Her experience illustrates what exercise experts have known for years: To stick with an exercise routine, you need a reason to carry on when that little voice inside says, "Sit on the couch. Have a doughnut."
为了坚持训练的日程，当心理暗示“去躺沙发吧”的时候你需要一个坚强的理由。她的经历表明了运动专家们久经沙场的真理：为了坚持训练的日程，当心理暗示“去躺沙发吃甜甜圈吧”的时候你需要一个坚强的理由。

And just knowing that exercise is good for you doesn't seem to be enough to get you moving.
Carla Sottovia, assistant director of fitness at the Cooper Fitness Institute in Dallas, says, “You may have had a bad experience in school, or maybe you’re afraid you’ll hurt yourself. Maybe you’re even afraid to sweat.”
而且只是知道训练对你有好处还貌似不足以让你动起来。来自达拉斯Cooper Fitness Institute的健身助教Carla Sottovia说，“也许你在学校里有过难堪的经历，或者你怕会伤了自己。亦或是你甚至不敢流汗。”

Intimidation is a factor also, experts say. When you're out of shape, it takes courage to don workout duds and head for the gym. If any of this sounds familiar, don't give up hope.
Here are fitness inspiration tips from fitness experts and exercise converts that are guaranteed to help you learn how to love moving.
专家说，“来自外界的压力也是另外一个原因。当你体型不好时，你需要勇气穿起运动服和前往健身房，如果任何这些经历你听起来似曾相识，请不要放弃希望。以下是几点专家和运动皈依者的健身贴士，能保证帮助你的学会如何热爱运动。

1． Be Realistic
1、 现实点
First-time exercisers often set unrealistic goals that are too ambitious for beginners. Gerald Endress, fitness director of the Duke Diet and Fitness Center in Durham, N.C. says, “They want to go for maximal goals, but they tend to get overwhelmed.”
首次锻炼的人经常为自己设一些初学者不切实际的目标。来自北卡罗来纳州达勒姆的Duke Diet and Fitness的健身教练Gerald Endress说，“有人要实现最大的目标，但最终都不堪重负。”
So don’t start off trying to work out an hour every day. Instead, set more reasonable, achievable goals, like exercising 20 to 30 minutes two or three times a week.
所以不要一开始就每天锻炼一个小时。取而代之，设立更多合理的可以实现的目标。像每周锻炼2到3次，每次20到30分钟。

2． Keep Track of Your Progress
2、坚持记录你的锻炼进度
Remember to chart your progress, whether it's with a high-tech online tracker or an old-school fitness journal. Seeing incremental improvements, whether it's improved time, increased reps, or greater frequency of workouts, can boost your exercise motivation.
记得画出你的日程表，不管是用高科技的网络跟踪器还是老套的健身日记。借此观察你一点一滴的进步，不管是锻炼时间的增多，锻炼次数的增加或者户外运动频率的提高等，都能提高你的运动积极性。

3． Don't Expect Perfection
3、不要期待完美
Another pitfall is all-or-nothing thinking, a perfectionist way of looking at life that leads to giving up when you miss a day or two or your workout doesn’t go well. Endress says if you accept that there will be some sidesteps on your fitness journey, you’ll be better prepared mentally to deal with setbacks.
Expect that you'll get sick from time to time, and be psychologically prepared to miss a few days of exercise when that happens. Don’t let it be an excuse for giving up. "From then on, many people say, ‘I can’t exercise,'" Endress says. "But there’s always a way to exercise."
另外一个陷阱是要么全有或全无的想法。当一两天没有锻炼或者户外运动做不好的时候，那些对生活持完美主义方式的人终将半途而废。Endress说，如果你接受自己的健身日程里存在一些空档，你最好准备克服心理上的挫折。期望越大则失望越大，为以防万一心理上先做好几天没锻炼的准备。但不要让它成为放弃的借口。“从那个时候开始，很多人会说，‘我不能锻炼啦’，” Endress表示，“但事实上总有锻炼的方法的。”
To keep injuries from sidelining you, do your best to prevent them by warming up, cooling down, stretching properly, and not doing too much too soon.
为了防止受伤，你最好健身前合理地做热身，缓冲和拉抻运动。不要做太多和太快。

4． Don't Compare Yourself to Others
4、不要跟别人比较。
We’ve all seen those toned, fatless specimens who strut through the gym in their Barbie-sized shorts and sports bras.Don’t compare yourself to them, Endress says. Forget about them. Forgive them. But do not let them deter you from your goal.
我们经常看到那些身体超好的没有一点脂肪的靓妹，穿着芭比娃娃大小的运动短裤和文胸，在健身房里抬头挺胸。Endress说，不要跟她们比。忘掉她们。原谅她们。不要让她们妨碍你实现自己的目标。

5． Get Support
5、寻求帮助
Enlist the help of your spouse, girlfriends, boyfriends, buddies -- anyone who will encourage you to stay on track.
"The person should be in support, but not say, 'Why can’t you? It’s so easy,'" says Sottovia. If helpful reassurance turns into criticism, gently remind your pal that you don’t need nagging.
If you need additional help, hire a trainer, she advises.
寻求来自你的配偶，女友，男友或者好朋友等任何能鼓励你坚持下去的人的帮助。Sottovia 说，“那个人应该支持你，而不是说，‘这么简单你为什么办不到？’”如果劝慰变成的苛责，那就稍微提醒你的同伴少唠叨一点。她建议，如果你需要额外的帮助，可以雇一个教练。

6． Find the Fun In It
6、从中寻找乐趣
Sottovia and Endress both say it’s essential to find an activity you like. With an explosion in the number and types of fitness classes at most gyms, it has become easier to find something to appeal to you, from aerobics to Zumba.
If you're not the gym type, walk around your neighborhood or try activities around the house, such as walking up and down stairs or dancing with the stars in your living room. If you're motivated by being social, follow Geiger's lead and join a team.
Sottovia和Endress都表示找一个你感兴趣的活动是很有必要的。随着大多数的健身房都在办各种各样不胜枚举的健身课程，从有氧运动到健身舞，因此很容易找到你感兴趣的东西。如果你不喜欢去健身房，那就在邻里散散步或者在家附近做一些活动，比如上下楼或者在客厅里跟着电视里的明星跳舞。如果你热衷社交，那就追随Geiger的领导并加入一个小组。

7． Break It Up
7、分期锻炼
You can make it easier on yourself by splitting your exercise session into two or three sessions, says Endress. Research supports the idea that this can be as beneficial as one long workout, he says.
So, for example, if you don’t feel like exercising for an hour on any given day, do three sessions of 20 minutes each.
Endress说，你可以把你1期的训练分成2到3期，这样使健身更容易一些。他说，研究证实了这个观点，分期训练可以达到整期训练的效果。因此，举个例子，如果你不喜欢一天持续训练一个小时，那就分成3个20分钟锻炼。

8． Make It Convenient
8、让自己更加自信
Do whatever you can to remove obstacles to exercise, and make it as convenient as possible, says Sottovia. If you are time-pressed, for example, don't spend 30 minutes driving to a gym. Try exercising at home to fitness DVDs instead. If you're too tired to work out at the end of the day, set your alarm a little earlier and exercise in the morning.
Sottovia说，尽你所能排除万难坚持锻炼，并让自己更加自信。如果你时间紧迫，比如，无法开30分钟的车去健身房。那就在家里一边看健身DVD一边锻炼。如果你傍晚觉得太累无法户外运动，那就让闹铃响得早一点，早上去锻炼。

9． Forget the Past
9、忘记过去
Don't let previous bad experiences with exercise hinder you, Sottovia says.
So maybe you weren’t the most athletic kid in high school and were the last chosen for class games. That was years ago. Your goal now is not to win a letter jacket or make the cheerleading squad -- you want to exercise to stay healthy and enjoy your life.
Sottovia说，不要让过去不好的健身经历阻碍你。因此你也许不是高中里最好的运动健儿，甚至是班级运动游戏里最不受欢迎的人。但那都是过去的事儿了。你的目标不是赢得印有字母的夹克也不是成为拉拉队队员——你想要的是通过锻炼保持身体健康和享受生活。

10. Reward Yourself
10、奖励你自己
Treat yourself for making the effort to exercise -- not with food, but with something that you enjoy, like a movie or flowers, says Endress
Endress说，奖励你自己为健身所做的努力——不要用食物，用你喜欢的东西，像看个电影或者鲜花。
Try to think of indulgences that will reinforce a mind-body connection so you can savor the rewards of your hard work. Plan a short trip, or just an hour in a botanical garden. Go to a ball game. And remind yourself with each precious moment that you are enjoying this time because of all the great things you have been doing for yourself.
尝试去考虑加强身心联系的赎罪券，从而你能享受辛苦耕耘后的自我奖励。计划一个短期旅行，或者去一个小时植物园。去看球类的比赛。并在每一个这样的美好时刻提醒自己，你之所以能享受这美妙的时光是源于自己辛苦的付出。