Nowadays, no matter what occupation you are engaged in, you will face great daily pressure. Now many people clearly know that this kind of pressure must be relieved in time. Besides personal training plan, she should also know how to form a positive lifestyle, which will help to develop healthy living habits, create higher value and increase self-satisfaction.

The key to fitness is to tailor a fitness plan for her to relieve stress.

Tips for rapid decompression:

Take a walk for a few minutes.

Think about the problem from another angle.

◆ Take a nap.

◆ Have a rest.

◆ Deep thinking

Long-term strategies to relieve stress:

◆ Simplify life

Learn relaxation techniques, such as yoga and Tai Chi.

◆ Watch less TV.

Reading a good book

Learn how and when to say "no" to requests that may increase stress.

◆ Increase the time with friends who feel good.

Start a fitness program with the help of a doctor or professional coach.

It is necessary to carry out regular fitness programs, for example, 2-3 times a week. Taking part in different aerobics classes helps to relax and keep healthy.

How do girls who don't like strenuous exercise keep healthy?

Anyone who spends a lot of time on fitness knows that sacrificing their time and energy will get effective results. Another well-known fact is that even a small amount of exercise will promote physical and mental health.

◆ Running on the treadmill is the central link of most aerobic exercises. One of the reasons why it is so popular is that walking and running are the most basic sports of the human body. Running or walking on the treadmill day after day is boring, but changing the plan every other day can get unexpected results. Changing the speed and slope will add fun to simple jogging. The key here is to start at a lower speed, because participants in this project don't like strenuous exercise. Moreover, changing the program and speed will make the bodybuilders more excited and work harder.

Choose some relaxing courses, such as Latin dance, yoga, water aerobics, etc. Followed by a good improvement in physical and mental health, you will feel full of vitality.

Find ways to be interested in your fitness program.

Interest is the key factor for us to do a good job. You should try to be interested in fitness programs at an early stage.

The main methods are as follows

First, don't stick to a fitness plan for a long time. In this way, your sports meeting will be mechanical and boring. If this continues, it will lead to stagnation and excessive exercise.

Second, although making a fitness plan is different from changing clothes, it is necessary to change a new plan every three months. It is best to combine the new fitness program with the old one, so there will be a gradual process.

Here are some ways to guide you not to feel monotonous.

First of all, strenuous exercise and soothing exercise alternate.

Second, incorporate some interesting exercises into the fitness plan, such as some strength training.

Third, try to change too regular exercise. For example, most of your fitness plan is done indoors, but you can break away from the routine occasionally and get some fresh air outside.

Fourth, try to break your last performance, like an athlete breaking a record.

5. During the interval of exercise, pay attention to measuring your physical condition, which will become your motivation to keep exercising.

It is worth reminding everyone that the purpose of your fitness plan should be to make yourself healthy, not how to make yourself look slimmer. Incorrect sports concept can easily lead people into misunderstanding.

Hello, I'm a fitness instructor. Since I can't go to the gym, we'll use the swimming pool and school playground you mentioned.

The first thing I want to tell you is that the basic requirement for a "sports population" is that you must exercise more than three times a week, and each exercise time is not less than 30 minutes, and moderate intensity is the most suitable.

Using the playground, we can practice middle-speed running. Remember, it's not jogging, it's medium-speed running. This is an idea. Try to keep three steps, one breath and three breaths, and adjust your breathing. If the breathing rhythm is chaotic, it will accelerate your fatigue. If it is a 400-meter runway, the first lap is 2 minutes, the second lap is 2 minutes 10, and the third lap is 2 minutes 10. Before running, warm up for 10- 15 minutes to prevent sports injuries. Such aerobic exercise will burn body fat after ATP and glycolysis, and achieve the effect of losing weight and fitness.

Swimming-when your body is in a low temperature state for a period of time, your body will issue a warning that the temperature is too low. At this time, the excess energy (fat) stored in our body will accelerate combustion to provide energy and heat, which is a very good way to lose weight. However, it is easy to get tired after swimming. In order not to affect work, it is recommended to do it on weekends or after work.

Diet, 1, eat more beef and mutton and eat less or no pork.

2. Add more protein. The protein that ordinary people need every day is around 1.5. After starting sports, the demand in protein will increase. It is recommended to eat more egg whites and seafood.

3. Vitamins: Apples, tomatoes and carrots are not only rich in vitamins, but also can improve the body's resistance and remove the garbage in the body. Second sister's tomatoes contain lycopene, which can better play the role of beauty and weight loss.

Drink a cup of boiled water after waking up every morning and before going to bed at night, because we can't replenish water for a long time at night. Don't wait until you are thirsty, when your body is seriously short of water.

Well, I hope I can help you.

Some people say that in the new year, God's most frequently heard New Year's wish is "Let me be thinner!" " Of course, what women want to be thin is not really thin, but thin places. Internationally, the truly perfect body shape should be compact and plump, and all parts of the body are at the golden section. Beauty is balanced and appropriate. So, it's not that you've put on a little weight, the key is to have a proper proportion.

A woman's perfect figure should be the same as the upper and lower circumference, the lower circumference can be slightly larger than 1-2 cm, and the waist-hip ratio is 0.7. The body fat rate is below 25. If the height is 165cm, the ideal weight is 57kg.

But if you want to take pictures, the bones will be smaller and thinner, because the electron beam of the lens, especially the TV camera, is horizontally scanned, and the photographed things will be "squashed". Think about it, the three-dimensional graphics displayed in a plane space will definitely be fat. This is why there are so many film and television actors, TV hosts, models, dancers, gymnasts and so on. Had to lose weight through cruelty and extreme measure. Every time they lose weight, their basal metabolic rate will drop a little. In the end, even if you eat very little, you won't lose weight. You can only keep slim through drugs or even drugs.

However, the bad news is that 70-80% of obesity is determined by genetic genes, and people with obesity genes have to work several times harder than ordinary people. Look at those actresses who are not born thin. Christy Chung, Sammi Cheng, Zhao Wei, Athena Chu, Jolin Tsai, Li Xiang ... They are as thin as death. It is not easy.

Ask a man, almost no one will like a woman with a strong body. Only through exercise, it is possible to have a certain amount of muscles, and then "advance and retreat freely."

Everyone is familiar with aerobic exercise, which can be running, aerobics, swimming and playing ball. But the amount must be at least 2-3 times a week for at least 40 minutes each time, because the glycogen produced by the food you eat is consumed in the first 25 minutes, and you have to keep exercising for more than 30 minutes before you start to burn fat. People who need to lose weight should exercise 4-6 times a week, warm up for 10 minutes each time, do aerobic exercises for more than 45 minutes, do strength training for more than 30 minutes, and stretch and relax for 5- 10 minutes. It should be noted that moderate-intensity exercise consumes fat, so fast walking is better than running, and the heart rate should be maintained at 120- 150.

When it comes to strength training, many women will talk about muscle discoloration. In fact, we must shape a certain proportion of muscles, so that the body looks good and the fat is easier to consume. In fact, it is impossible for a non-professional to become a fitness girl. Among the actors in the world, only Liu Yuling Yuling has enough muscles to be strong and sexy. Even jennifer lopez has only good lower limbs and no muscles in his upper body.

When doing strength training, women should pay attention to practicing their arms lightly, otherwise the upper arm muscles will be too protruding and wearing clothes will not look good. Don't worry about the rest. We practiced lightly, many times, and it was impossible to achieve Schwarzenegger's figure.

The specific plan of strength training will be discussed later.

If you are a 30-year-old woman, you can refer to the following training plan for the purpose of reducing fat, shaping your body and pursuing health:

Train for three days and take a day off.

Warm-up on the first day 10 minutes (elliptical machine, treadmill, mountain climbing machine, etc. ), strength training chest, shoulders, back of arm (triceps brachii) and lower abdomen, doing 1-2 movements in each part, doing 3 groups, each group 15-20 times, aerobic exercise for 45 minutes (.

On the second day, the lower limbs (hips, inner and outer thighs, front and rear legs) and upper abdomen were trained, and the rest were the same as on the first day.

On the third day, strength training was carried out on the back, the front side of the arm (biceps brachii) and the side abdomen, and everything else was the same as on the first day.

When carrying out strength training, you can use dumbbells, barbells, instruments, fitness balls, leather ropes and other tools, and change your movements every 1-3 months to avoid the body being unable to adapt and having no effect. The way of change can also be the alternation and multiple times of large weight and small weight.

Needless to say, the basics? It takes about 2 seconds to push hard and 4 seconds to put it down. Resist resistance with explosive force. Have control when you put it down. When you push to the highest point, you have to stay 1-2 seconds. Exhale when you push, and inhale when you put it down. And when you train which group of muscles, you should concentrate on which group of muscles.

For women, the most difficult thing is to build perfect abdominal muscles, reduce abdominal fat and show them. In particular, it is almost impossible to completely lose the fat in the lower abdomen, because our uterus needs to keep warm. Actually, you might as well ask a man. No man likes a woman with a flat belly as much as a man. She's got a little belly fat. She's sexy. So don't embarrass yourself.

When training abdominal muscles, I suggest you don't rely on any equipment. All actions can be done on the mat or training platform. Using equipment will lead to other parts of the body taking advantage. The only tool that can be used is the fitness ball. When training the upper abdomen, you should keep trying to control your body and not fall off the slider because your back is on the ball. You can train the deep fat in the abdomen.

If you are in the countdown period of two weeks to three months before attending an important performance or public activity, or going to the beach in southern Italy with your new boyfriend in a few weeks, you can increase your training to four breaks. 1, aerobic exercise to one hour, and the number and weight of strength training groups will increase slightly.

But to be honest, in fact, 50-70% of the perfect figure depends on diet, especially for friends who already have exercise habits. Therefore, in order to truly "sedan chair pierces ears and eyes", we can only rely on diet control. But don't go on a diet blindly, and be careful of the decline of basal metabolic rate. If it is serious, even if you only eat 200 calories, you won't lose weight. At that time, life was worse than death. Be sure to follow the dietary principles I wrote before. There must be carbohydrates and protein, and it must not be less than 1200 calories a day, otherwise it will be too late to regret. ......

For the sisters who have made dieting a routine, I can only tell you the least danger. Carbohydrate should not be less than 50g a day, nor should it be less than 50g in protein, but at the same time, there should be an egg white in the morning and a dairy product in the evening. This is the minimum to sustain life!

Instead of going on a painful diet, it is better to keep your best condition at any time. Even if your boyfriend asks you to go swimming temporarily, you should take training as a routine.

There is too much fun in fitness, so I will share it with you later.

Many friends ask me for recipes, that is, diet plans. In fact, when and how much to eat every day, as long as the general principles are followed, the specific content can vary from person to person. And it must be changed frequently, because eating the same thing often will cause toxin accumulation and nutrient blockage, so you can basically make your own diet plan according to your own taste and local seasonal fresh food at that time.

My own recent diet plan is like this:

There should be three sets of breakfast, which should be used in turn. The content of carbohydrates is different from that in protein.

Breakfast 1: Hot oatmeal, 25-40 grams of oats, add appropriate amount of mineral water to boil, add beaten eggs, or add a small amount of dried longan, red dates, medlar, raisins or other dried fruits and nuts. Morning is the best time to absorb, so you must eat a "hodgepodge" to let your body absorb all kinds of nutrients. Of course, you should eat crude fiber carbohydrates for breakfast, because the toxins accumulated overnight should be eliminated. The best time to defecate in the morning is 15 minutes after breakfast, because the intestine begins to creep 10- 15 minutes after breakfast.

Breakfast 2: oatmeal with dairy products. It can be 250ml skim milk or 200ml skim yogurt or 80ml skim cottage cheese. Dried fruits and nuts can also be added.

Breakfast 3: A slice of whole wheat bread with an ounce of low-fat peanut butter.

Eat another fruit half an hour after breakfast. If you eat fruits right away, fruits and food can easily ferment in the intestines, forming flatulence, especially melons. The only things that don't ferment immediately are apples and bananas, so they can be added to the breakfast combination above. It is especially suitable for eating berries in the morning, but I can only buy strawberries in Hangzhou, Zhejiang Province, where I live. Frozen blueberries, cranberries, raspberries and blackberries can be bought in imported food supermarkets in Shanghai, such as City Shop City Supermarket, which can be added to the breakfast mix.

Breakfast time should be from 7: 00 to 7: 30, and the total calories should be controlled at 200-300 calories.

Eat midnight snack from 9: 30 in the morning to 10. The calories are about 100 calories. It is best to eat more fresh fruits and vegetables in the morning. Rich vitamins make you clear-headed and energetic. Yogurt is also a good thing, almost my favorite food. Foreign supermarkets in Hangzhou, such as Metro and Carrefour, can buy imported skim yogurt, or go to Shanghai to buy it on weekends. To tell the truth, the quality of domestic dairy products is far less than that of imported ones.

If you bring your own lunch, it can be a convenient whole wheat bread sandwich with chicken breast, tuna, beef or ham slices in the middle. Of course, there are a lot of fresh vegetables. Vegetables are seasoned with olive oil and vinegar-based Italian juice, avoiding white thick sauce. The lunch time is around 1 1: 30, with a total of 500-700 calories.

2: 30 to 3: 00 pm is the afternoon snack time. If you really want to eat sweets, you can eat 40 grams of high-quality dark chocolate (with high cocoa content), but not every day.

My dinner time is from 4 to 5, because I have to go to the gym for training from 5: 30 to 7: 30. You can't eat dinner too late, the total amount is 200-300 calories. Eat bread at noon and rice at night. Eat chicken at noon and fish at night. Vegetable salad at noon and steamed vegetables at night. Eating an apple after training is still hungry. You can eat some steamed vegetables or vegetable soup.

The best time for exercise is from 4 pm to 6 pm, but many people are still working at this time, so we can postpone it a little, but generally don't exercise after 8 pm, which will affect sleep.

The best time to fall asleep is 9: 00 to 1 1, and the best time to get up is 6: 00 to 7: 00. You must go to bed early and get up early. Women need 7-8 hours of sleep, and men need 6-8 hours.

It's a bit difficult to do, but as long as you are determined enough, what else can't you do?

If you read this little article and strictly carry it out, it seems that one of the biggest problems in the world can almost be solved, and that is to keep fit.

The general principle is balanced nutrition, eat less and eat more meals, and of course eat less and exercise more.

As far as the dietary principle is concerned, you can eat anything, but eat a little every 2-3 hours, and you should consume 2500-3000 ml of high-quality drinking water every day.

People who want to lose weight, the diet structure is: carbohydrate: protein: fat = 50: 25: 25. The calorie intake ratio of three meals a day is: breakfast: lunch: dinner = 25: 50: 25, and the total calories are controlled at 1200- 1600 calories. Every 1-2 weeks, the total heat increases to 2000 calories required for normal operation.

There is also the need to consume high-quality carbohydrates and high-quality protein, such as oatmeal without sugar and salt, steamed couscous with Mediterranean diet, and whole grain rice; Chicken breast, egg white, skim dairy products, deep-sea fish, etc. The best processing method is steaming, followed by boiling. When cooking, try to use less olive oil and season with various natural spices. Should be handled as gently as possible, not exceeding 45 degrees Celsius. If the ingredients are fresh enough, it is best to marinate them gently with high-quality spices before eating.

Of course, one catty of fruit and at least one catty of vegetables should be consumed every day (weighed before cooking), and the processing method of vegetables should also be raw, steamed and boiled. Eat foods of all colors to ensure comprehensive nutrition. Dark green is the best vegetable. If economic conditions permit, it is best to choose all-organic food.

You see, it's simple, right? However, this is only a general concept, and the knowledge of nutrition is vast, and it can't be learned all my life. Let's talk about it later.

If you have this condition, you can hire one. After all, you have a wealth of professional knowledge. If you don't know, you can immediately ask what to do and how to do it. This is better than your blind practice. For example, what not to do before exercise, when is the best time to start exercising, how long to exercise, how to eat, what not to eat and what not to do after exercise. This is very particular. When you put everything in the personal trainer.