How should women start exercising correctly? In fact, many women have misunderstandings about fitness. They think that exercising is what men should do. In fact, women's sports also have many benefits. Do you know how women should start exercising correctly? Let me tell you something!

How should women start to exercise correctly? 1 When is the best time for women to exercise in the evening?

The first good fitness time: 17-19.

Evening 17- 19 stage is the best time to exercise at night. At this time, the functions of various departments of the human body are in the best state, and physical fitness and oxygen uptake are at their peak. In addition, hormones and enzymes in the body are also in the best state, and various senses such as vision, touch and smell of the human body are in their heyday, so exercise at this time is more conducive to health and the exercise effect is better.

The second best time for fitness: 20: 00 -22: 00.

If you belong to white-collar workers who get off work late, or want to go to the gym after dinner, you can choose the time period from 20: 00 to 22: 00. Generally, this time period is 1-2 hours after dinner and 1-2 hours before going to bed, which will neither affect digestion nor sleep.

How should women start exercising correctly?

1, schedule the frequency and time of practice.

Maybe your time only allows you to exercise twice a week, so you should plan your fitness training according to the schedule, and don't skip it because you are too busy.

2. Whole body training

Whole-body training can make each muscle group get higher training frequency. For example, if you move your hips several times a week, the activity ability of your hip muscles will be greatly improved, so that you can move your hips almost every time.

Whole-body training can also make you get more calories, because there are a lot of muscles working in every training, and you can lose weight without doing too much aerobic training for a long time. Therefore, full-body training is your best choice.

3. Priority principle

In addition to warm-up before exercise, we should first do the maximum hip stimulation exercise, such as 12 weight-bearing hip bridge. Your training is for aesthetics, not for lifting weights. Can slightly reduce the weight of squat or hard pull, will not affect the body.

Exercise recommendation suitable for women's exercise

1, swimming

As an ancient sport, swimming is one of the most popular sports. Swimming, swimming in essentially different positions in the water. Breaststroke, butterfly, webbed swimming and freestyle ... each has its own posture and acupoints, but they are all similar.

Step 2 sit-ups

You can also exercise easily at home. Sit-ups can also make you exercise easily, without wind and sun, and without large equipment. Simple movements can also make you burn fat easily.

Step 3 jump rope

This is no stranger to most people. This exercise can help the human body keep jumping continuously.

Step 4 stretch

Stretching exercise is a comprehensive exercise after exercise and is indispensable. Common stretching exercises include leg lifting, back kicking, jumping and leg press.

5. Crouching

Squat is a very common exercise, and you don't need any sports equipment. This kind of training is very necessary for women.

6. Yoga

Yoga can be used to prevent and treat many diseases. When practicing yoga, you can keep your body in a certain posture for a period of time, so as to achieve the unity of body and mind. Practicing yoga can make endocrine balance, the limbs of the body develop in a balanced way, and even if the sleep time is not very long, it can maintain good physical strength.

Step 7 fight

Boxing was originally founded by a black boxing world champion. This sport is a mixture of boxing, karate, taekwondo and some dance moves, requiring practitioners to punch and kick along with the music. Boxing needs the perfect combination of speed and strength, which can consume a lot of calories. Boxing can consume 600 calories an hour, which can strengthen the muscle strength of waist and abdomen. Keeping practicing for 3 months can make practitioners have good endurance.

8.taekwondo

Taekwondo originated from ancient Korean folk martial arts and was based on footwork.

Many people practice Taekwondo not only for fitness, but also for the word "cool". The coach standing at one end holds the foot target high above the waist, and the students jump in the air after a few steps of run-up, and the side flight accurately hits the foot target. The seemingly thrilling action is actually a piece of cake in Taekwondo.

How should women start to exercise correctly? 2. Precautions for women's exercise.

1, don't make a strict exercise schedule.

It's important to keep fit and exercise. If the schedule is too harsh, you will feel too stressed to stick to it. At the beginning, we must exercise step by step, gradually increase the amount of exercise, and let the body gradually adapt.

2. Always try new ways to exercise.

Health experts engaged in fitness exercise believe that any kind of exercise has advantages and disadvantages. As long as it is beneficial to people's health, you can actively participate instead of choosing a way.

Don't change your exercise habits in pursuit of fashion.

For example, some experts think mountain climbing is good, others think aerobic exercise is feasible and so on. However, fashionable sports methods may not be suitable for you.

4. Reasonably adjust the diet structure.

Fitness exercise is only one of the main means to change one's physical condition. Pay attention to diet and balanced nutrition while exercising. Eat more fruits and vegetables and various trace elements while exercising to improve your physical condition.

5. Change bad diet and living habits.

Control the intake of protein and cereal, go to bed on time, don't eat snacks, don't smoke and drink, and adjust your mind.

6. It is not appropriate to exercise when the spirit is highly nervous and the mood fluctuates violently.

Clinical psychologists point out that people can't exercise when they are in high tension or emotional fluctuation, otherwise it will damage their health and cause mental illness, which should be kept in mind.

7, the amount of exercise should be appropriate

In different seasons and different environments, the amount of exercise should be adjusted appropriately. Under normal circumstances, as long as you sweat every time you exercise, the purpose of fitness is achieved. Don't ignore your physical condition in pursuit of "immediate results", especially when you are unwell, and pay more attention to the time and amount of exercise.

8. You don't have to go to a fancy club.

Don't go to high-end fitness places with the help of friends. Have you considered your financial situation? Are you suitable for her fashionable way of introducing you? Even so, in this environment, the mental fluctuation of the exercisers is great, and the circadian rhythm is relatively unbalanced. Moreover, because there are many people, crowded places and air pollution, it is not conducive to fitness.

9. Choose a good exercise place

First, don't be too remote, waste time and unsafe; Secondly, don't exercise in downtown areas, where there are many pedestrians and vehicles, the environment and air quality can not be guaranteed, and it is easy to distract attention.

10, exercise with one or several friends * * *

When friends exercise together, they can supervise and encourage each other, and can avoid loneliness when exercising alone and feeling taken care of when accidents happen.

Women's bad exercise habits

Don't exercise after meals.

Many women like to stay somewhere directly after dinner, or chat or watch TV, which will cause puffiness for a long time. Experts advise women to do more housework after meals, such as washing dishes, sweeping the floor or going out for a walk. In short, force yourself to exercise 15 minutes after meals, but not too vigorously.

Dieting to lose weight

The human body must consume a certain amount of nutrients and calories every day in order to maintain the normal operation of the body, and excessive dieting is not acceptable. Dietetic experts have matched scientific diet formula food and fruit for fitness women; Eat a small amount of carbohydrates such as rice and steamed bread for lunch, and try to eat coarse grains such as corn porridge; Dinner should be light, eat fresh fruits and vegetables, supplemented by porridge.

inertia

If you don't want to walk a few more steps on your way to work, don't miss the bus you can take; Always watch TV in one posture for a long time at home. These obvious laziness are the most harmful and easily overlooked by women. Health and fitness experts suggest that you should not stay at home if you can go out for activities, don't ride a bike if you can walk, and don't ride a car if you can ride a bike. In short, exercise as much as you can.