In view of the fitness guidance for office workers, many office workers are now facing different degrees of health problems. Because they need to face the computer for a long time, sit for a long time, and lack of exercise, their work and life are affected. So how do office workers arrange their own fitness time and exercise correctly? Let's take a look at this fitness guide for office workers.
Office workers' fitness guide 1 Go to the gym after work or go to the gym after class, which is often heard.
"I'm hungry after a whole day's work/class. Let's have a rest and have dinner first. When I am full, I will have the strength to exercise and stay healthy. "
"It's so late after dinner. Why don't you go to the gym? "
"Eat dinner after exercise, and you will get fat when you absorb it!"
"It's so late after exercise at night that I dare not eat."
Actually, ......
The measurement of 1. time is very important.
Exercise after meals is a good choice, which can not only replenish energy, but also improve training efficiency. However, if it's already eight or nine o'clock after eating, don't exercise, just take a walk, otherwise the loss outweighs the gain, and don't exercise immediately after eating, which is harmful to your health. Generally speaking, it is better to start exercising two hours after meals, and it is unnecessary to start exercising after eight o'clock.
If it is only six or seven o'clock after dinner, it is acceptable to exercise until eight or nine o'clock. It's good to go home before eleven o'clock, relax, take a shower and sleep.
2. What should I do if I get off work late?
If you get off work late, you can actually prepare dinner in advance and eat it one or two hours before going to work. This way, you can go directly to the gym after work without wasting time. If you can't prepare in advance, then ... take-out is fine. Anyway, the little brother who delivers takeout is getting more and more handsome now.
3. Will you get fat after eating dinner after exercise?
How can I put it? Not really. You will get better after exercise, but you will not get fat when you eat at this time! Because the body consumes a lot of energy at the moment, it needs to supplement these consumed energy. At this time, as long as it is not a way of overeating, you don't have to worry about fat accumulation.
Eating at this time can also restore physical strength, but it will help to consume more fat.
If you don't have time, don't eat and go directly to the gym.
Then it's over. After lunch, I have no energy. At this time, direct exercise consumes the sugar stored in the body.
Therefore, it is easy to cause hypoglycemia, which is very dangerous, and it will also lead to physical exhaustion and greatly reduce the fitness effect.
I was so hungry after exercise, but it was late and I wanted to eat.
If you are really hungry, you can eat some simple carbohydrates, such as instant oats, or drink some milk.
Everyone's schedule is different, so it is important to find a suitable time to exercise. Don't exercise on an empty stomach, it's not worth the loss.
Fitness Guide for Office Workers 2: First, methods, detailed and scientific training plan.
Because office workers have busy working hours and often work from nine to five, people will be very tired after work, so don't let yourself appear in the gym and don't know what you should practice, or exercise on the training plan casually checked on your mobile phone.
We should make a detailed and scientific training plan for ourselves before we start training, and then when the training time comes, we should exercise according to the training plan to keep the training reasonable, so that the training effect will be better.
The second method is to strengthen the determination to exercise.
Because of the influence of work, family and other factors, office workers often change their exercise time or irregular exercise, which has a great influence on fitness.
In order to achieve good results in fitness training, it is necessary for the trainer to stick to the training plan, not to give up easily in the middle, and to form a regular training process, so that the training effect obtained by the body can reach the best.
Therefore, for a busy friend, if he wants to keep fit better, or to build a stronger body, he needs to keep himself in regular fitness training and have a firm training determination.
The third method is to lock the phone while exercising.
When I exercise in the gym, I often see some trainers staring at their mobile phones during the interval of training. This is wrong and a bad training habit. During the intermission of the training group, we should grasp this time, do some simple stretching exercises, relax our muscles a little, and then get into training immediately, instead of letting ourselves brush the phone for 2~3 minutes or even 5 minutes, which will greatly affect the training state of the body.
The fourth method is to deal with social interaction reasonably.
For office workers, a big problem in diet is entertainment. Friends who work often encounter all kinds of situations that can't be pushed away. They need to accompany various leaders to eat, and it is inevitable that they will drink and eat meat. However, these are taboos for bodybuilders, and it is easy to increase body fat.
So how should we deal with social problems? I suggest that you can push, don't push or be the main force at the dinner table, drink less, estimate the calories of food by yourself, keep it within a reasonable and acceptable range, and don't let yourself eat too much.
Short-term muscle exercise
Can reduce the risk of heart disease.
The World Health Organization guidelines suggest that adults should engage in muscle building activities for ≥2 days per week. These activities include weightlifting, push-ups, sit-ups and squats. Previous studies have shown that muscle strengthening activities are associated with a lower risk of death, but it is not clear what the optimal amount of activity is.
In this study, the researchers analyzed the data of 16, and found that there was a J-shaped curve between muscle strengthening exercise and various death analysis. Doing 30-60 minutes of muscle strengthening activities every week can reduce the risk of death caused by heart disease, diabetes, cancer and other reasons by as much as 20%.
In addition, it is type L diabetes, and 60 minutes of muscle strengthening activities per week can greatly reduce the risk, and then gradually reduce it. The researchers said that these findings have nothing to do with aerobic exercise. Because most of the results are J-shaped, there is no conclusive evidence that muscle strengthening exercise above 1 hour per week can further reduce the risk.
Earlier, a study in Brazil also showed that increasing muscle strength can prolong life. After an average of 6.5 years of follow-up, the researchers found that people with muscle strength above the median lived longer than those with muscle strength below the median. People with the worst muscle strength have a higher risk of death than those with strong muscle strength 10~ 13 times. A study in Europe also proves that it is very important for a middle-aged person to maintain muscles, which will reduce the risk of cardiovascular disease in the future. Middle-aged people with the most muscles have the lowest incidence of cardiovascular events in the next 10 year. Compared with people with the least muscles, the risk of myocardial infarction or stroke is reduced by 8 1%. In addition, people with the most muscles are less likely to suffer from hypertension, diabetes and obesity.
Combination of muscle strengthening and aerobic exercise
The disease prevention effect is better
The research mentioned at the beginning of the article also shows that the joint analysis of muscle strengthening and aerobic exercise shows that when these two activities are combined, the risks of all-cause death, heart disease and cancer are reduced even more, by 40%, 46% and 28% respectively.
Earlier, the Journal of American Family Medicine Association published an article pointing out that physical activity is the first-line treatment for most chronic diseases, which requires aerobic fitness and muscle exercise. A large national cohort study in Sweden shows that besides aerobic exercise, decreased muscle strength is also an important risk factor for type 2 diabetes, heart failure, stroke and premature death, and has nothing to do with aerobic exercise and body mass index. In addition, aerobic fitness and muscle strength have synergistic effects on these results, that is, their comprehensive effects exceed the sum of their respective effects.
Large cohort studies show that, regardless of weight or body mass index, strengthening aerobic fitness and muscle strength can prevent long-term cardiovascular disease risk and mortality. Both of them are beneficial to people with normal weight, and to people who are overweight or obese, whether they lose weight or not. This is because aerobic exercise or muscle exercise gives priority to reducing visceral fat, which is highly related to inflammatory biomarkers and insulin resistance. Aerobic fitness and muscle exercise are good for the health of all ages.
It is easier to stick to the way that suits you.
All in all, this study further emphasizes the importance of exercise. Only 30-60 minutes of muscle strengthening activities per week can reduce the risk of death caused by various causes of death, heart disease, diabetes and cancer to a certain extent. Why not?
How to increase muscle strength?
The above Brazilian researchers introduced several methods.
Training in a safe environment
First, choose a suitable weight, which is not easy but not too heavy, and then lift it at the fastest speed during exercise, each time 1~3 groups, and each group repeats 6~8 times. Each group can have a rest by slowly putting the weights back in place.
Appropriate strength training should be selected for upper and lower limbs, and different training methods should be adopted each time to avoid monotony and interruption of movement. In addition, items should not be too heavy, training should pay attention to safety, and consult a doctor if necessary.
The above-mentioned European researchers suggest that regular physical exercise, such as resistance training such as iron stretching, and a high-protein diet can help slow down muscle loss with age.
Previously, the guidelines suggested that adults should do moderate-intensity aerobic exercise and resistance training at least twice a week 150~300 minutes. Previous studies have also shown that even at the age of 80, if you persist in resistance exercise for two months, your muscles can recover by 30%.