To achieve the best exercise effect, it is appropriate to exercise 3 ~ 5 times a week, and the time interval can be determined according to the size of each exercise. If the amount of exercise is large, the interval should be slightly longer; If the amount of exercise is small, and you are in good health and not tired after exercise, you can insist on exercising every day.
In addition, for office workers who have just started exercising, they can also set short-term goals, such as walking 10 minutes every day for the first two weeks. After reaching this goal, they can set a new goal and increase the amount of exercise slightly.
2. Office workers' fitness can be interspersed in life and work.
Office workers may not have that much time to exercise in a week. In fact, you can skillfully carry out sports in your life and work, and you don't have to take a fixed time to exercise every day. For example, when you get up in the morning, you can pedal your exercise bike while listening to the news. Ride a bike or walk to work and give up riding a car or moped; You can also get off early and walk to work or go home. This kind of exercise can kill two birds with one stone, which can not only save time, but also play an auxiliary role in treating diabetes.
2. Simple exercise methods for office workers to stay healthy for a week
Relieve shoulder and neck pain
To solve the problem of shoulder and neck, you can shrug your shoulders and relax, do it three to five times at a time for three minutes, relieve the tension of shoulder and neck, and practice the scapula and deltoid muscles.
Relieve backache and backache
For the problem of backache, you need to adjust your posture. Any posture lasting for 30 minutes will affect the body. As long as you change your movements at any time, you can relieve muscle pressure.
Improve finger hardness
Fingers feel stiff from playing computer. You can shake hands hard, open your hands and relieve your finger muscles. Shaking hands can also exercise arm muscles and also have a slimming effect.
Enhance thigh muscle strength
Sitting for too long, most thigh muscles are weak. It is suggested that you can tie sandbags on your feet, only wear 0.5 kg, and rest after lifting your feet 20 times in leisure time, which can exercise your thigh muscle strength.
Get rid of butterfly sleeve.
Butterfly sleeve, who women care about, can also solve it at work and train the arm muscles together. The method is to draw a small circle with your arms straight, rotate for about 100 circle, rest when you feel sore, and do it once a week to achieve the effect.
Hand muscle strength training
Hand training can also be effective by raising your hand and lifting weights with a water bottle full of water, 20 times each time.
Barbell, a fitness method suitable for office workers
Barbell exercise is a quick way to lose weight, and it can also shape beautiful body lines. When doing barbell exercises, the most important thing is to wear a pair of shorts that fit. Because standardized movements can get the best exercise effect, and if you wear pants, it will cover your legs and you can't see whether they are bent in a standardized position. Shorts are best above the knee joint, which can help you make every movement the most standard, and the range of movement is not easily limited by pants.
Just wear loose clothes when running, and a general T-shirt is fine. Of course, it is better to choose clothes with functions such as rapid perspiration. There are not too many requirements for pants, just a pair of cotton sweatpants, and you can walk easily on the treadmill. You might as well choose some high-tech and powerful running shoes. This kind of running shoes has good tension, softness and easy bending. They are comfortable to wear, and can also act as a buffer to protect your feet from sports injuries.
Precautions for office workers to exercise at night 1, and exercise one hour after meals.
It's best to start doing exercises in the evening one hour after dinner. Avoid strenuous exercise. It takes a long time for the body to recover after overwork, which is likely to affect the sleep that night and the state of the next day. It is best to choose aerobic exercise, that is, jogging and brisk walking, and it is advisable to sweat slightly.
2. Exercise for 30-60 minutes.
The best time for exercise is 30 -60 minutes. Too short to burn fat. If the time is too long, it will be too tired and affect sleep. It is best to step by step, starting from 30 minutes and gradually increasing the time until the most suitable exercise intensity and exercise time are found.
It is better to finish it before 9 o'clock.
It is best to finish the exercise before 9 pm, because it takes a long time for the body to recover after overwork, which is likely to affect the sleep that night and the state of the next day.