Arm yourself with the knowledge of sports and fitness, and the benefits of sports can't be enjoyed for a lifetime. In our daily exercise, long-term inactivity may make our physical function decline. This sport requires high physical fitness. Let's take a look at arming ourselves with the knowledge of sports and fitness.
Arm yourself with sports and fitness knowledge 1 ☆ treadmill
Treadmill, also known as walking machine, walking machine or flat treadmill, has two types: single-function treadmill and multi-function treadmill, and is the "darling" of indoor fitness equipment.
Running is an internationally popular aerobic exercise, which is highly praised by the medical and sports circles. It is the most effective and scientific method to maintain physical and mental health, and it is more and more loved by everyone. However, due to the limitation of urban environment, many people can't enjoy down-to-earth and close to nature running, so the treadmill has become the first choice for bodybuilders, especially women who want to lose weight quickly.
During exercise, the electronic watch on the treadmill can help you write down the speed, time, heart rate, calories, beat, distance and other indicators, so that athletes can master their physical condition at any time and make adjustments. If the physique is poor, it is appropriate to take 100 ~ 200 calories at first, and it can be increased to 200 ~ 300 calories after the physique is gradually improved; People with moderate physique can consume 200 ~ 400 kilocalories each time; Those with good physical fitness can consume more than 400 kilocalories (the specific situation varies from person to person).
Walking or running on a treadmill is almost the same as walking or running on the ground in peacetime. But judging from the actual strength of the human body, it saves stepping and stretching actions than walking or running on land. It is this that makes bodybuilders feel very relaxed and comfortable, running 1/3 more distance than on land and consuming more energy than training on land.
Exercise bike
The exercise bike has incomparable advantages over bicycles-you can freely play your riding speed, and you can observe the speed, time and heart rate of every moment through the electronic watch on the exercise bike. Exercise with it can not only effectively improve cardiopulmonary function, but also help to strengthen leg muscles, lose weight and improve physical fitness in an all-round way, especially for patients with mobility difficulties, weak constitution and need rehabilitation.
There are two kinds of exercise bikes, which are only suitable for pedaling; The other is a movable handle, which takes into account arm and leg training. There is also a backrest-type exercise bike, whose backrest-type body design can effectively exercise thigh muscles and increase the comfort during exercise. The armrest exercise bar attached to the machine can not only balance the exerciser's body, but also enhance the muscle strength of both arms.
With the development of science and technology, the exercise bike has been computerized, and the screen on the handlebar will display various data, such as heart rate, breathing frequency, time, speed, distance, energy consumption and so on. These data are convenient for exercisers to master the amount of exercise and adjust the intensity of exercise in time. In some cars, different landscape pictures can be displayed on the color screen, which makes the exerciser feel relaxed and not bored, just like on the road or in the field.
Riding an exercise bike requires almost no skills, but different exercise purposes and riding methods. There are mainly the following ways: free riding, intermittent riding and so on. , to achieve fitness, auxiliary medical care, prevent obesity or lose weight, improve cardiovascular function; Intensity cycling is a fitness method suitable for men, which can improve the cardiopulmonary function, improve the strength and endurance of leg muscles and shape the perfect leg shape. The dynamic riding mode is mainly to simulate the riding around the mountain road. When riding, you need strong leg strength and a certain foundation.
☆ Rower: "Take care" of the muscles that can't move on weekdays.
When rowing, with every flexion and extension of the body and every stroke of the arm, about 90% of the extensor muscles participate in the exercise, so it is really beneficial for the extensor muscles who hardly participate in any exercise at ordinary times. Rowing has an obvious effect on training back muscles, which can make the back get the maximum range of motion when the body flexes and stretches, and at the same time effectively move all joints of the spine, which not only enhances elasticity, but also increases toughness. When practicing "rowing", we should pay attention to the consistency of movements, and there should be no pause every time we push and stretch. The movements in rowing must be in place. If the amplitude is too small, the muscles involved in the exercise cannot fully stretch or contract.
The rowing machine is suitable for people who are inactive on weekdays, especially for middle-aged and elderly people.
Elliptical treadmill
Elliptical machine, also known as spacewalker, is a new type of fitness equipment. Its novelty lies in the design of movable pedal, which is a kind of fitness equipment integrating walking, jogging and static riding. Its fitness action is consistent with the natural stride of human beings, which will not cause great impact and damage to human joints, and can simultaneously move the muscle groups of upper and lower limbs, especially the legs and buttocks. The purpose of fitness is achieved through the coordination of hands and feet during exercise. Mainly aerobic exercise, it has the effect of reducing fat and weight, and is especially loved by young women.
It can be used almost from children to the elderly.
Commonly used small fitness equipment
Leg lifting frame
Leg-lifting frame is a special fitness equipment for exercising abdominal and arm muscles. The machine consists of cantilever bracket, backrest plate and main column. The hanging arm bracket is U-shaped, with sponge pads on both sides and curved handles at both ends.
The basic exercise method is to support two upper arms on a sponge pad, hold the vertical handle with both hands, and then lift your legs forcibly until the abdominal muscles are completely contracted. If the abdominal muscle strength is poor, you can bend your knees and lift your legs first; If the abdominal muscles are strong, you can carry loads on your calves. Leg lifts can also be used for arm flexion and extension, arm hanging and shrug, leg hanging and body bending.
Riding machine
Riding an airplane, also called Fitness horse riding machine, integrates fitness, entertainment and rehabilitation. It can not only be used as training equipment for professional athletes, but also be a fine product in family fitness equipment. Its main function is to exercise the muscle strength of upper and lower limbs, enhance cardiopulmonary function and eliminate excess fat. Its cushioning design can effectively reduce the strain of ankle, knee and back caused by exercise. The utility model is foldable and convenient to store, and it is the aerobic exercise equipment with the smallest floor space at present.
Kick exerciser
Kicking trainer is different from sitting trainer, it kicks up instead of forward. Mainly used to develop quadriceps femoris. The instrument consists of a right triangle bracket, a cushion, a rectangular pedal, upper and lower handles and a weight plate.
The basic practice method is to hold the racket with both hands, bend your knees in front of your chest and abdomen, and press your feet up to the pedal; Then force diagonally until your legs are straight, and then slowly bend your legs to recover.
You can also remove the pedal and cushion, and then put the cushion on the diagonal bracket. Lie on your back, holding the handle at the upper end of the inclined frame with both hands, kneeling down and putting your feet on the cushion frame; Then straighten your legs hard.
dumbbell
Dumbbell has the reputation of "hammer and chisel for sculpting muscles" and is one of the important fitness equipment. In the words of experts, you can exercise every muscle of your body at will.
There are two kinds of dumbbells: fixed weight dumbbells and adjustable dumbbells. The former is mostly cast iron, and its weight ranges from 2- 10 kg. The latter is shaped like a small barbell and made of hard plastic or pig iron. Weight plates with different weights can be installed at both ends, and the clips are fixed with screws. There is also a small dumbbell, and some people call it a pocket dumbbell or a female dumbbell. Light weight, small and exquisite, metal material, electroplating and polishing. Women often use it for dumbbell exercises.
barbell
Weight plates with different weights, namely barbells, are sleeved at both ends of the die bar. It is not only a traditional fitness equipment, but also the "protagonist" of weightlifting competition. Although it has gone through more than 100 years, it is still an important tool for people's fitness because of its unique role in the developed chest and arms. Especially for bodybuilders, its position in the gym is irreplaceable.
You can freely increase or decrease your weight according to the needs of fitness during exercise, which is a major feature. However, barbells occupy a large area, are not heavy, are easy to disturb neighbors, and often need the help of partners when practicing, so the general family gym has no place. Short and small, light in weight, curved bar and crank barbell have the characteristics of both barbell and dumbbell, which are mostly used to develop muscle strength of upper limbs and are "variants" of barbell.
Spring exerciser
There are two kinds of spring tensioners and tape tensioners, which are mainly used to develop the muscles of the chest, back and arms.
Spring tensioners are mostly composed of 4 or 6 springs with handles at both ends. You can increase or decrease the number of springs according to your own strength when exercising. It is economical, convenient to use and does not occupy space. It is an ideal equipment for family fitness.
The belt tensioner is made of rubber. There are hand-cranked belts at both ends, and a flat or round belt (commonly known as rubber strip) in the middle. The tension depends on the tightness of the belt. Most of these tensioners are self-made, and waste inner tubes are often used as substitutes.
Sitting biceps trainer
From its name, we can know that it is a fitness equipment specially used to exercise biceps brachii. The instrument consists of a stool and an A-shaped sponge frame.
The basic exercise method is that two upper arms lean against the outside of the A-shaped sponge frame, and two people hold dumbbells or crank barbells; Then bend the forearm upward hard until the biceps brachii is completely contracted, and then slowly stretch the arm to recover.
Abdominal exerciser
This instrument is mainly used to exercise abdominal muscles. In functional design, the position of the cushion can be adjusted to ensure the safety of the back, while the head cushion can reduce the strain of the neck muscles.
Its armrest position can be adjusted at will to adapt to different exercise intensities. Because of its compact and practical structure, it is very suitable for family fitness.
Spring clip dumbbell
Gripper is a special instrument that uses the reaction force of spring to enhance grip strength and forearm muscles. The instrument is small and practical, easy to operate and unique.
Arm yourself with sports and fitness knowledge. What exactly is regular exercise? How long is appropriate for each exercise?
As far as ordinary people are concerned, they must insist on doing exercise at least three times a week before they can be called regular exercise; For people who want to lose weight, it may be necessary to adhere to regular exercise five times a week; For people who are busy or travel frequently, regular exercise 1-2 times a week is much stronger than nothing. In order to keep regular exercise for a long time, you can plan your weekly exercise time and content, and be careful not to arrange the time interval of each exercise for too long. As long as regular exercise can become a way of life, you will soon get great benefits in both physical and psychological aspects.
Adding simple strength training several times a week will also benefit you a lot. Research shows that strength training can help burn fat, strengthen bones, promote metabolism, tighten muscles and make you look healthier.
In order to make regular exercise an indispensable part of your life, it is very important to find a sport that you really like.
If you lack considerable sports experience, I suggest you start with a small amount of exercise, keep it for a few weeks or months, and then gradually increase the amount of exercise. For example, from the beginning of 20-30 minutes of cardiopulmonary exercise, we can concentrate on one instrument or divide it into 2-3 instruments (we can walk 15 minutes and ride a bike 15 minutes without stopping).
People with sports experience can do a cardio-pulmonary exercise for about 30-45 minutes, plus some strength exercises. Unless you are a professional athlete, most people start to feel tired after an hour of exercise, and their muscles are easily strained. Therefore, it is better to practice several times a week, rather than exercising for too long at a time.
Can partial weight loss really work?
In many countries in the world, including China, investors have invested millions of dollars in partial weight loss and produced a large number of new products and slimming machines. As long as you pay a high price for these products or machines, the manufacturers claim that they can help you lose belly fat, make your thighs thinner, eliminate hip fat and so on.
However, many scientific studies show that partial weight loss's effect is definitely questionable. The so-called partial weight loss is that as long as you choose the parts you want to lose weight, such as waist, buttocks, thighs or other places, the size of that part will be reduced, which is absolutely impossible to complete. This experiment has been done on a tennis player, that is, comparing his left arm with his right arm. According to the above theory, if partial weight loss can be used, the fat of the arm holding the racket should be much less than that of the other arm, but research has proved that the fat size of his left and right arms is the same, and the muscle of the arm holding the racket is much more developed.
Another famous study is to test the adipose tissue in the abdomen, buttocks and upper back before and after a month of intensive abdominal exercise. The results show that the fat in all parts of the body is reduced equally, not just the abdomen. These important findings prove the fact that fat is not what you want to subtract from a specific part of the body, but that the same amount of fat is naturally distributed in all parts of the body. It also proves that as long as there are enough sports, the body's heat consumption can burn enough fat. This also makes people feel that partial weight loss seems OK. In fact, fat is subtracted from the whole.
Why do you need to warm up?
Effective warm-up can raise your body temperature and gradually increase the demand of carbohydrate system. Through the gradual transition from low intensity to high intensity, your body will have enough time to fully prepare for more physical exercise.
How important is it to warm up?
Warming up is always a good way. When your body's metabolic rate increases slowly, your body manufacturing system needs time to adjust. Under the condition of high body temperature, the oxidation process of muscles during exercise is also easier to complete. Warm-up accelerates the blood flow of working muscles and improves the ability of muscles to generate energy during aerobic process. It's easier to exercise and make you enjoy sports more.
Warm-up is especially important if you plan to do high-intensity exercise. It helps to prevent the occasional abnormal heart rate during intensive training. Warm-up gradually speeds up the blood flow through the heart to meet the needs of high heart rate, because the heart needs enough oxygen and nutrition to complete its work at this time.
Athletes don't need to warm up without thinking about exercise, because the higher the body temperature, the better the muscle performance. Their muscles contract and relax faster and move more easily. Coordination is also improved with the high position of physical manufacturing system, and nerve transmission is also accelerated. Athletes also attach importance to the psychological satisfaction of effective warm-up, because they have to prepare for future performance.
What is the best way to warm up and how long can it last?
Warm-up is often to imitate the exercise you are about to do, but the intensity is low and gradually reaches your speed. It can also be other types of exercise you like, which should last until you start to improve your metabolic rate and body temperature. You must start to feel warm in a few minutes, but you are not challenged or tired yet. Once you are in a warm state, you can also do some stretching exercises if you want, but remember to keep your head above your heart (in other words, don't bend your head down) and keep stretching for a short time to avoid cooling down. If you want to do stretching exercises, you can stretch your legs, quadriceps femoris, rectus femoris and gastrocnemius, and stretch your arm muscles, back, shoulders and waist. This will help prevent injuries, but it is more important than stretching behind your back to remember to stretch after completing all exercises.
Some good examples of warm-up can be walking slowly for a while, starting at an appropriate speed, and then slowly accelerating after 5- 10 minutes. You can stretch after warming up, jogging or both.
In a combination exercise class (aerobics), the coach will teach you some movements and fragments to be taught from the combination for about 10 minutes, so that you can do some soft stretching for one minute and then accelerate.
On some fitness equipment, such as bicycles, you can ride at a low speed for 5 minutes until you feel hot and take a deep breath. Then speed up or switch to a setting mode to achieve the intensity you want. You can stand on the ground and stretch after riding.
Do you always need to warm up?
If you plan to do low-intensity exercise, you will feel no need to warm up. Low-intensity exercise does not need to challenge the carbohydrate system and muscle fiber system like high-intensity exercise, but it still needs to change gradually from slow to fast to some extent. You can stretch until the end of the exercise.
People with carbohydrate risk factors (including most adults), as well as people with old injuries or a tendency to be injured by excessive exercise, must pay special attention to slowly accelerating to a moderate speed.
Stretch and stretch
According to what we mentioned, stretching can be done after warm-up, especially in sensitive parts, but stretching after exercise is the most important. Theoretically, you should have about 5- 10 minutes to slowly stretch all major muscle groups without rebounding after exercise. At this time, you will be in the hottest state, and stretching helps to maintain and improve the flexibility of your muscles.
Why can't women develop developed muscles?
As women, they don't want to look like Arnold Schwarzenegger, so they are afraid of strength training. But as a fitness professional, I want to tell you here: for most women, some strength improvement (recommended) will not form a huge accumulation of muscles. Professional bodybuilders need years of intensive training, special diet, many different supplements and often use chemicals or steroids to help them achieve muscle development. Generally speaking, it is impossible for women to have such a large muscle mass. One of the reasons is that ordinary men have certain androgen, which is easy to form muscle mass, while women lack enough androgen. Another reason is that women have less muscle fibers in her body structure than men, so it is difficult to develop developed muscles.
Most women in the world don't mind having a little strong muscles, but many women don't want to look too muscular. In order to get strong, smooth and soft muscles, but not particularly developed muscles, women should practice with dumbbells or instruments with medium and low weight in the strength training plan, and then increase the training times after a period of time. The key is the repetition and frequency of exercise, not the weight gain. Only when you have excellent physical conditions can you gain weight properly in a period of time.
Remember, strength training can also help you burn fat, increase metabolism and strengthen the muscle and bone system. It is very important for women to integrate basic strength training into daily exercise, two or three times a week.
brick by brick
The slogan of fitness in the 1980s was "burning fat" and "no pains, no gains", but that has become a thing of the past. No matter what your original physical condition is, when you first started to implement the exercise plan, the day after exercise, you felt a certain degree of muscle pain. Usually this kind of soreness will appear about 24 hours after exercise. This kind of soreness is the result of lactic acid accumulation in muscles, which takes a long time in the body. This kind of muscle soreness is normal and common. To feel better, you just need to relax, stretch your muscles and take a hot bath. Never give up your exercise plan because of these illnesses. Please believe us, the pain will go away after 2-3 repetitions.
If you use another instrument to exercise another group of muscles in your body, the same pain will occur and last for the first few days after you start practicing, and will gradually disappear after repeated practice several times, so we encourage you to use different instruments and participate in different aerobic exercises or special courses, so that each group of muscles can get proper exercise. This kind of exercise is the "alternating exercise" advocated by the fitness community in the 1990s.
Dieting doesn't work at all
If you want to lose weight significantly and effectively, you can only achieve your goal through healthy diet and exercise, but that doesn't mean you don't eat any food. Because especially when you exercise, your body needs proper nutrition as fuel to transport and burn the fat stored in your body. If you eat too few calories every day and don't have enough fuel in your body, you can only collect energy from muscle tissue. In this way, you will get the opposite effect. Your muscles are flabby and look weak, but the fat is still in your body. Even if you lose weight in a short time, you will recover easily and quickly. So the key is to choose healthy and low-fat food, control your food intake and avoid heavy oil, high-fat sugar and salt. Soft drinks, fast food and alcoholic drinks containing a lot of calories must be carefully controlled or prohibited. On the contrary, you should try to increase the amount of fruits and vegetables in your diet and eat a small amount of food five or six times a day, instead of eating with a large amount of food at a fixed time as you are usually used to. Always remember to drink plenty of water! It is recommended to drink at least 8 glasses of water every day. When you are exercising, you can only form the habit of healthy eating according to the instructions and start drinking plenty of water every day, then you will see that fat will gradually leave you!
Lose weight and fat.
It is very important to know how to distinguish between losing fat and simply losing weight. Through the reduction of fat and the increase of fat-free muscle tissue, the purpose of reshaping the body shape is achieved.
When you suddenly lose weight, that is, you lose more than 2 kg a week, this is only to subtract weight from your fat-free muscle tissue, not to really subtract the fat you store in your body. Therefore, when this happens, the weight will recover quickly and may even increase. The cause of sudden weight loss is often the result of dieting or strict restriction of food intake.
You may be satisfied with the weight shown by the rapidly declining weight needle, but in fact, your body fat content has not been effectively reduced at all. Only by taking proper nutrition can we replenish the fuel needed by the body, help the body burn fat, release energy for muscle metabolism, and truly achieve the effect of reducing fat.
Weight loss, heart and lung function and strength training, which should I practice?
Before you decide whether to do cardio-pulmonary function training or strength training, it is important to determine your fitness goals first. If you like to shape muscle lines, then you don't need long-term cardiopulmonary training; If your goal is to lose body fat and enhance muscle endurance, then the most effective training method is the combination of cardiopulmonary function training and strength training. As long as you like, you can often do cardio-pulmonary exercises, but please remember: when doing strength training, you must let your muscles rest alternately (that is, do upper limb strength training today, let your upper limb muscles rest for a day tomorrow, and switch to lower limb strength training or other parts).