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How do office workers arrange fitness time?
1, exercise 3-5 times a week

According to the practical experience of sports, in order to achieve a certain sports effect and keep it, it is best to keep exercising 3-5 times a week, with effective exercise 1 hour each time. The specific suggestions are: once every Tuesday and Thursday, and arrange a day of exercise on weekends. You can adjust the specific training day according to your own needs, or increase the number of exercises per week to 4 or 5 times.

2, novices, please step by step.

For people who have never been used to sports, there is absolutely no need to train for an hour at the beginning, or even do the intensity well. One is to control your heart rate (60-80% of the highest heart rate), and the other is to start with 30 minutes of training. For example, people who have just started running can run slowly and complete 30 minutes of exercise. After the physical fitness is gradually improved, the physical adaptability is improved, and then the training time is extended and the intensity is improved.

3. When you get up

You can put a pillow behind your back, straighten your hands backwards and stretch your body; Do sit-ups 3 times; Put a pillow behind your back, tuck in your abdomen and let your toes touch the bed surface above your head; Put your hands on your head, put your knees together and turn left and right so that your knees touch the bed surface, but your hands are still close to the bed surface.

Step 4 get up

Do 10 push-ups after getting up, 100 leg lifts. Even doing handstands against the wall can not only enhance the strength of upper limbs, but also promote blood circulation.

5. Split the training time

It is found that dividing a training session into two sessions will not affect the fat burning efficiency. Under the same training time and intensity, the heat consumption of training at intervals of 6 hours did not decrease, but after long-term training, it was nearly 40% higher than that of EPOC. For people who gain muscle, the effect of training twice a day is better than once a day. In one study, researchers found that training twice a day can improve muscle volume and strength more effectively than training only once. Therefore, before going out in the morning, you can train at home for half an hour with your bare hands. Train in the gym for half an hour at noon or at night.