Office workers really don't have much time. It's really not easy to find a whole time to go to the gym. My student Ye Dan is very typical, a typical overtime dog. She had a good figure when she was a student and began to gain weight soon after she went to work. She has more meat and a round face. She looks at herself in the mirror every day and really wants to cut off the meat on her stomach and legs. Sitting at a desk during the day is a day. I feel groggy and tired after work. I occasionally play badminton with my friends on weekends, and my whole body aches. Ye Shanxin thought: "At this rate, I will die suddenly one day. You must move. " So, Ye Dan ran to the gym to get a card, but on the first day, he was so sore that he couldn't move anywhere. After that, he went to the gym several times and was not interested. He just wandered on the treadmill once in a while, which was the completion of the task. No system, no regularity, no effect at all. I think this is a waste of time. I might as well go home and lie down for a while. After several times, Ye Dan stopped running to the gym. But my health is getting worse. My neck hurts, my shoulders hurt and my back hurts. Nothing serious, but there are many chronic diseases. Ye Dan knew that I had helped many people optimize their schedules, so he came to me for help and wanted to make time for fitness.
I told Ye Dan that her condition was common, and it wasn't that she didn't do well. Even if I insist on running in the gym, I can't do it. I feel great by swimming once a week myself.
When it comes to fitness, people always think that it takes a lot of time and an hour to get results. You must challenge your limits to get the result. ~ ~ Wrong! You stand up immediately, stand up straight, raise your hands straight to the sky, look up at the ceiling, feel the stretching of your neck, shoulders and stomach, and stay for 30 seconds. This is fitness. If you do it, it will definitely work. Your neck and shoulders are warm. Running has the effect of running If you do ten squats now, there must be ten squats.
? I am often asked by fans: "What is the most scientific exercise method?" Or "When is the most scientific time to exercise in a day?" Both questions are the same, and the answer is "which one is the easiest to stick to". It may be the most scientific to shoot tens of thousands of dollars at the gym and then go for an hour and a half every other day according to the coach's instructions, which is impossible for most people. Getting up at 5: 30 in the morning and running in the morning is probably the most scientific. Most people can't even get up. Fitness is something that only lasts, and persistence is more important than that.
? Think about it, what kind of fitness activities are easier to stick to? Do you set aside an hour for exercise every day? Do you go to the gym to pay? Only those who spend less time and energy are willing to lift their butts and do it. It's best to finish it in two or three minutes, and it's best to finish it anywhere. To stay healthy, you should start with these principles.
? Small fitness exercises may be done dozens at a time, once or many times a day. Such a project does not need to arrange time for them, but only needs to use various time fragments. Each movement exercises in different parts, and several different movements can be interspersed in one day to exercise the whole body. Professor bjfogg, a behavior change expert at Stanford University, called this method "small habit", that is, insisting on doing one thing in the most fragmented time. He does three or five push-ups every day after going to the toilet, and he can do dozens or hundreds a day.
? So if you want to exercise, you don't have to bear so much pressure. You don't have to care about gaining muscle and losing fat. You don't even have to think about sticking to it. You just need to find an action you think you want to do and make a "bad start" by taking advantage of the debris time. Therefore, fragmented fitness is definitely the best strategy for you to start fitness. The saying of "using fragmented time to keep fit" has long been rampant in various online articles, but it is not clear how to do it. In fact, there are three powerful ways to help you truly achieve fragmented fitness. If you are lucky, you hardly need to spend extra time.
The first method is called combined fitness, which is to combine fitness movements with what you are doing and complete fitness while doing things. For example, on 20 14, at the suggestion of my friend, I began to try to practice cross-legged meditation, which is an action that everyone can practice. It can relax tendons and activate collaterals and dredge meridians, which is very good for the back. Nan, a master of Chinese studies, spoke highly of the sport. At first, it was a very casual "casual dish". After gradual practice, you can "single plate", that is, one foot is placed on the thigh root of the other leg, and then you can "double plate", that is, both feet are placed on the thigh root of the other leg at the same time.
? As for me, I didn't spend time practicing alone. On the contrary, every time I sit at the table, I sit with my legs crossed. At first, it was painful to break up at will, only two or three minutes. But after half a year, I managed to do these two things. Few people who keep practicing yoga for a year can do my best. At this moment, I will share this method with you, even if I sit on the double disk for half an hour, I won't feel sour and numb. You see, I don't spend extra time, but I combine cross-legged with my daily work, which means I spend little time and can practice every day, so it's very easy to stick to it.
? After learning my combined fitness method, Ye Dan also tried to make some small inventions. There is a kind of fitness exercise called "invisible chair", with back against the wall, feet forward and thighs parallel to the ground. Stay in this position as long as possible. Ye Dan combined it with brushing teeth. When brushing his teeth, he does nothing but exercise against the wall, leaving early and coming home late, and he has no strength at all. Many people in my circle of friends watch me walk 10 thousand steps every day and want to know how I do it. In fact, I just choose to walk as much as possible wherever I go, seeing the children off, picking them up, going to the office and shopping, all by my legs. And I am a strider, which is also a good aerobic exercise. If I take a short trip (about 2 kilometers), it is not slower than taking the bus during rush hour.
In addition to strength training and aerobic exercise, you can also combine some self-massage and stretching and relaxation activities. I often have to write something on the computer, and the output is as high as 4000 words a day. After a long time, shoulders and neck will feel uncomfortable. At this time, I will massage my own acupoints and muscles, and then stretch. It always takes more than ten minutes to get down, so combined with my habit of watching TED. TED is a summit of the world's top wisdom, and every speech in it is very exciting, and the longest time of each speech is no more than 18 minutes, just watching and massaging. Therefore, the advantage of combined fitness method is that it can easily reach the basic fitness standards without extra time.
? But there are still some fitness exercises that must be done with concentration, and it is difficult to combine them with other things, such as push-ups, squats and so on. This kind of thing needs to be realized by another method, which I call active fragmentation.
? The first lesson talked about the "state priority method", which means that when you do things according to the list, you should match your own state at that time. If you are in good shape, you should do difficult things. If you are in a good state, you should generally find some simple and trivial things to do. Fragmented fitness exercise is a simple and trivial matter. We eat and order food, pay attention to the collocation of meat and vegetables, and combine work with rest. Whenever you finish a challenging task or a small stage of a long-term task, you can find a few small things to do as a way to relax and increase your sense of accomplishment.
? When I write, it's hard to sit there and write thousands of words at a time. I always need to write a little and conceive a little. Every time I finish writing a small part, I stand up and walk, have a drink, eat something, or simply do a group of fitness exercises. As office workers, there are many fitness exercises that can be carried out in the office. Push-ups can be done against the wall instead of lying on the ground, and squats can have a place to practice. After you have finished a job or achieved a little success, you can stop and do something.
? When choosing fragmented fitness exercise, it should be noted that in order to achieve the best exercise effect in the shortest time and avoid sports injury, you should choose the amount of exercise that your current physical level can bear, and reach the peak in quantity every time. There is a book called Prisoner's Fitness. I don't authoritatively evaluate whether the fitness movements in the book are scientific, but the design of the fitness movements in the book is very consistent with the principle of "systematic desensitization" in psychotherapy. The exercise of all parts of the body is divided into ten levels according to the difficulty from the beginning to the extreme. Everyone can choose the most suitable training action according to their physical condition. As long as I don't do big things, I won't do harm to my body. Moreover, relying on the combination of fitness and active fragmentation, I do 10,000 steps, squats, push-ups, shoulder and neck massage stretching, neck muscle training, cross-legged, yoga and other fitness every day, and swim once a week, which makes me feel very popular and doesn't need to go to the gym at all.
? Finally, there is an auxiliary tool to recommend to you. My name is Health Bank. Whether it is combined fitness or active fragmentation fitness, it is a newly cultivated habit for you. You should follow the habit-forming method I told you in the third lesson, and record it all with small red flowers. But in the fitness record, in addition to checking whether you have done it, you can add a more interesting game. You can set the amount corresponding to each fitness action, such as a push-up 0. 1 yuan, a yoga 1 yuan, etc. Then every exercise is equivalent to saving money for yourself. You can keep some delicious food for yourself every day, or you can keep one for yourself temporarily.
Ok, determine your first combined fitness plan and start saving money in your health bank. Don't be obsessed with those tall fitness methods, and don't be obsessed with the research of various fitness apps. Unload the burden you can't do, relax, and you will do it slowly.
? Finally, I wish you a happy fitness and good health.