Office workers, in particular, leave early and return late every day. They are tired all day. When they get off work, the power value shows that the power is low, and they want to lie flat when they get home.
If you are a mother with children, it is difficult to find your own complete exercise time and space because you are busy with the daily care of your children every day.
Before you start exercising, you may think, I don't have ready-made sports shoes, suitable sports ground and corresponding sports equipment. When you make all the preparations, after a day or two, the plan is easily interrupted by unexpected events and begins to become distant again.
I have been exercising intermittently for ten years, and all the above situations have happened. In view of how to maintain exercise habits, I have summarized some small methods that are easy to stick to, and I will share them with you today, hoping to help friends like me.
Now the pace of life is getting faster and faster, and the improvement of efficiency has not given us time. On the contrary, our life and work are divided by more and more tasks, and our own time is becoming more and more fragmented.
When I realized this, I had just finished a plan to keep exercising. I originally planned to spend 30 minutes exercising every day. I just started to get a card at the gym. After calculating the time, I found that if I go to the gym, plus preparation time, travel time, fitness time, and wash after the end, I can't do it without an hour. I go home from work at 7 o'clock every night and go to bed at 1 1, but four hours, dinner, baby care and housework are all arranged, so this plan can't be carried out for sure.
Decisively adjust to planB, run 5 kilometers every day, in the community, just change a pair of shoes. But as a mother of two children, it is difficult to persist for half an hour. Later, I adjusted my plan.
Since then, my fragmentation movement has started.
What is fragmentation movement? It is to use fragmentation time to implant the concept of sports into every fragmentation time in our lives.
Choose this way, instead of putting exercise time at the end of the daily schedule, do it when you have time, and forget it when you don't have time. On the contrary, exercise ranks first, always in my heart, and I will do it whenever I have the chance.
After more than a year of practice, my fragmentation movement has actually basically solidified, which can be summarized as three things:
The first is walking. Walking is a very passive exercise in my opinion, and it is difficult to bring obvious exercise effect. When I classified it as a sport, I found that I could change it by learning to walk. The simplest and most intuitive way to judge the effect of an exercise is the exercise heart rate. Find your best heart rate and see if this exercise can keep your heart rate for more than two minutes.
When walking, you need to pay attention to the step frequency first. Most people walk at about 80 to 90 steps per minute. If you can reach 120 times, you will walk faster. To achieve the exercise effect, we can make our pace reach 130 times or even 140 times. Let's try it. Let's alternate fast and fast, that is to say, three minutes' brisk walking plus three minutes' brisk walking, and then rest with brisk walking. Even for five minutes, your heart rate can reach and maintain your best heart rate.
Secondly, when walking, try to keep your heel forward, don't put the figure 8 on the outside, and don't put the figure 8 on the inside, so that your muscles can coordinate left and right.
In addition, when walking, keep your abdomen tight, pay attention to your posture, and throw your hands up as much as possible, which can increase the muscle groups we participate in and achieve a full-body exercise.
The second is to climb stairs. When I have a choice between the elevator and the stairs, I will choose to climb the stairs. Some people worry that climbing stairs will hurt their knees. In fact, when we go up the stairs, the tension of our knees is much lower than when we go down the stairs. Climbing upstairs to work every day is not far from hurting our knees.
So don't be lazy to take the elevator when you see the stairs. Climbing stairs is also tricky. For stairs with an average height of 30CM, if you use two stairs and one span, you can effectively exercise your gluteus maximus and keep a very good hip line. I work on the ninth floor and have been climbing stairs for a year. Now I don't feel tired when climbing step by step, and my heart rate is hard to rise to around 130 as it did at first. Even if I take two steps, I can climb to the sixth floor without breathing. I insist that the changes in exercise, physical fitness and cardiopulmonary function are the changes I can intuitively feel.
Thirdly, in public, some small exercises can be done quietly. For example, on the bus, you can do a set of Kaigl exercises to exercise pelvic floor muscles during the meeting. You can also do breathing exercises and exercise abdominal muscles; You can also do leg muscle exercises. I made it myself. For example, Kaigl exercise can strengthen our pelvic floor muscles.
The advantage of fragmentation exercise is that it can maintain exercise habits and vitality, and it can be used to empower busy work and life!