Walking exercise should be carried out according to one's own signs, that is to say, different signs should adopt different walking methods, so that symptomatic exercise can be effective. Such as ordinary walking (60 ~ 90 steps per minute, 20 ~ 40 minutes each time), suitable for elderly patients with coronary heart disease, hypertension, stroke sequelae or respiratory diseases and severe arthritis; Fast walking (90 ~ 120 steps per minute, 30 ~ 60 minutes each time) is suitable for patients with chronic arthritis, gastrointestinal diseases and hypertension in recovery period;
Walking on the back (put your hands on Shenshu point with your back, slowly step back for 50 steps before moving forward 100 steps, and repeat for 5 ~ 10 times) is suitable for health of the elderly;
Walking with swinging arms (swinging arms back and forth) can enhance the activities of shoulder joint, elbow joint, chest and other parts, and walk 60 ~ 90 steps per minute, which is suitable for patients with gastritis, arthritis of upper and lower limbs, chronic tracheitis, emphysema and so on.
What is the really reasonable fitness training process?
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I think this is the most important post I have ever written on Zhihu!
How many people actually read this post depends on fate.
Get up in the afternoon, take a photo and send a Weibo. Someone asked, which muscle group is driving this action?
I told you to go all out, too lazy to explain! Because if the training idea remains the same, no matter how to explain it.
Similar questions, many people ask how to lose weight and gain muscle. What if I get hurt?
I posted several posts about how to lose weight effectively and how to do some standard movements. After that, I didn't explain many questions that asked me how to lose weight. It's not that I wrote all the answers, but that I put forward training ideas in most posts. Almost no one went in that direction, but just practiced a few moves I mentioned in it. At the same time, I said that this is what the teacher mentioned in many Pilates classes. It seems that it is really time to practice. I don't think it makes any sense for me to do this, and I haven't helped anyone. Most people's minds still listen to what professional coaches say, so I will practice, and choose the easy one to do first!
Today, I want to talk about the concept of training process alone, although I mentioned it in my previous post, hoping to enlighten or help your training. Finally, let me explain the function of the human flag again. Finally, I am not an authority. Don't trust me. Let me just talk about my experience. If you have any opinions, let's actively communicate. If I am wrong, I will admit it.
Take losing weight as an example. You can stretch, jog or walk fast, and then start training. After 30-60 minutes, relax, take a shower and go to work. This is what many people think of as a training process: warm-up, training and relaxation. There may still be many people who don't relax. This seems very simple, reasonable and scientific, and now everyone is generally easy to accept this training process. It seems that not many people have asked some questions about this process for many years.
Let me put forward an idea that everyone can accept: if you want to improve the effect of losing weight, do you need to do more aerobic training to burn off fat, plus muscle building training to improve the metabolic rate of the body, so as to lose weight faster? Aerobic exercise can have many choices, as long as it meets the heart rate interval and time requirements of aerobic training. You can jog and ride a bike. There are all kinds of exercises to increase muscles, such as chest exercises, back exercises, leg exercises and waist exercises. In the gym, you are usually allowed to run by yourself when you are aerobic, and then you will be taught the movements of equipment training, giving you supervision and help.
What is said above should be accepted and recognized by everyone, and few people will think about it in detail. I'll go on with this.
In actual training, many people start to have pain in their knees after running for a long time, shoulder pain after bench press for a long time, and waist pain after squatting for a long time. Then someone asked what to do with knee pain. What about low back pain? If these problems are not solved, some people will start to make no progress, stagnate, leave the root of the disease, and tell people that there is something wrong with squatting, and they will hurt their knees.
The following is a real conversation between me and the sophomores of Beijing Institute of Physical Education. I don't want to say my name, but I don't want to be black. I'm sorry to see it. I just want to analyze this objectively and say something from it. He specializes in basketball and will become a basketball teacher in the future. I saw him practicing jumping, and there were many problems in his movements, so I couldn't help but go over and chat.
I asked: What are you practicing?
He said: practice jumping, long training.
I asked: Well, your body seems a little shaky. Are you hurt?
He said: Is there? I didn't find it.
I said, you want your friend to see it.
I want his classmates to watch it with me in the back. Jump high on one side and low on the other. The classmate said that it is indeed. )
He smiled and said, I'm tired of practicing. Not at first.
I asked: Do you usually practice muscle endurance? Muscle endurance can better ensure the quality of movement.
Too much endurance training will slow me down, he said.
I asked: Do you usually practice waist and abdomen?
He said: I don't have much time to practice.
I asked: how did you practice this long training?
He said: according to the American vertical jump training plan, I changed it myself. This is not very good. It ruined my knee and many people were injured.
I asked: Oh, what is super-long training?
He said: the nervous system.
I asked: You have repeated this long training for more than 20 times. You are tired of practicing by yourself, your movements are deformed and your reaction is slow. Are you still practicing your nervous system?
He doesn't talk.
I asked: Does it make sense?
He doesn't talk.
I asked: So are you practicing muscle endurance or explosive power now?
He doesn't talk.
I said: you are practicing explosive power according to the principle of muscle endurance training, and your body is still in a mess. What are you practicing?
He asked, which department are you in?
I asked: Can it be painless to practice like this? That's how you train a lot of people to get hurt.
He asked: Are you a senior who graduated?
I said: I'm a software developer, and I'll practice if I have nothing to do today.
He didn't talk to me, scratched his head, turned twice and left.
Such a graduate student who wants to be a teacher makes me very uneasy. Aside from questioning his professionalism, such people are likely to exist in large numbers. I tried to find his problem in the above conversation. He doesn't practice muscle endurance, can't maintain the basic movement quality, and tends to enlarge the posture imbalance when he is tired. As a result, the joint is overloaded and chronic or acute injuries occur. I don't have much time to practice waist and abdomen, my trunk is unstable, my limbs can't form a good fulcrum, my strength is out of order, my strength can't be maximized, and my biomechanical characteristics are poor. His posture is not good, and his high and low shoulders are separated from his high and low shoulders when he stands, which may also be caused by the deviation of the center of gravity when his foot is not healed. Even if he has good muscle endurance, he may make a mistake when he comes out. If he maintains a wrong action with the muscle endurance of the fork, the final result will be chronic injury and no progress. Moreover, bad posture will lead to unsmooth power transmission, and the initial response of strength training and explosive force training will be slower. A professional can't expect more ordinary people to learn like this.
The training process I want to talk about has basically been reflected in it. At the beginning, I need posture correction training to keep my body basically balanced, so that my joints will not be overloaded and my strength will not be out of touch. Then learn basic action patterns, such as crawling, walking, squatting, running, jumping, stopping, hanging, pushing, pulling and lifting. Learn to control and stabilize your body in the process of learning action patterns. As long as the action mode is correct, muscles can participate in training completely, and the training efficiency will be high and the effect will be more obvious. The learning of these action patterns should be more about the training of one's own weight, rather than using foreign weight prematurely. You can think that this is the most basic action integration process. If you get involved in foreign weights in advance, your mistakes will be magnified and you need more time to correct them. After you master the action pattern skillfully, you should start to carry out muscle endurance training, and then integrate the basic action pattern into the specific muscle endurance training action, so as to ensure the correctness of the action, carry out muscle endurance training, and muscle endurance can maintain the high quality of your training action. Only in this way can you move forward to the final training goal. Often the goal of losing weight and shaping is easily achieved in the previous process.
Each step of these contents is very detailed, and everyone's situation is different. Therefore, it is necessary to solve the problems in each step in a targeted manner. Everyone needs repeated evaluation at each different stage in order to achieve accurate training. We need to find out what causes your posture to be out of balance again, start again, spiral upward, and gradually approach the training goal through multiple evaluations. This requires a personal trainer to do these jobs, which is also the meaning of the existence of personal education. Based on this training process, it is often found that a considerable part of everyone's training problems come from bad habits and bad action patterns in life, as well as blind obedience to authority, lack of thinking, laziness, only doing easy things and doing what everyone is doing! Doing the popular training now, fitness has become a fashionable sport, and parkour is even more fashionable. Fashion has caused many children to participate actively and get hurt, but many adults are discouraged, so parkour has become an extreme sport. . . . I'm sorry about the current fitness situation of the public. What's more, many private teachers now take their members to the gym to practice a few tricks, and don't talk about professional things with their members. They don't want to tell you a few more questions, and they are all hiding. Recently, I read on the Internet that some clubs even told coaches to give another member a physical fitness test during class, which can save time and bring more opportunities to sell classes. .
I said on the internet or in my book what I would do at every step. If you look carefully, you can get something useful to yourself, but no one asked me the above questions or training process, just how to lose weight. What if I get hurt? Unfortunately, I never thought about the uncomplicated relationship between these things.
Finally, how do you practice the human flag?
1. The scapula contracts backward and adheres to both sides of the ribs. Here, practice some movements to reach the standard of this posture. You can relax pectoralis major and pectoralis minor, and tighten rhomboid and lower trapezius. You can also practice at the same time, such as the back support in Pilates, such as the back support climbing in Parkour. Without the stability of shoulders, no matter how strong the back strength is, no matter how strong the waist and abdomen strength is, there is no way for the body to balance.
2. Practice the muscle endurance of the back and carry out pull-ups training. When practicing this movement, the scapula also returns to the neutral position and the waist and abdomen are tightened. The latissimus dorsi muscle stops at the medial humerus and at the fascia of the back. Only when the scapula contracts backwards, maintains a neutral position, and the waist and abdomen tighten, can the latissimus dorsi make a complete shoulder adduction to ensure sufficient strength, otherwise the arm will be sore and the back will not feel, as many people do.
3. practice waist and abdomen, don't repeat it, it is very similar to latissimus dorsi training. The posture is correct first, and then the trunk is neutral for action training.
Positive posture, improved muscle endurance, and correct movement strength sequence. This flag-raising action is quite simple, and there will be a video next time.
Ok, don't ask me whether 8 minutes abdominal muscle training is effective, whether aerobic training is better for running or cycling, and whether aerobic training is better for anaerobic training first. In order to be healthy, first correct posture, then learn the basic movements well, then practice muscle endurance, and finally talk about how to do aerobic exercise and how to gain muscle. . . .
The following is the actual operation of each step:
What you can do to correct your posture is to relax with a foam shaft, do static muscle stretching or PNF stretching (which I will talk about next time), and do various crawling exercises.
It's very important to learn action patterns. Read my post about squatting and check how to run correctly.
Muscle endurance training is based on proficiency in action patterns. Sometimes the so-called action pattern is just a training action, such as squat. Practice more muscle endurance and go up.
Finally, get close to your fitness goal. If you run to lose weight, keep the correct body posture and running posture for a few minutes. If you gain muscle, keep the correct posture and correct physical training movements, repeat the heavy weight 8- 12 times. These things are even more important if you want to improve your strength.
Many people practice injuries, but it's useless. They all look for reasons from these basic things first, and are not in a hurry to change new training methods and new training moves.
That's all I can say and advise you to do online. These practices mentioned above will be effective at all stages, but there will be some discounts because there is no coach to supervise and check the problems. It is not clear how much discount will be given, which varies from person to person.
This training process is actually a very important guiding direction, and of course it can also be a training step of a single training (a single training should be flexibly adjusted). Frankly speaking, I think the most different thing I do as a coach is to train or guide students or netizens as a fitness coach. I hope you can manage your health without a coach. I don't believe another coach would say that online.
Other personalized problems can't be solved online, so you can trust me privately (I can only give some advice) or take my open class. I plan to do it once a month this year/kloc-0. Interested friends can attend or take my private education class.
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It is highly recommended to read the Physical Exercise Manual: Age Fitness Program.
I have read some fitness books &; Magazines basically introduce some fitness methods, but they don't give fitness programs suitable for beginners, giving people the feeling that they can't start. It was not until I read this book that I exclaimed that this is what I want-a step-by-step physical exercise plan! This scheme is very suitable for people who have never experienced systematic exercise. You can start your fitness journey immediately according to this scheme. The following is the essence of this book for your reference:
First, the importance of physical exercise:
Don't take physical health as the need to prevent diseases, but as the need to delay aging and stay young forever. The lifestyle and behavior you choose have far greater influence on longevity and health than genetic factors. Regular exercise is one of the most important ways to ensure a healthy and long life.
The exuberant energy of a 9-year-old boy surprises you, because his arteries provide vigorous physical strength, and the arteries are all over the muscles of the whole body, providing enough oxygen and transporting other nutrients, while taking away the metabolic waste of the body.
And why are you less energetic now than when you were 9 years old? The reason is very simple: the physiological age is getting older and older, and high blood pressure will cause arterial aging, making blood vessels harder and harder, and reducing the ability to contract and expand. High blood pressure and arteriosclerosis will take away your energy. Hardened arteries do not dilate easily, even if they dilate occasionally or not at all. This oxygen-enriched blood can't flow to the working muscles, which makes people feel tired easily.
Simply put, arterial age is your real age. When you don't take good care of your arteries-for example, you basically don't do any exercise, then your arteries will be blocked by fatty substances, and your ability to expand and contract blood vessels will be reduced, so will your ability to deliver oxygen and nutrients to cells. When arteries are blocked by fatty substances, it will not only accelerate the aging of cardiovascular system, but also accelerate the aging of the whole body. When the blood vessels leading to the brain are blocked, there will be symptoms such as fainting, stroke and paralysis. Atherosclerosis is the main cause of cardiovascular diseases, such as heart disease, stroke, various kidney diseases and amnesia. Even some non-fatal vascular diseases will gradually exhaust people's energy and make people tired and aging.
This phenomenon is common, but not inevitable. This situation can be changed when people exercise according to the fitness plan we provide.
Second, the fitness plan recommended in this book:
The first stage (day 1 ~ 30th): walk for 30 minutes every day, and you can finish it once or 10 minutes or more.
The second stage (3 1 ~ 60 days): On the basis of the first stage, add 7~ 10 minutes of strength exercise to exercise basic muscles, every 1 day 1 time.
The third stage (6 1 ~ 90 days): on the basis of the first and second stages, add 8~ 10 minutes of strength exercises to exercise non-basic muscles, every 1 day 1 time.
The fourth stage (starting from 9 1 day): on the basis of the first three stages, add 2 1 minute endurance training (or aerobic exercise) three times a week.
Don't try to shorten the above time plan. The research results of science and medicine show that you can succeed only through this step-by-step process, gradual accumulation and following a specific order and timetable. Below we will introduce the above schemes one by one.
Third, the first stage:
Take a walk for 30 minutes every day.
You must take a 30-minute walk as a compulsory course every day, but every day, there is no excuse!
Scientific research shows that you can exercise to many parts of your body just by walking, meeting 40% of your fitness needs. Taking a regular walk for 30 minutes every day can bring the following benefits:
1, keep arteries young and healthy, and reduce the probability of arteriosclerosis;
2, increase the body's immunity. With the increase of age, the genetic control and immune system of cells will fail. This means that you are at risk of all kinds of malignant tumors. Arthritis is a sign that the immune system is not working properly. With the increase of age, the probability of getting arthritis increases. But simply walking can reduce the risk of arthritis, macular degeneration and even cancer, which is 50% lower than that of useless people. That's a 50% chance!
Precautions:
1, walk slowly for a few minutes before walking as a warm-up (30-year-old people need 1 minute to warm up);
2. After the exercise, take 2-3 minutes for recovery muscle stretching to prepare for the next exercise.
Fourth, the second stage:
On the basis of the first stage of exercise, add 7~ 10 minutes of strength exercises to exercise basic muscles, every 1 day 1 time;
Strength training can slow down the aging of blood vessels and immune system, strengthen bones, reduce the risk of accidental injury and disability, and make your real age younger. In addition, in the process of strength training, fat burns efficiently to prevent excessive accumulation of fat in the body.
Basic muscles and corresponding training include:
1, anterior abdominal muscle
sit-up
Sitting posture and abdomen
2. Lateral abdominal muscles and rotator muscles
Supine 4-shaped alternating abdomen
turn
3. Lumbar muscles
Supine back extension
Instrument back extension
4. Hip muscles, quadriceps femoris and hamstring muscles
Squat, or dumbbell squat, barbell squat (weight squat)
squat
Bow and arrow squat
Instrument leg press
5, upper back muscles
Bend over and lift dumbbells.
Sit-up dumbbell pull-ups
Sit and row.
Cervical anterior pull-down
6. External circumflex muscle
Dumbbell lateral external rotation
The shoulder of the tensioner rotates externally.
7. Internal rotation muscle
Dumbbells rotate inside and outside.
The inside and outside of the tensioner rotate outward.
Precautions:
1, don't hold your breath when lifting weights, so as to minimize the change of blood pressure.
2, 7 groups of basic muscle groups, at least each group should exercise 1 time, and each group should exercise 3 times a week (at least 2 times).
3. After an exercise, it takes 48 hours for muscles to recover.
4, exercise to the limit of the body, after the exercise, the muscles exhausted all their strength, it is impossible to do one more action.
5. Calculate the time interval between each group of actions. Generally, there is a 45-second rest time between each group of movements.
Verb (abbreviation for verb) The third stage:
On the basis of the first and second stages, add 8~ 10 minutes of strength exercises to exercise non-basic muscles, every 1 day 1 time.
Non-basic muscles and corresponding training include:
1, pectoral muscle
push-up
Dumbbell/barbell chest push
Dumbbell fly
Instrument chest push
Instrument bird
Double-arm cross stretching
2. Shoulder muscles
Straight arm side lift
Lift straight arm forward horizontally.
Arnold push with dumbbells
Instrument level improvement
Instrument overpressure
3, biceps brachii
Lift a dumbbell/barbell
Bow single arm bending
Missionary bend
Stand and bend with both hands.
4. Triceps brachii
Bend your legs and put your arms behind your back.
Flexion and extension of dumbbell neck and back arm
French arm flexion and extension
Flexion and extension of dumbbell arm of flat stool
Bend over and lift dumbbells.
Gravity-assisted arm bending and extension
Triceps apparatus stretching
Chest pull down: palm down
Chest pull down: palm up
High rope arm flexion and extension
5, forearm muscles
Dumbbell (barbell) forearm bending
Forearm bending of latex tube fitness machine
Precautions:
1, each muscle group should exercise at least once. Each muscle group exercises 3 times a week, preferably 1 time, once every other day. The principle of "more than 8 and less than 12" applies.
2. Practice the muscle groups in the above order.
The sixth and fourth stages:
On the basis of the first three stages, add 2 1 minute endurance training (or aerobic exercise) three times a week.
Aerobic exercise is also called endurance exercise, such as jogging, skipping rope, climbing stairs, riding a bike, swimming, aerobics and playing ball games. Aerobic exercise can enhance heart function, soften blood vessels and increase immune function.