From 10, I started to exercise again. 65438+1October,165438+1October is my craziest stroll. I spend 2-3 hours doing morning running, fun running and evening exercise every day. 65438+February, the training intensity is reduced, you will still run in the morning, but the training intensity at night is also reduced. I want to say that running in the morning is a particularly persevering thing. Obviously, you can sleep comfortably until 8: 30 every day, but you have to get yourself out of the warm bed at 7: 20, run for 3~4 kilometers in the morning, and then pack up and go to work. After every run, I will be glad that I insisted on running 1 time this morning. Of course, I will occasionally be lazy not to run in the morning, haha, maybe I was kidnapped by my own bed (? `)。 In fact, I sometimes feel guilty if I don't do morning exercise/running, so I will definitely let myself do more training in the evening or the next day.
① Keep the weight at 45-46kg.
② 1 1.2, waiting for the first choice.
③165438+1On October 24th, I received an invitation from keep Jun for the first internal test of music running course.
④165438+1October 30th, I won the first prize in the activity # Don't be a follower # and received the glory bracelet. Thank you, Shoujun (happiness comes too suddenly, so lucy).
⑤ keep level was promoted to fitness level KG 12 and running level R8, and I fell in love with running (music running) from then on.
⑥ The longest continuous punching time is 72 days (continuous).
⑦ A large number of keep badges have been collected (from 20 15 into the pit keep to now, 230 badges have been collected. Badges give me a lot of motivation)
⑧ Learn a lot of useful dry goods for scientific fitness in keep, and learn to apply them to improve your exercise efficiency.
In fact, the biggest gain is the physical and mental pleasure brought by exercise, and I like fitness more and more. This is the best gift.
1, plan
from Monday to Friday
07:30~08:30 am
20:30~22:30 in the evening
Saturday to Sunday
08: 30 am ~10: 30 am
16:30~ 18:00 pm
265438+ 0:00~22:30 pm
My fitness plan is a bit special. From Monday to Friday, I will ask myself to complete 1-2 hours of training every day, and try not to fall behind in morning running and evening training, with good quality and quantity. But I will relax at the weekend. I can choose to run in the morning or practice at night, or simply do several groups of training with K 1 and K2 intensity. Many people always want to make up for a week's exercise on weekends, but many times, there will be many other arrangements on weekends, which will lead to the failure of the weekend fitness plan. Over time, I can't hold on. If I miss this week's practice because of other arrangements, I will also feel guilty. So to sum up, we have the above exercise habits.
What I like best is morning exercise, which is also better at present. Afternoon 16:30- 18:00 is a time period with high fat burning efficiency, but usually I am at work during this time period and exercise occasionally on weekends and afternoons. Conditional friends can train more during this period. Of course, everyone should arrange fitness time reasonably according to their own schedule. In order to improve the efficiency of burning fat, it is a good choice to train on an empty stomach in the morning and retrain after meals 1-2 hours.
2, often do fitness programs
① Abdominal training
Cultivation of vest line
Mermaid line sculpture
Advanced/Enhanced Abdominal Muscle Tearer
Five-dimensional abdominal muscle training Plan
Core transformation
Raytheon core training
② Leg training
Skinny leg training
Leg shaping
Straight horse crossing/vertical fork
③ Fat burning training
HIIT fat burning advanced/enhanced/whole body burning
Li Xian HIIT Fat Burning Challenge
12 minute hot tabata
Hell berbers challenge
Assault fat reduction training
Aerobics/dynamic dance series training (new course, I like it very much)
Dumbbell strength training
④ Stretching training
Stretch after running (usually after running)
Lower limb stretching (usually after running)
Whole body stretching
Yoga series training (with new courses and new postures)
⑤ Running training
Music running
Free running
My fitness goal is to lose fat and practice vest line. The above is the keep training that I often do and prefer. I usually choose the training with intensity above K2, preferring the intensity of K3-K4, and choose the appropriate training items according to keep activities and my own state every day. The favorite new courses of 20 17 are music running, aerobics/dynamic dance steps and yoga. Try new training to make it more interesting. In addition, during the indoor keep training, I will listen to various radio programs, news information, books or variety shows. So that the training will not be too boring, and you can recharge yourself while exercising? (? `? )? *
Fitness partners can choose different projects according to their personal goals and fitness foundation. Keep has a "sports ability test" that can guide you to find a training plan that suits you. Of course, just doing vest line or stovepipe training is not enough. It is necessary to combine a variety of training to achieve better exercise effect by burning body fat.
3, adhere to the general tips of exercise
① Participate in 1 keep activities at least once a week and collect sports badges. The more you participate, the more you collect, and you will find that fitness is also fun.
② Keep more dynamic, record the traces of training and interact with the breeder. You will find that you are not working out alone. The same goalkeeper and goalkeepers from different cities are more motivated to encourage each other.
③ Read more articles or dry goods of keep selection, correctly understand the misunderstanding of fitness, and learn sports knowledge for scientific fitness.
④ Customize a personalized training plan or participate in a special training camp (which can cultivate the habit of persisting in sports).
4, diet attention: three points to practice, seven points to eat.
To achieve good training results, we should pay more attention to diet, that is, control daily calorie expenditure.