These situations can be solved if you can manage your energy well.
The book I shared with you today can effectively help you improve your energy and your sense of control over your life-it's called Control: Starting a Life without Fatigue and Anxiety, written by Zhang Zhanhui.
What is "energy management"?
Energy management refers to actively and comprehensively controlling one's physical strength, concentration and willpower, so that one can be in a free state for a long time and have sustainable confidence and ability to cope with challenges and changes.
Energy management is a high-quality lifestyle, which needs long-term, scientific and systematic persistence. Only by taking good care of your body carefully can you run beautiful results on many tracks such as life, work and personal hobbies.
How to realize energy management?
Exercise: Empower energy;
Diet:? Energy raw materials;
Mentality: the boundary division of energy;
Rest: Recover and repair energy loss.
Since there are rules, if we master the correct methods and step by step, we can live a full life with energy.
? Next, pay attention to sports.
? Everyone runs a fitness card in order to get better energy and figure through exercise, and has eight abdominal muscles or vest lines.
But after following the exercise plan designed by the fitness instructor for a period of time, you may feel more tired than before exercise.
Why?
If fitness can't make you more energetic and better, then what are we going to the gym for?
Before we exercise, let's find out what the purpose of exercise is.
The purpose should be: to have enough experience to complete daily work and study tasks without fatigue, to spare no effort to enjoy leisure activities, and to cope with unexpected situations.
If you rank the five physical elements of muscle strength, muscle endurance, body composition, flexibility and cardiopulmonary function in order of importance, how would you rank them?
The correct order is: cardiopulmonary function, body composition, flexibility, muscle endurance, muscle strength.
Have you subverted your cognition?
Heart and muscle are like the relationship between engine and parts. If there is something wrong with the engine of the heart, even the best muscle parts can't work.
According to the survey data, chronic diseases are closely related to the function of cardiopulmonary system. The probability of people with good cardiopulmonary function suffering from chronic diseases such as hypertension and diabetes is significantly lower than that of people with poor cardiopulmonary function.
Second, the body composition. Including fat components and non-fat components, controlling the weight and body fat content within a reasonable range can obviously reduce the pressure on the cardiovascular system, otherwise it is like a small horse-drawn cart, which is very laborious and even unable to pull.
Third, flexibility, can you scratch your back, can you lift your legs across the puddle, etc. These are everyday scenes that need flexibility and are closely related to the quality of life.
Fourth, muscle endurance, backpacking, carrying things and holding children, the length of time depends on muscle endurance.
Fifth, muscle strength, lifting heavy objects, lifting suitcases and putting them on the luggage rack.
? ? While exercising cardiopulmonary function, it can also reduce body fat, improve body flexibility, enhance muscle endurance and enhance muscle strength.
? Cardiopulmonary function training needs to be gradual. For people who don't usually exercise, sudden high-intensity training will lead to purple lips, low blood pressure, insufficient blood supply to the heart and even sudden death.
If you have symptoms such as dyspnea, purple lips, dizziness, tinnitus, nausea, chest pain and pallor during exercise, you must be highly vigilant. Don't continue to exercise. Sit down and have a rest, and let your body recover slowly.
Step-by-step exercise: You will find it a little challenging when you do it. After the exercise, you will feel comfortable and transparent, and still have the energy to continue the next job or activity, instead of being exhausted after the exercise and lying motionless in bed as soon as you get home.
We usually think that regular exercise can improve immunity and reduce the probability of getting sick. In fact, not all exercises have such an effect. Only moderate intensity exercise can improve the body's immunity.
One thing we should know is that when the intensity of exercise is too high, the body's immunity is the weakest period. When the exercise intensity is high, make sure that there are no harmful substances such as bacteria in the surrounding environment.
Regarding sports safety, there is another concept that everyone needs to know-maximum oxygen uptake.
People need oxygen to participate in energy metabolism after entering the blood through the lungs during exercise. The more exercise, the more oxygen they need. However, at a certain moment, no matter how big your mouth is and how fast you move, you can't get more oxygen. At this time, the oxygen consumption of blood is the maximum oxygen uptake of human body.
? ? The higher the maximal oxygen uptake, the healthier the heart.
Increasing the maximum oxygen intake can not only control blood pressure and reduce the risk of cardiovascular disease and stroke, but also make your mind clearer and more energetic.
Normal adults, the maximum oxygen intake of men reaches 40, and that of women reaches 36, which is regarded as passing.
People in their thirties are in danger of sudden death.
Share a real case: a woman works at her desk for a long time, often works overtime, lacks exercise and is in poor health. One year, she had to catch the train home for the New Year, and she went out late. She ran for about ten minutes with a suitcase. Just before getting on the bus, her boyfriend found that her face was wrong and her lips were purple. At that time, she thought it would be good to have a rest on the train. As a result, after getting on the bus, the lady died of myocardial infarction without timely treatment.
How to measure your maximal oxygen uptake?
You can buy a professional sports watch, which can not only detect the maximum oxygen uptake, but also detect other indicators such as heart rate. The selection criteria mainly depends on whether the manufacturer adopts the data provided by FirstBeat, and the accuracy rate is much higher than that of other companies.
In addition to the maximum oxygen uptake, there are also heart rate indicators.
Keeping the heart rate in an appropriate range during exercise, coupled with the exercise plan based on time or distance, can ensure reasonable exercise intensity and good exercise effect.
So, how to determine the safe intensity heart rate range during exercise?
You can't rely on your own subjective perception. The accurate data of the heart rate watch can help you effectively.
To test the heart rate with an instrument, you need to know two values.
The first value is the static heart rate.
Choose a morning with enough sleep, get up and stand still 1 min. This minute's heart rate is the static heart rate when you run.
Static heart rate needs to be tested in the same posture as normal exercise. If you often swim, you can lie down and measure your static heart rate.
After knowing your static heart rate, check it every morning when you get up. If it is 5- 10 higher than the normal value, it means that you exercised too much the day before, your physical strength has not recovered, or you didn't sleep well last night and your body didn't get enough rest.
The second largest heart rate.
After warming up, run 800 meters for 3 minutes at a time. Finally, check your watch and record your maximum heart rate.
Control your heart rate within the range of maximum heart rate and resting heart rate during exercise.
You can also use the formula to calculate the heart rate range:
Cartesian formula: (220- age-static heart rate) *(35%~74%)+ static heart rate,
For example, I am 30 years old and my static heart rate is 75, so I get: 1 15~ 160.
You can choose to walk to lose weight: 35%~45%.
In the same example, we get: 1 15~ 127.
You can choose the range of 45%~55% to improve cardiopulmonary function by walking.
The same example shows: 127~ 138.
Jogging can be calculated from 59% to 74%.
In the same example, we get: 142~ 160?
? Not everyone is suitable for running. People with poor cardiopulmonary function and fat people can start by walking.
? Pay attention to the following points when walking:
1, when walking, increase the amplitude of the swing arm, so that the muscles before and after the arm can be exercised and the overall consumption of the body can be increased.
2. Always keep your navel forward. Some people swing their hips from side to side when walking, which will cause hip joint injury after a long time.
3, the abdomen is always in a tight state, which helps to stabilize the body and strengthen abdominal exercise.
4. Keep your toes forward. Otherwise, it will cause knee and ankle injuries.
5, striding, the amplitude must be large, which helps to beautify the lines of the abdomen and buttocks. When walking in small steps, the calf participates more. In order to prevent the calf from getting bigger and bigger, a big step must be taken.
Most people like running, so it is very important to master the correct running posture.
1, running by gravity. When running, don't push your heel to the ground, but lean forward and move your center of gravity forward, which makes running easier. One of the reasons why Bolt can be called a flying man is that his forward leaning angle can reach 2 1.4 degrees when running.
2. Try to land on the forefoot first. Reduce the damage to bones and joints caused by landing impact.
3. Don't cross the line.
4. Knees should have a certain degree of curvature when running. In this way, muscles can be used to alleviate the impact when the foot touches the ground. A marathon runner with good grades has long and tight legs.
5, improve the step frequency, improve the alternating speed of two feet landing. The longer the foot is off the ground, the greater the impact of landing. The most suitable speed is about 180 steps/minute.
? Be sure to warm up fully before running. If you warm up well, your performance will be better.
If you don't warm up enough, you will be out of breath and uncomfortable after running 10- 15 minutes. Many people get angry when they run, and their muscles ache and their knees are injured after running.
Most of the blood in the human body is concentrated in the internal organs, and running forces them to flow to the limbs at an accelerated speed, making the body uncomfortable. If the warm-up is sufficient, the blood will be evenly distributed in the limbs during running, and people's state will be particularly good. Therefore, warm-up is not a physical effort, but the assistance of the god of sports.
After running, let's talk about how to eat.
? Eating right is more important than eating enough. ?
Whether we can eat right or not determines whether we can be slim, healthy, experienced and have good physical fitness.
The same is fat, Europeans and Americans are strong, and the fat people around us are soft. The reason for this difference is eating habits.
Europeans and Americans like to eat a lot of protein, which makes it easier to build muscles.
Some of us think that big fish and big meat will make us fat, so we change to "vegetarianism" and eat noodles, porridge, biscuits and whole wheat bread ... These are not vegetarian, but staple foods, all of which are carbohydrates, which are harmful to our health. People who eat too much carbohydrates tend to have a particularly big belly.
In addition to rice noodles, potatoes, sweet potatoes, purple potatoes, starch vegetables such as lotus roots, and some fruits are carbohydrates.
There is no absolute good or bad diet, but it must be moderate.
Recommend a simple and easy-to-learn "2 1 1 diet rule".
"2" means that every meal should have vegetables equal to two fists, excluding starch vegetables, but green leafy vegetables.
Green leafy vegetables are the most cost-effective natural vitamin source.
? The first "1" refers to the protein equivalent to the thickness of a palm per meal. It is recommended to have high-quality protein, such as dairy products, bean products, eggs, lean meat, fish and shrimp, chicken breast, etc.
The second "1" refers to the carbohydrate equivalent to the weight of a fist, which is the staple food. Carbohydrate belongs to the substance that "if you eat less, you will be unhappy, but if you eat too much, you will be listless". 1 The fist is just right.
Drink more water. Drinking too little water may even make it difficult for you to control your appetite. Because thirst and hunger will release the signal of "dry mouth", it is difficult for people to judge whether they are hungry or thirsty.
One simple way to judge whether there is enough water in your body is to observe the color of urine. If it is clear or lemon-colored, it means that the water in your body is normal. If it is black lemon or apple juice, it means that you are dehydrated and need to replenish water immediately.
Rest. Only those who can rest can control life.
If you don't get enough sleep the night before, doing high-intensity exercise the next day will hurt your health.
Lack of sleep affects immunity. ? Rest, don't play mobile phone in bed.
Sleep is the best way to restore energy.
Experts suggest that adults should sleep 8 hours a day and 60 hours a week. If it is difficult to guarantee at ordinary times, you can get some sleep on weekends, but don't exceed the total amount too much.
Try to take a lunch break or nap at work for about 25-30 minutes.
You must stop and run the marathon well. Energetic is the core competitiveness of this era. Anyone can live a vibrant life as long as they find the right way. As long as you find an energy management method that suits you from the dimensions of exercise, diet and rest, you can also control your body and your life!