Benefits of women's fitness, for female friends, the benefits of fitness can not only reduce fat and shape, but also bring many benefits to the body, so everyone knows what benefits women's fitness has. Interested friends will look at the benefits of women's fitness. What!
Women's fitness 1 1, what are the benefits of reducing fat and shaping?
Weight-bearing training will strengthen our muscles, and muscles are the second part of the body to store the maximum basal metabolic rate, so as long as the muscle content increases, the basal metabolic rate can metabolize more calories you consume, and you can achieve the degree of "slimming without moving".
2. Prevent heart disease
If you start exercising now, you can strengthen physical exercise, lower blood pressure and cholesterol levels, enhance cardiopulmonary function, and make the oxygen supply rate of blood vessels reach a higher level. Basically, you can stay away from heart disease and cardiovascular disease step by step in advance.
3. Prevention of osteoporosis
Women will experience menopause in middle age, so the incidence of osteoporosis is higher than that of men. If women pay attention to fitness training when they are young, it will enhance bone density, make bones stronger, and avoid the invasion of bone diseases from an early age, thus effectively preventing osteoporosis and keeping women away from the' troubles' of limited activities after middle age.
4, the skin gets better
Fitness will sweat, and sweat is released through sweat gland pores. This helps to remove dust from sweat gland pores, remove greasy, dead skin and bacteria, make pores cleaner and skin smoother.
What are the benefits of female fitness? 2 The benefits of girls' fitness.
The advantage of female students' fitness is that they can enhance muscle strength, burn body fat, increase bone density and reduce muscle soreness.
1, enhance muscle strength
Through weightlifting training, women's maximum strength load can be increased by 30%-50%, not only holding children, washing clothes and doing housework will become particularly easy, but also engaging in other activities is not easy to cause damage.
2, burning body fat
Women can reduce 1 by lifting weights 2-3 times a week for two consecutive months. 6 kg of fat, and "make" nearly 1 kg of muscle. Moreover, the muscles obtained through exercise will consume calories continuously, and 500 grams of muscles will burn 35 to 50 calories every day. General aerobic exercise can't achieve this effect.
3, don't worry that the muscle lines are too masculine.
Because the content of hormones promoting muscle growth in women is much lower than that in men, women usually don't grow particularly big because of weightlifting training. This is one of the reasons why young American women are keen on strength training.
4. Increase bone density
Through weightlifting training, the calcium content in women's spine can be increased by 13% in just half a year. With proper diet, osteoporosis caused by calcium deficiency can be well resisted. This is the main reason why many middle-aged and elderly American women are keen on weightlifting training.
Step 5 reduce muscle soreness
Strength training such as weight lifting can not only promote the development of skeletal muscles, but also help to strengthen the firmness of soft tissues and joints. Weightlifting training can successfully relieve and eliminate chronic back pain, and the effective rate is as high as 80%.
6. Enhance cardiovascular function
Weightlifting can reduce the content of "bad cholesterol" and increase the content of "good cholesterol" in the body, and at the same time can relieve high blood pressure. Especially for middle-aged and elderly patients with cardiovascular diseases, its curative effect is particularly remarkable. If you insist on weightlifting training for four months in a row, your body's ability to metabolize glucose will increase by 23%, thus greatly reducing the chance of developing diabetes.
7. Enhance self-confidence
After 10 weeks of strength training, the subjects can effectively relieve depression, and its curative effect is more significant than psychological counseling. Through strength training such as weightlifting, women can enhance their self-confidence, improve their ability to resist external pressure and have better psychological quality.
Disadvantages of female students' fitness
First, the venue is informal, the coach is unprofessional, and fitness exercises are counterproductive.
Professional training places should be chosen for fitness. Many places have poor facilities and unprofessional coaches.
Let's talk about the training place first. The training place should be a clean and comfortable environment, with fresh air and elegant environment, which will help students relax physically and mentally. Imagine that the whole gym is full of smoke and the ground is full of rubbish. Who is in the mood for sports? It will only get more and more agitated and counterproductive.
Secondly, training places should pay attention to the comprehensiveness of equipment, fitness equipment is not up to standard, and the number of equipment is not enough. A group of people are around a treadmill, and three or four people are playing with a sandbag at the same time. It's tiring to think about it.
Finally, a professional coach is also very important. A coach without a qualification certificate is just an armchair strategist. It is likely that the fitness instructor is weaker than you. How can I teach you?
Second, irregular calisthenics aggravate physical strain, but weaken physical fitness.
Every piece of fitness equipment has instructions, or manuals, just like a treadmill, with different speeds, kilometers to be set and so on. If you blindly pursue speed and speed, ignore your physical endurance, irregular fitness movements, and fail to make a good fitness plan, it will only aggravate the degree of physical strain and the system will be weaker.
At the end of the day, you will find that your back aches and you can't keep going.
Third, blindly try fitness equipment without training, wasting a day's fitness time.
When you go to the fitness center and see a set of fitness equipment, you are extremely excited, but you don't know what the function of this equipment is. You train blindly. As a result, at the end of the day, you find that the project you want to strengthen has not been improved, but you feel hollowed out. That's because you don't understand the function of each set of equipment.
There are many kinds of fitness equipment, some are suitable for exercising abdominal muscles, and some are suitable for strengthening chest muscles, biceps brachii, back muscles and calf muscles. These are all fitness classes.
Before training, you should have a purpose and know what you need to train, whether to exercise abdominal muscles or train reaction speed and strength. Otherwise, it is futile to experiment blindly and use it indiscriminately.
Matters needing attention in female students' fitness
1。 Women should do more high-frequency and low-intensity exercise to lose weight. If the intensity is high, it is easy to grow muscles, and some muscles will become bigger, which will affect the beauty of the figure. At the same time, due to the high intensity, the body will bear great pressure, which will cause different degrees of damage to muscle tissue, cervical vertebra and lumbar vertebra.
2。 Using exercise to lose weight must be reasonable and appropriate, and it is important to stick to it. Effective exercise is very important for dieters. If the intensity and time of exercise are not enough, the effective amount of exercise will not be achieved, and the weight loss effect will not be achieved at all. People who have just started exercising or haven't exercised for a long time must reduce the intensity of exercise in the first two exercises, so as to avoid the physical function not being fully adjusted and causing harm to the body.
3。 In the process of losing weight, women should choose aerobic endurance exercise, such as brisk walking, jogging, swimming, dancing, aerobics, etc., and maintain moderate exercise intensity (moderate intensity is that the heart rate reaches 65% of the maximum heart rate during exercise, and the maximum heart rate is 220 years old). Experts suggest that the daily aerobic exercise time should be above 1 hour.
4。 Do not drink a lot of water during strenuous exercise or immediately after exercise, which will cause diseases of gastrointestinal tract, heart and pancreas. Don't drink too much when drinking water, but drink slowly in small sips, so as to achieve good absorption effect.
5。 Fitness is not slimming. The purpose of fitness is mostly to shape and shape a beautiful figure, not to pursue thinness. If you want to shape, you should pay attention to exercising all parts of your body. When using fitness equipment, pay attention to consult the fitness coach and shape the ideal body shape under his guidance.