The purpose of many women's fitness is to maintain or change their body shape, and it is wrong to think that they will have an impressive body shape immediately after entering the gym. Fitness is a long-lasting and beautiful project, which can't be completed quickly in 1 or 2 months, even if you exercise very effectively. Then, the heat in the body will be converted into fat very quickly without being consumed by exercise, which will easily ruin your previous efforts. Therefore, having a correct fitness mentality and a regular training plan is the key point for women to find beauty in fitness.
2. Training articles on how professional women keep healthy.
Before training: First of all, you should do a physical fitness test, be careful in the fitness center, and fill out a form of female circumference. Generally, this girth table includes the size of women's waist, abdomen and other parts, as well as body fat and weight.
Training: Your coach will make a plan that suits you according to your test form. For those women who have never been to the gym, the intensity of the plan will not be too great. Generally speaking, doing aerobic exercise three times a week is enough. When their physical fitness is improved after seven days, some lightweight equipment will be added to make up for the lack of exercise.
3. How do women in the workplace exercise?
Run in the same place: choose an open space of about one square meter indoors or in the corridor, and run in the same place for 15 minutes every day.
Going up stairs: Going up and down stairs three or four times a week for 15 minutes can not only consume calories, but also strengthen the muscles of calves, thighs and thighs.
Walking: About 45 minutes after a meal, walking at a speed of 4.8 kilometers per hour consumes a lot of calories. If you walk again 2-3 hours after meals, the effect will be better.
Yoga: Three or four times a week can not only strengthen muscles, increase toughness and flexibility, but also keep slim.
Dancing: Dancing softly, three or four times a week, is also one of the ways to lose weight.
Skipping rope: As long as there is enough space, skipping rope can be done anytime and anywhere, and it can also be integrated into the game to lose weight.
Morning exercises: After getting up in the morning, doing unarmed exercises for about 20 minutes can not only cheer up the spirit to meet the challenges of the day, but also maintain a youthful posture.
Drink water: among many ways to lose weight, drinking water correctly is the easiest and has no burden. Drinking at least 2 liters of boiled water and mineral water after getting up, breakfast, morning, before lunch, after lunch, before dinner and after dinner every day has obvious slimming effect.
Precautions for women's fitness in the workplace 1, diversification of exercise methods
Doing the same exercise every day is easy to get bored and get hurt. Cross training is recommended, such as running and cycling, running and swimming.
Don't force yourself to do sports that you don't like or don't match your age.
3. Choose the way that makes you comfortable.
If you are a novice athlete, you might as well join a junior fitness club. If you are used to high-intensity exercise, you'd better work out with your peers at the same level.
4. Don't start training too soon.
More haste, less speed in fitness training. People who have not exercised for many years can start with the simplest walk after dinner. After getting into the habit, increase the amount of exercise. People in their forties should fully warm up no matter how experienced they are.
5, fitness priority, no excuses.
Fitness should be treated like other important things in life. Once the fitness plan is made, it will be resolutely implemented, and it will never be delayed or stopped under the pretext of time, children or other things.
What are the benefits of female fitness in the workplace? 1. Enhance muscle strength and relieve daily work fatigue.
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, accelerate the manufacture of muscle.
Women can lose 1.6 kg of fat and make nearly 1 kg of muscle by lifting weights 2-3 times a week for two months in a row. 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. Reduce muscle soreness and back pain.
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%.