First of all, let's talk about how to exercise scientifically.
We might as well ask ourselves, have you ever exercised for a while and found it ineffective? Originally you wanted to rejuvenate yourself through exercise, but you didn't want to be more tired. If so, your method may be wrong. Maybe your exercise intensity is not suitable for you at all. In this case, exercise is not beneficial, but harmful.
Then why on earth do we exercise? Lose weight? Stay slim? Or just pursue the pleasure of dopamine secretion? In fact, the biggest benefit of sports is not here. People who insist on scientific exercise can maintain their physical strength for a long time and have extra energy to enjoy life in the face of high-intensity work. Think about it, how many times do many people lie in bed as soon as they get home from work and never want to move again? If you are such a friend, it's time for you to take scientific exercise.
The primary purpose of our fitness is to get a good mental state and healthy body, thus supporting our daily work and life. And this is inseparable from good cardiopulmonary function, which is the foundation of everything.
Everyone's cardiopulmonary function may be very different from that at birth, but it can be improved through acquired training. When we choose the events and intensity of exercise, we must find the right rhythm according to our cardiopulmonary function, otherwise it is very likely to be dangerous. For example, if a person with poor cardiopulmonary function chooses a high-intensity marathon as soon as he starts, he is likely to die suddenly in the process. This is not sensational. In recent years, many large companies often have sudden death of employees, which is caused by people with poor cardiopulmonary function engaged in high-intensity work.
So are there any indicators to measure whether you are suitable for a certain sport or exercise intensity?
Of course, we introduce a concept called maximal oxygen uptake, which refers to the highest amount of oxygen that can be consumed or utilized by tissues and cells when a person performs the most intense exercise at sea level, and is an important indicator to measure cardiopulmonary function. Generally, men need to be over 40 years old to be qualified, while women need to be over 36 years old to be qualified. Otherwise, when engaged in high-intensity exercise and work, the risk of high blood pressure, heart disease and even sudden death is very high.
How to calculate your own maximum oxygen uptake? There are many methods about measurement on the Internet, and the simplest one is:
After calculating the maximum oxygen uptake according to the above formula, you can see your level by referring to the comparison chart below.
Nevertheless, this maximum oxygen uptake can only be used to determine whether you are above or below the passing line of cardiopulmonary function at present, and it can't bring us reference suggestions for exercise. Here we need to introduce another concept to guide our exercise, that is, the heart rate of cardiopulmonary training.
Cardiopulmonary training heart rate refers to the heart rate range that can help you improve your cardiopulmonary function and is suitable for training. Generally, you can calculate the heart rate interval suitable for your cardiopulmonary training according to the following formula.
Cardiopulmonary training heart rate =(220- age-static heart rate) *(0.55~0.65)+ static heart rate.
During the training process, we can use a heart rate measuring instrument or a sports bracelet to monitor whether our current heart rate is within the appropriate range in real time. Therefore, as long as we are within this reasonable range, we don't have to run to achieve the function of exercising the heart and lungs. Here, I recommend that you use the treadmill to climb and walk quickly and exercise every other day. Persistence will definitely improve heart and lung function.
Tips: Proper exercise helps you sleep, but don't do high-intensity exercise before going to bed or when you have a bad sleep. At this time, you should do some relaxing exercises, such as walking and yoga.
First of all, we should know that the more muscles, the more exercise, and the more successful weight loss. Here are some misunderstandings about exercise to lose weight.
So how can we consume fat? It's actually quite simple. You can do aerobic exercise in your own fat-reducing heart rate training interval. What is fat-reducing heart rate? In layman's terms, fat-reducing heart rate is a heartbeat range, within which exercise can lose excess fat. The following is the formula for calculating the fat-reducing heart rate:
Heart rate of fat-reducing training =(220- age-static heart rate) *(0.35~0.55)+ static heart rate.
We can see that it is very similar to the formula mentioned above for calculating heart rate. Similarly, if you do a brisk walk on the treadmill, you can not only exercise your heart and lungs, but also effectively reduce fat, killing two birds with one stone.
It's not just girls who need flexibility. Improving flexibility can not only reduce injuries in normal exercise, but also greatly improve the quality of life in later life. Observing the old people around us, we will find that many of them can't lift their shoulders, can't press their knees and are inflexible. These are all problems caused by poor flexibility. In addition, the improvement of flexibility can promote blood circulation and ensure good health.
So how do you know how flexible you are? It's simple. Have you finished all the bending movements? It's ok if your fingers can pass your toes. If you can only touch your knees, you need exercise to improve! Flexibility training usually includes the following two types:
Therefore, we usually do dynamic stretching before exercise, which can not only prepare joints for exercise and prevent possible injuries, but also quickly raise body temperature and prepare for the next exercise. Static stretching after exercise is also very important, which is the key to improve your flexibility and can effectively prevent muscle soreness caused by exercise.
In modern life, apart from professional bodybuilders, bodybuilders and boxers, muscles do not play a great role in us. Usually just to pursue the beauty of muscle lines and deliberately exercise. But in fact, muscle training can effectively play an anti-aging role, which is much better than applying cosmetics and injecting hyaluronic acid. And moving things at ordinary times requires muscle protection under special circumstances.
With the increase of age, the back muscles and leg muscles will degenerate rapidly. If you have good muscles when you are young, you can effectively prevent hunchback and inability to walk when you are old. Imagine that when you are 70 years old, other peers are in a wheelchair and envy you for traveling everywhere. Do you think it is worthwhile to exercise muscles?
There are two concepts you need to know about muscles:
How to train and improve your muscle endurance and muscle strength? There are many online articles and professional books about muscle exercise in various parts of the body, so I won't go into details here. I just recommend the book Prisoner's Fitness to you. But it should be emphasized that you must be exhausted when training muscles, and never move the next one, so as to fully mobilize muscle fibers, otherwise the effect will be much worse.
About muscles, finally, let's talk about mermaid line, vest line and ass-butting that everyone cares about. First of all, if you want to have mermaid line and vest line, you must first reduce your body fat to a low enough level, and then do some auxiliary muscle exercises for them. Climbing a mountain on a treadmill, walking at a brisk pace and hitting your hip can get good results. If conditions permit, the effect will be more obvious if you do the kettle bell swing training for a while.
Dieting to lose weight is very dangerous, not to mention whether normal people can endure the pain of hunger. The energy of our daily work and life depends on food. Hastily dieting will lead to insufficient energy supply, and the reduction of work and study efficiency will become inevitable. Moreover, the lack of vitamins and protein will bring other unpredictable hazards such as decreased immunity and poor skin, which will be irreversible and very unworthy.
From the literal meaning of weight loss, we can know that the purpose of weight loss is to reduce excess fat, not to eliminate all fat. Under normal circumstances, it is normal for women to keep body fat at 20%-25%, and for men at 15%-20%. Excess fat can be eliminated by controlling the diet type.
A reasonable and healthy diet here means eating more protein foods, and eating less or even not eating sugar and fat foods. Why is this? The absorption rate of sugar is 70% and that of fat is 96%. Protein's absorption rate is fixed within 24 hours for everyone, and no one will absorb it if you eat too much. Therefore, if you eat the same amount of sugar, fat and protein, the value absorbed by the human body is totally different. The following table is the daily intake standard for normal men and women aged 25. Do you estimate whether your daily intake exceeds the standard?
It is worth mentioning that we don't need to eat extra fat. Other foods we eat every day contain a certain amount of fat, which is enough for your daily fat intake. Also, the sugar content of coarse grains is actually very high, and the sugar content of a medium-sized sweet potato is equivalent to 12 bowl of white rice!
Finally, everyone's daily consumption is different. The above data are for reference only. We should pay attention to the intake of diet and not exceed our daily consumption. If you persist for a long time, you will definitely lose excess fat without damaging your health.
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