Methods 1: increase physical activity.
1, set the target. Setting a fitness goal or a series of small goals will help you stay motivated and focused. Make sure that your goals are in line with the SMART principle, that is, clear, specific, measurable, action-oriented, realistic and time-limited. For example, if you want to exercise every day, you can set a goal of "walking for 30 minutes every morning this week".
2. Record the progress. Recording your progress can help you stay motivated and make it easier for you to see yourself achieving your fitness goals. There are many ways to record fitness progress, including recording: weight and/or body part measurement data.
Running distance and time.
The weight that can be lifted.
The number of sit-ups or push-ups you can do.
You can maintain flat support or other difficult postures for a certain period of time.
3. Start with small things. Although it is rare, people who have been sedentary for a long time suddenly start strenuous exercise, which will increase the risk of heart attack. It's best to take your time and start with simple exercises such as walking, swimming or cycling. This also helps to reduce the chance of injury. Injuries will force you to shelve your fitness plan.
After a period of time, you can gradually increase the intensity and duration of activities, for example, from walking to running, from cycling on flat ground to climbing mountains, or from swimming for 30 minutes to 45 minutes.
Start with small goals that are easy to achieve and help yourself stick to the plan. It's hard to stick to a sudden major change. It is best to find activities that you like and can do.
Do 30 minutes aerobic exercise most days. In order to improve physical fitness, aerobic exercise is essential. It is recommended to exercise 150 minutes per week, and you can spare 5 days and 30 minutes per week. You can also choose to do 75 minutes of vigorous aerobic exercise every week. For example, set aside five days a week for 15 minutes of free fighting, climbing stairs or running.
Remember, the longer you exercise, the better. 300 minutes of moderate-intensity aerobic exercise per week is definitely better than 150 minutes per week.
5. Conduct strength training. Strength training is also important for improving physical fitness, but it only needs to be done twice a week. Make sure to do strength training twice a week for all major muscle groups, including abdomen, arms, back, chest, hips, legs and shoulders. You don't need to practice all your muscles at once. For example, you can exercise your arms, back, chest and shoulders this time, and exercise your abdomen, buttocks and legs next time.
6. Take a fitness class. Fitness courses not only allow you to exercise, but also allow you to socialize. Compared with individual exercise, group exercise is also easier to keep you motivated. Try the following fitness classes: spinning.
Zumba
Step aerobic exercise
yoga
taiji
pilates
7. Try to get yourself moving. Looking for opportunities to do more relaxing sports every day is also helpful to improve physical fitness. Make full use of a few minutes to integrate more physical activities into your life. For example, you can do sit-ups during TV commercials, park your car farther away from the store, or take more stairs and less elevators. All these small changes help to improve cardiovascular health and exercise.
8. Consider finding a personal trainer. If you find it difficult to keep exercising or don't know where to start, a personal trainer can help you. He can help you exercise better and stick to it more easily. Personal trainers can also teach you some effective exercise skills to help you stay interested and see the effect. Some personal trainers will also give you some dietary advice on how to improve your physical fitness.
Method 2: Improve your eating habits.
1, calculate how many calories you need to consume every day. To improve physical fitness, we must also pay attention to diet. If you want to lose weight, you must consume less calories than you do. If you want to gain weight, you must eat more. Record everything you eat. Whether you are losing weight or gaining weight, you need to carefully record how much food you eat every day. Start keeping a food diary and record your calorie intake.
Weigh food and avoid overestimating or underestimating the daily food intake. Check the labels of all foods, measure the appropriate portions, and ensure the correct calorie intake every day.
2. Follow a balanced diet. The food you eat will affect your fitness effect and your feelings, so if you want to achieve your fitness goals, you must ensure a balanced diet. Diet must cover: fruits and vegetables, such as bananas, apples, oranges, broccoli, spinach, carrots and sweet peppers.
Lean meat protein, such as skinless chicken, wild salmon, lean meat of herbivorous cattle, seeds, nuts, eggs, soybeans, dairy products, beans, lentils and chickpeas. Some grains are also good sources of lean protein, such as quinoa, hemp seeds, grain amaranth, buckwheat and Chia seeds.
Complex carbohydrates, such as brown rice, whole wheat noodles, whole wheat bread and quinoa.
3. Avoid unhealthy food. Eat more healthy food and avoid unhealthy food. Minimize the following foods: foods with high sugar and/or trans fat content, such as sugary cereals, sweets and baked goods.
Oily or fried foods, such as onion rings, French fries and fried fish.
Highly processed foods, such as canned soups, biscuits and frozen dinners.
4. Drink plenty of water. Drinking water helps to keep your body hydrated, and temporarily occupies the stomach space, making you eat less. Try to drink about 1900 ml of water every day to keep your body hydrated. Drink plenty of water after exercise to replenish the water lost by the body.
Use water instead of your usual drinks, such as juice, soda and coffee.
Method 3: change your lifestyle.
1, consult a doctor. It is best to consult a doctor before changing activities or diet. Some people need to limit their diet and exercise for physical reasons, so it is best to ask a doctor before making major changes to their diet or exercise. Don't rely too much on the diet and exercise restriction information of various diseases on the Internet. Everyone's body is different, and doctors know you best.
If you are overweight, you'd better lose weight. Obese people are more prone to chronic diseases such as diabetes, which will also affect their health. If you are overweight, consider starting a weight loss program. You don't need to lose too much weight to see the effect. Just lose 5%- 10% of your body weight, you can lower your blood pressure and cholesterol, and improve your blood sugar level.
3. quit smoking. Smoking will affect your fitness goals and lead to life-threatening diseases, such as cancer, emphysema and chronic obstructive pulmonary disease. If you smoke, you might as well ask your doctor for treatment to help you quit smoking. Some prescription drugs and smoking cessation programs may help you. Not all treatments are suitable for you. It may take many attempts to find the most suitable solution for you.
Don't expect the treatment to be effective immediately. Some treatments take weeks to see obvious results.
4. Drink less. Excessive drinking will also prevent you from improving your physical fitness. Alcohol will increase the calorie intake without nutrition and cause health problems such as dehydration and fatigue. Women drink as much as 1 alcoholic beverage every day, while men drink as much as 2 cups every day. If you often drink too much and it is difficult to drink moderately, you can consider consulting a doctor and giving up drinking with his help.
Tips: No matter the changes in exercise, diet and lifestyle, we need to persist. It may take you some time to see the effect, so try to stick to it.