1, schedule
The study found that high-intensity exercise can be carried out two hours after meals; Moderate exercise should be arranged one hour after meals; Light exercise within half an hour after meals is the most reasonable. Based on this, several optimal exercise periods can be deduced:
Morning meeting: from morning till 5: 30-6: 30 before breakfast.
Morning session: 2 hours after breakfast to 9: 00 before lunch-10: 30.
Afternoon session: 2 hours after lunch to before dinner 14: 00- 17: 00.
Evening session: 2 hours after dinner to19: 00-21before going to bed.
2. Early exercise can lower blood sugar.
Morning time: When the human body is engaged in strenuous exercise, it can excite the sympathetic nerve. This rapid change will cause a series of changes in the body, affect the mental state of the whole day, and be harmful to health. In addition, at this time, blood sugar is at a low level, and exercise consumes a lot of blood sugar, which easily leads to hypoglycemia. Afternoon sports are influenced by objective factors such as work, work and housework.
3. It is most beneficial to exercise at night.
The reason is that people's physical exertion or physical adaptability is best in the afternoon or near dusk. At this time, people's senses such as taste, vision and hearing are the most sensitive, and their whole body coordination ability is the strongest, especially their heart rate and blood pressure are relatively stable, which is most suitable for exercise.
Second, how to arrange muscle exercise time
1, the first one is in the early morning.
There is no need to get up too early. Get up at 8 o'clock, have some breakfast and rest 1 hour. Start after 9 o'clock and stretch your muscles before training.
1) Six groups (warm-up group), each group 15, interval 1 min.
2) 6 groups of push-ups (warm-up group), each group does 80%-90% of your most times, with an interval of 1 minute.
3) Is there a dumbbell at home? If not, buy a pair with adjustable weight. Five groups (warm-up group), each group 12 dumbbells, interval 1 min.
4) 15 Abdominal roll group 6, no need to warm up, because the body is already hot, and there is an interval of 1 minute.
Let's practice like this first, because you usually exercise less, so the intensity should not be too high. Come to me after practicing for 1 month, practice for 2 days and take a day off.
The training of junior students should be based on the principle of combining work with rest, with basic training as the mainstay. Strength training three times a week, aerobic training after four strength training, and practice every other day.
2. Plan for the first day
Chest: 6 groups of flat bench press, 8- 10 times in each group.
Push-ups in 4 groups, each group 10-20 times.
4 groups of parallel bars arm flexion and extension 8-65438 00 times in each group.
Butterfly machine clip chest 4 groups 8- 10 times in each group (as an auxiliary project)
Back: 4 groups of pull-ups, 6-8 times in each group.
Six groups of latissimus dorsi chest pull-down each group 10- 12 times.
Abdomen: Four groups of sit-ups, 20 times in each group.
Four groups of supine leg lifts, 20 times in each group.
Step 3 make plans for the next day
Shoulder: Lift 6 groups vertically, 8- 10 times for each group.
4-6 groups of sitting dumbbells are lifted 8- 10 times in each group.
Four groups of dumbbell side lifts 12- 15 times each.
Arm: 4-6 groups of vertical barbells bend, each group 10- 12 times.
The flexion and extension movements of the posterior cervical arm in groups 4 ~ 6 were 65438 00 ~ 65438 02 times in each group.
Legs: Squat 6-8 groups, 8- 12 times in each group.
Heel lifts were performed in 6 groups 12- 15 times each.
The plan for the third day is the same as that for the first day.
The plan for the fourth day is the same as that for the second day.
6, the fifth day plan
Aerobic training: run for 20-30 minutes.
Repair the bike 10-30 minutes.
Three, several kinds of food that can be eaten to exercise muscles
1, fat cow
Protein of fat cows is higher, so eating more after acid excretion is not a burden to the body. Moreover, beef has low fat content and is the first choice to promote muscle gain.
2. Add some vegetables and fruits while eating fat cattle and supplement vitamins.
It has a good promotion effect on increasing muscles, such as oranges, pineapples, strawberries, broccoli, lettuce and vegetables.
Step 3 eat more carbohydrates
Such as miscellaneous grains steamed bread, corn, oatmeal and so on.
4. Eat more eggs.
Eggs should be cooked. If they have no nutrition, they will bring germs into the body and affect the normal growth of muscle groups. For example, steamed eggs should be steamed thoroughly.
5. Appropriate supplementation of protein powder
Because most muscles are protein, muscles need high protein to repair and grow after exercise. Therefore, if you want to grow muscles faster, you should take protein powder properly.
6. protein is moderate, with low fat and high carbohydrate content.
The ratio of the three main nutrients should be about 25∶20∶55.
7. Foods with high carbohydrate content
Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice.
8. protein
It is the most important source of nutrition for muscle growth. Bodybuilding coach protein should mainly consume fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry, steak and so on.
9. Essential fatty acids
Fatty acids that are needed to maintain normal human growth but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil. Moderate intake can not only meet the needs of the body, but also will not increase the incidence of cardiovascular diseases.
4. When is the best age to exercise muscles?
1, 20 years old: strengthen muscle exercise
For men of this age, the functions of all parts of the body are at their peak. At this time, you can make your muscles strong and developed through intensive exercise. The exercise effect in this period can be used as a "reserve resource" for your health, which will benefit you for life. By exercising muscles, the cardiopulmonary function will be improved, the endurance level will reach the peak, the overall physical quality will be improved rapidly, and even the male characteristics will be more prominent.
It is best to do muscle exercise three times a week for about 30 minutes each time, and it is best to do it every other day. The method is to do warm-up training first. You can jog 10- 15 minutes and do some stretching. This is done to prevent sports injuries, because some injuries that are not serious when they are young are likely to bring big problems when they are old. Then do gravity training and try to lift weights such as dumbbells and barbells. Strength from small to large, weight from light to heavy. Do 10- 12 times each time until you feel muscle fatigue, stop and rest for a few minutes. You can also choose push-ups and pull-ups. In short, we should fully exercise the chest muscles, shoulder muscles, back muscles, biceps, triceps, abdominal muscles and leg muscles, and of course, assist some aerobic exercise.
2, 30 years old: pay attention to flexible exercise.
Who says women practice flexibility? Good flexibility is equally important for men. At the age of 30, the joints and bones in men will become fragile, especially those who lack exercise or have wrong exercise habits, and joint diseases will occur. In order to maintain the toughness of bones and muscles, we should strengthen the exercise in this area.
You can stretch 10- 15 minutes every day, focusing on the back, waist and legs. During the work break, you can use the following actions: reach your toes with your hands, lift your legs on your back, stretch your body, or go to the gym to learn a set of flexible actions. You can still choose most sports at this age, but if you haven't exercised for several months, you should exercise again step by step, and it is best to have a cardiopulmonary function check before exercise.
3, 40 years old: keeping in shape is the key.
When people reach middle age, they are most likely to have a big belly and lose their shape. Men over the age of 40 should adhere to moderate-intensity exercise and choose appropriate exercise, which can not only strengthen the body, but also prevent common diseases such as hypertension and cardiovascular diseases.
It is suggested that moderate-intensity exercise such as jogging, swimming and brisk walking should be carried out three times a week, and some strength training to prevent muscle aging, such as pushing dumbbells, should not be too heavy, but it can increase the number of exercises. At this time, we must cultivate our favorite fitness programs and stick to them to lay the foundation for fitness after old age.