First of all, the exercise time should be from 5 to 6 pm, when the weather is cool and the air quality is better than in the morning. This point has been analyzed in detail.

Second, it is a bad habit for you to skip breakfast. Skipping breakfast will not only lead to inattention in the morning, but also lead to gallstones. Regarding morning exercises on an empty stomach, I don't agree with my friends who are doers. After a night's consumption, the human body is actually in a state of insufficient energy after getting up, so it is best to supplement some energy and then exercise to avoid hypoglycemia and fainting. Of course, you don't want to be full. You can drink something easy to digest like sugar water and honey, and then

Third, it's okay to take a bath after exercise, but you can't wash it right away. You should wait until your body cools down and your sweat is completely dry before taking a bath. If possible, you can drink hot water to promote blood circulation and relieve fatigue.

Finally, if possible, find a gym and ask a professional coach to make a training plan for you. Under the guidance of professional coaches, the efficiency of exercise will be improved a lot. I have seen many people who are similar to you (sitting at work) in the gym, and the results are all good.

Most people are used to getting up early in the morning to exercise and think that the plan of the day lies in the morning. From a scientific point of view, this seasonal exercise method is not desirable.

The research on the relationship between air health monitoring and air pollution and lung cancer by sanitation experts for many years shows that the air is cleanest in summer and seconds, and the air pollution is the most serious in the first month or two. During the day, the air is cleaner at noon and afternoon, and the air pollution is more serious in the morning, evening and night. The peak time of air pollution is around 7 pm and 7 am.

When the ground temperature is lower than the high altitude temperature, an inversion layer is formed in the air, which is pressed above the ground like a cover, making it difficult for various pollutants in the air to spread. In the evening and winter and spring, the inversion layer is thick, which hinders air pollution and dilution and diffusion; After the sun comes out, the ground temperature rises, and the polluted air dissipates with the rise of the turbid layer. So the ground air is relatively clean in the morning and afternoon 10.

Therefore, it is necessary to master the time law of air pollution, scientifically choose the time and place of exercise, and truly achieve the purpose of keeping fit through exercise. In winter and spring, sunny days can prolong the exercise time and increase the amount of exercise; Exercise in an environment with fresh air, and exercise less on roads and streets; To make full use of noon and afternoon to exercise, you can sleep for a while in the morning.

I think it is more appropriate to exercise on an empty stomach in the morning. If the stomach is full of food in the morning, it is easy to cause gastroptosis during exercise. There is a certain amount of energy in the human body. There is a lot of energy in blood, muscle and fat, which is enough for exercise in the morning. Judging from my personal experience in my many years of exercise career, it is true. At that time, everything was split in two. If people are weak, it is best to supplement appropriate energy in morning exercise.

What we lack is a fitness mechanism, a mechanism to turn daily fitness into a habit.

If fitness can be as common as brushing your teeth and washing your face every day, will you still worry that "the plan can't keep up with the changes"

Find a suitable partner.

Right: Friends with fitness plans.

Wrong: exercise alone.

Going to the gym with friends helps to carry out the fitness plan better. But that doesn't mean any friend can do it. Dr. John Jekisik, an associate professor in the Department of Sports Science at Brown Medical College in the United States, said that your friends should have a higher sense of fitness. People who have a fitness plan and beginners will get better fitness results than beginners who exercise alone, and they can support and encourage each other and benefit from the sense of group responsibility.

2. A variety of sports options

Right: A great fitness program.

Wrong: only do the projects you like.

People's enthusiasm for a certain fitness exercise may fade after a few months, so we should learn to control our enthusiasm for sports. If you feel that you have lost your enthusiasm or can't improve any more, change to another form of exercise immediately. Ask a personal trainer to help you make a fitness plan once a month, such as learning martial arts with your children or taking dance classes. The career coach said, "With your physical fitness, you will have more energy to participate in other sports, and at the same time, it will help to maintain a high initiative." Studies show that the human body will adapt to some form of exercise after a few weeks. This period of time is the "exercise cycle". After this period, unless you make changes, it is difficult to have obvious gains.

Exercise every day

Right: Exercise 3-5 days a week.

Wrong: I haven't exercised for more than 2 days.

Richard Cotton, chief exercise physiologist of First Fitness Inc, a consulting firm in Salt Lake City, said that if you want to make fitness a daily habit, don't go out for more than two days in a row. He explained that people who only exercise 1-2 times a week are more likely to give up halfway than those who exercise 3-4 times a week. Because fitness frequency can affect your fitness perseverance more than fitness time or exercise form. The American College of Sports Medicine recommends exercising 3-5 days a week. If you can only spare three days a week for fitness, you should distribute it evenly and maintain a certain motivation.

Step 4 make a backup plan

Right: If you miss it, you miss it. Try harder tomorrow.

Wrong: We can't go on because there are obstacles.

Dr. Dunn, a senior personal trainer, suggested that some factors that may affect fitness should be considered in advance, such as holidays and work arrangements, and then a backup plan should be prepared. Write down the way to overcome the "fitness obstacle" in your notebook, so that you can be prepared whenever you encounter difficulties. Above all, don't give up as soon as you meet obstacles. Dr. Dunn said, "You may think,' I don't have time to go to the gym today, and I can't go on weekends, so I'll stop and start next week'. In fact, you don't have to feel guilty about missing one or two exercises. You should learn to accept the fact that if you miss it, you will miss it. Just work harder tomorrow. "

Aim high, but not too high.

Right: I have to walk for 20 minutes every day.

Wrong: I want to exercise harder for abstract goals.

Whether it's improving endurance, participating in triathlon or doing 25 push-ups, setting a goal can undoubtedly help you stick to it better. Dr. Brian Shajie, former dean of the American School of Sports Medicine, said that if your goal is short-term, concrete and realistic, such as "I will walk for 20 minutes every day" instead of "I will exercise harder", it will be easier to stick to it. If it is easy for you to achieve your goal, you should set it higher and approve it every 4-6 weeks to ensure that you are not off track.

6. Write down your progress

Right: Record your fitness process.

Wrong: What did I do yesterday? Forgot!

Studies have found that people who stick to a diet or keep a fitness log are more likely to lose weight. In addition, in one study, people who kept detailed records were twice as thin as those who didn't. Pay attention to write down the exercise form, exercise time, intensity, distance, calories burned and exercise place, as well as your mental state, physical fitness level, sleep and diet the night before.

Pedometer, heart rate monitor and stopwatch can help you record in detail, bring you a sense of accomplishment immediately, and help you know how far and how fast you ran or walked, how many calories you burned and how much progress you made. Use these tools to challenge yourself and set new goals.

7. "Miniature" Fitness Exercise

Right: Move anytime, anywhere.

Wrong: I'm very busy today, so I really don't have time to exercise.

If you really have too little time, you can only spare 10- 15 minutes for exercise every day to keep your body and mind in good condition (endurance training or strength training). Although doing 1 micro-exercise every day helps to strengthen the fitness habit, it can also help to lose excess weight if you have time to do it three times a day. It is found that people who exercise every day can accumulate more fitness time than those who stick to the regular 30-45 minute fitness plan. If you can't guarantee to walk 1 hour, you might as well come out to exercise as soon as you have time, even if it's only 15 minutes.

8. Set aside time for fitness

Right: At eight o'clock in the morning, it's time for me to exercise!

Wrong: Forget it. I have to work overtime at night instead of going to the gym.

Stick a timely sticker on your computer or set an alarm clock to remind you to exercise at a fixed time every day. When you do the same thing at the same time every day, you can gradually form a habit. Once a fixed pattern is formed, the daily fitness meeting is as important as the company meeting. Research also shows that people who exercise in the morning will get better results than those who exercise in the afternoon or evening, because people will be more focused and energetic in the morning, so you should find the best exercise time.

9. Learn to reward yourself

Right: As long as you stick to fitness 1 year, you will go …

Wrong: What does this have to do with fitness?

It is found that compared with people who never reward themselves, people who often reward themselves are twice as likely to meet the "American Sports Medical College Sports Standards" 1-2 times. Dr. Dunn said that in our research, a woman decided that she would go hiking in Ireland as long as she could keep fit for one year, and finally she did it. There is also a bodybuilder who bought himself a pair of new shoes after two months of fitness and a new sportswear after half a year. The reward mechanism can be as simple as going to see friends after doing 100 sit-ups. Dunn said, "Anything important in life can be combined with fitness."

The key is to stick to it every day.

My method is, the first thing to get up is to drink a cup of cold boiled water or pure water, and then go running for exercise. The method is similar to yours. After that, take a short rest, take a cold bath when the sweat dries, and then have breakfast. Of course, not only milk, but also bread, steamed bread and other things, and then go to work. I have always insisted on doing this, and the effect is naturally good.

I think the most important thing is to form good habits and feel good about yourself. Please rest assured that there is no problem.

Please remember that the so-called scientific movement is a movement that suits you and feels effective. There is nothing suitable for you in the information, so you don't need to refer to it at all.