When people reach middle age, they learn to control their body and mind. Although I have been exercising for more than 300 days, I have run nearly 3000 kilometers and lost ten pounds, but my immunity has declined. After running a full marathon, I had a fever and a cold for many days. I am anxious, tired and confused. After reading Teacher Zhang Zhanhui's Control, there are many misunderstandings.
20 15 I set up a 28-antenna fat-reducing camp in the column of "Artisans are like gods" in Luo Ji's thinking, and now I am studying in Fan Deng to set up a "20-lesson on body control".
1. High-intensity exercise: The author tells us that it is not high-intensity exercise that makes the physical state and mental state better, but a scientific exercise program that makes the physical state and mental state better, through the experience of the basketball captain of his provincial sports school, the daily life training arrangement of Pau Gasol and his own experience of attending Adidas All-Star Training Camp.
2. Over-intensive training: A scientific exercise plan also includes reasonable rest and fist recovery in order to play more powerfully. The most important difference between overtraining and overtraining is whether the body is fully recovered. When we exercise regularly and continuously, if we don't have enough recovery time, our physical function will not gradually increase, but may gradually decrease. Using the method of over-recovery, let the energy always be in a state of excess, rather than making ends meet, which is the key point to make people stronger and energetic forever.
Energy management is not realized by a single behavior, but a system composed of four dimensions, each of which is very important and a process that goes hand in hand.
1, exercise management, exercise empowers energy, finds the comfort zone of the body, keeps the energy reservoir flowing at all times, improves the efficiency of the energy system, and makes the energy run smoothly and flexibly. By analyzing the maximum oxygen uptake, heart rate, fatigue index and stress level, we plan a personalized exercise program that suits us, and we will no longer measure the effect of exercise by the scale of "study hard and practice hard" and sweat, so as to ensure that energy grows in exercise rather than dissipation.
2, diet management, diet is the biochemical entrance of energy raw materials, providing fuel for energy conversion system, is the most basic energy management method. Good diet management needs to distinguish between high-quality diet and inferior diet, good collocation and wrong collocation, and the specific amount of food you need.
3, rest management, recovery activities can repair the systematic loss of energy, keep the system open, activate the body's recovery mechanism, and identify the body's energy tide.
4. Mentality management, mentality and cognition are managers of energy boundary delineation, and are the core strength and starting point of energy management. Find out what you really want. Where should my energy be spent? What is wasting my energy? What do I want to control? What kind of person do I want to be? If you understand these problems, no matter how much energy you have, you can break them down into complete parts. When using energy, you will be more focused, find a breakthrough quickly, and reduce unnecessary dissipation.
The primary goal of fitness is to improve the function of cardiovascular system. The first task of improvement is to improve cardiopulmonary function. People with weak cardiopulmonary function can start training by walking. However, walking is also a science. The author introduces six correct walking postures: 1. Increase the amplitude of the swing arm; 2. Keep the navel straight forward; 3. The abdomen is always tight; 4. Always keep your toes forward; 5. striding towards the meteor; 6. Maintain adequate water intake, and replenish it every 10 minute/time.
From the beginning of walking, when the cardiopulmonary function is improved, you can increase the intensity of exercise and carry out running training. However, you need to warm up before running. What is the importance of warm-up? Problems such as breathing, muscle aches and knee injuries during exercise are all caused by not warming up well before running. Then, it is particularly important to master the correct warm-up sequence: 1. Using foam shaft to relax muscles can improve the condition of cramp; 2. Dynamic stretching can relieve joint problems of bone pain; 3. running; 4. Static stretching.
Running needs training. Running blindly without knowing your physical condition has great sports risks: sudden death and low immunity; Physical injury, etc. In order to avoid such risks, we need to make a scientific plan. The author gives four steps:
1, we need to know several indexes, including body fat rate, maximum oxygen uptake, heart rate and fatigue index.
Among them, the body fat rate determines the initial index of running training, the maximum oxygen uptake is the index to determine the running comfort zone, the heart rate is the index to formulate the running intensity, and the fatigue index is the index to adjust the running intensity.
2. Change the goal of running training and improve the maximum oxygen uptake.
3. Step by step through the six intensity zones.
Jack Daniels, the author of Daniels Classic Running Training Method, divides the heart rate intensity into six grades: E, M, T, A, I and R, among which E is the best training intensity.
4, set a good cycle, and you can run half a horse after 4 months.
For a beginner in running, periodicity is to scientifically arrange the training objectives at each stage.
The author particularly emphasizes:
Correct posture
When running, jumping over and landing on the heel first are incorrect postures. These postures can lead to knee injuries and increase the wear and tear of joints and bones. So, what is the correct running posture? 1. Forefoot landing can reduce the pressure on joints and bones; 2. Knees should maintain a certain degree of curvature, and muscles can be used to reduce the impact force; 3. Increase the pace frequency. The faster the pace frequency, the smaller the impact when landing.
Whether you can run a long distance or not requires the support of endurance. Endurance comes from energy. Energy in the human body
Sources are sugar, protein and fat. Among them, sugar and fat mainly provide us with energy. But people who rely on sugar to provide energy can't run far, that is, their endurance is poor. Therefore, using more fat to provide energy can not only improve endurance, but also be the key to keeping fit. Only by laying a good foundation of endurance can we have a good ability of sustained exercise.
According to the analysis of the research report, exercise is an effective way to maintain weight, but it can't effectively lose weight. Moreover, most people will have psychological compensation after exercise, and the calories they consume will soon be eaten back. Therefore, exercise is not the most effective way to control weight, but diet is the most important.
Indeed, every time I am extremely hungry after exercise, psychological compensation appears, so I overeat and sometimes my weight rises instead of falling.
2. Sugar-free foods should be pit-proof. Sugar-free just does not mean that the raw materials themselves are sugar-free;
3. Coarse grain biscuits, soda biscuits, etc. Attention should be paid to the nutrient composition table. Coarse grain biscuits with good taste are likely to be added with sugar and oil;
4. Look at the ingredient list and remember that the higher the ingredient, the higher the content;
5. Beware of sugary drinks, not only carbohydrates are easy to exceed the standard, but also damage teeth;
6. Dietary fiber drinks may not contain enough fiber, but carbohydrates are really enough, which is not as healthy as we thought.
1. Vegetarian food is not equal to a healthy diet. Some vegetarians are high in sugar and oil to improve their taste, just like coarse grain biscuits with good taste. Vegetarians can increase protein, choose good beans and protein;
2. The protein of bird's nest contains no essential amino acids, and its nutrition is not as good as that of eggs, and its price is high, which is not conducive to ecological protection;
3. Collagen in collagen is an amino acid that can be synthesized by human body, and the basic essential amino acids should be ingested first, otherwise other supplements will have no obvious effect;
4. Although red dates and brown sugar can't replenish blood, they can supplement a lot of sugar. You can choose red animal viscera, red meat and vitamin C to replenish blood. Red lean meat is the best. Have a good rest and relax, and you can see yourself shine again.
5. Whether to add protein powder depends on the quality of protein that individuals usually consume. Protein should not be overdosed, which will cause kidney burden;
6. Don't go on a diet to lose weight. Dieting will consume your muscles. Meal replacement powder or fat-reducing biscuits are equal to dieting;
7. It is suggested to eat less and eat more meals, and take enough protein. Don't be hungry for a long time, and love yourself if you work overtime.
The book gives us a new idea: fat also has advantages, it can slow down hunger, increase satiety, slow down the rise of blood sugar after meals, help health and repair cell membranes, and is a necessity for the absorption of some vitamins and antioxidants. So "there is no bad food, only the wrong collocation".
Fatty acids are divided into saturated fatty acids and unsaturated fatty acids. Unsaturated fatty acids are high-quality fatty acids we need, and ω-3 contained in them can only be obtained from food. Common salmon, tuna, fish oil, walnut, linseed oil and sesame oil are all rich in Omega-3, so you can choose according to your own preferences.
1. Chocolate may just be chocolate-flavored candy. Is it very worrying, or is it a list of ingredients? Remember to look at the ingredient list carefully, and the sugar ranked first can be put down. You should choose the first cocoa powder. There is also a pit, that is, cocoa butter replacement, which contains trans fatty acids, which will increase your physical burden and even physical discomfort;
2. Healthy fried dough sticks are unhealthy. They are China's French fries, high in fat and sugar;
3. Egg yolk can be eaten. Two egg yolk fats, including high-quality fats including lecithin, can get a day's demand;
4. Avocado is not so good, with high fat content. The premise of eating avocado to lose weight is that the amount of other foods is reduced, depending on the amount;
5. Green leafy vegetables are vitamin champions. Vitamin C is selected from broccoli, carotene, vitamin B2, folic acid, vitamin K, potassium, magnesium and lutein. , you can choose. Finally, I know why Cantonese people keep in good health. The last thing they order every time is just another green vegetable.
6. Students who can't eat green leafy vegetables after going out for a long time can choose vitamin tablets to supplement directly. A bottle of expensive vitamins is no different from the most common ones, so you can choose the common ones.
7. Water is the best sports drink, so it is necessary to develop the good habit of drinking water regularly, and don't wait until you are thirsty. The author said that "adequate water will increase vitality, improve the quality of skin and fascia, keep muscles and joints lubricated, and delay aging". Dear friends, please have a good drink. Remember not to choose sports drinks containing sugar and caffeine.
Adequate rest+efficient work = live the life you want, which is the meaning of energy management. Rest and work complement each other, and adequate rest is a necessary link for the normal continuation of life, but many people have misunderstandings about the correct rest. Proper rest should include the following four aspects: adequate and high-quality sleep, meditation, relaxing fascia to relieve fatigue, and charging quickly to replenish energy.
After a busy day's work, I always use my mobile phone to surf the Internet before going to bed, either playing games or watching dramas, thinking that I can have a rest, but it is not. This book tells us:
This will make people more tired and consume more energy.
Correct and effective rest is an important part of energy management, including quality sleep, meditation, fascia relaxation and fast charging. The law of quality sleep includes four parts: first, 90 minutes before going to bed, away from electronic products such as mobile phones and televisions. Second, get enough sleep for 8 hours and do more REM sleep. 3. Analyze sleep quality according to sleep data and establish sleep rules. Fourth, do not take a nap or nap for more than 30 minutes, and keep a light sleep state.
The fifth chapter of this book on energy management emphasizes:
Mentality is the cornerstone, core strength and starting point of energy management. It may be too grand to explore what people really want, but when being chased by a task, it is particularly important to understand the difficulties faced by this task and how to face them.
Many times, we look at this job anxiously, and it is difficult to settle down and do things. For example, when we have three jobs in our hands, and all of them require the same day delivery, and all of them need to be completed through thinking, it is easy to bring out anxiety. But at this time, we need to resist this emotion and try to tell ourselves that when something is solved, we can slowly slow down and become more focused. Therefore, the book says, "The key to spiritual management is to avoid being emotional, and to keep a state of peace of mind and concentration when doing things."
To understand these problems, it is necessary to minimize unnecessary dissipation. Put the most precious attention on the most important things, so that energy can be effectively managed and work efficiency will be greatly improved.
If you want to manage your energy, it is not enough to manage your mentality, because it is easier said than done, and you need to manage your motivation.
Power management provides executive power for mentality management, and putting mentality management into practice is a necessary process, which can be started from three aspects: determining meaning, creating fear and social learning.
Energy management is a high-quality lifestyle and a responsible attitude towards life, which needs long-term, scientific and systematic persistence.
Only by taking it seriously, carefully managing your body, eliminating many minefields and controlling your energy can you enjoy life better.
People don't finish reading Mastery until middle age, and they hate knowing it too late. I hope more people can benefit from mastery earlier and start a life without fatigue and anxiety.