Affected by the epidemic, it is estimated that everyone gained a lot of weight at home, and Lian Guomin's younger brother Jackson Yee gained weight 10 kg.
Nana learned that Jackson Yee had gained weight and called him directly. Now he looks more and more kind.
I am no exception. I've gained ten pounds in recent months, alas.
But in the past month, I tried to start exercising in a scientific way, which was not only easy every time, but also easy to stick to.
Moreover, under my guidance, my wife didn't like sports at all, and she was killed after running for more than 2 kilometers. After two weeks of practice, she has been able to run 5 kilometers smoothly, and gradually fell in love with aerobic exercise, found the fun of running, and lost one catty every week.
What are we going to do?
There is an old saying that "ten martial arts can be defeated with one effort", which means that one person with great strength can defeat ten people who know martial arts. Metaphor is useless in the face of absolute strength.
Modern scientific research has proved that drinking strong tea, coffee, eat areca, chocolate and even smoking, although useful, can only temporarily stimulate the nerves in the short term and improve energy, and taking it for a long time is not good for the health.
Because your physical strength is not enough, those things are actually overdrawing your physical strength. The best example is that your body will be more tired after the refreshing effect. And you're welcome to say that in the face of aerobic exercise, these are all postures.
Ordinary people can easily get enough energy as long as they insist on walking or jogging.
Before I started to exercise, I read the running Bible carefully and exercised to transform my brain and control. First of all, I position myself as a beginner and follow the scientific exercise method seriously, and the final effect is amazing:
I only practiced running for a month, jogging for more than 7 kilometers in 45 minutes, and my wife can run for 5 kilometers in a row.
By the way, you can lose one catty of body fat every week.
If I can only recommend one book, then I recommend Zhang Zhanhui's Control, a comprehensive instruction manual for controlling people's energy.
If you have never exercised before, as long as you exercise in a scientific way, you can obviously experience the improvement of energy and attention.
There is almost no need to adjust eating habits. As long as you keep jogging and drink more water, you can effectively control the pace of work and life.
Clothes and other daily necessities
There is a famous saying in the running world: "There is no bad weather, only inappropriate clothes."
Never choose cotton clothes for intimate exercise, and don't wear too warm clothes at all, because after 10 minutes of exercise, your body will obviously get hot.
For example, in spring, when it is warm and cold, you can choose quick-drying long-sleeved trousers or sportswear with mesh cloth on the inner layer, basically without adding a coat. When you are still cold, add a glove, hat or forehead protection.
The hot summer is coming, so choose sleeveless or mesh sports sweat-wicking tops and shorts.
Track and field shoes
For beginners, especially in the case of overweight and heavy weight, there is absolutely no need to choose "lightweight" technology running shoes.
It is designed for runners who have a certain foundation or are more professional. Their own weight is light enough and their joints are tough enough. In order to improve their sports performance, they need lighter and more scientific running shoes.
Those high-grade running shoes are not suitable for beginners.
I followed teacher Zhang Zhanhui's advice and chose the most common national tide "Warrior" training shoes, which cost less than 100 yuan.
This thing should have a history of more than 50 years and is a good product that can stand the test of time.
This pair of pull-back shoes: the tendon bottom has strong grip, the fabric is breathable, and the upper width is more suitable for China people's feet.
Reduce the use of protective gear to exercise muscles.
Before starting to exercise, one of the most important misconceptions that needs to be abandoned is that you must buy a pair of jogging shoes with excellent shock absorption effect, or wear protective gear with full-body clothes.
For example, the running shoes recommended by Zhang Zhanhui do not have any shock absorption measures, and Warriors and Double Stars meet the requirements!
No matter your age, as a beginner, what you must practice is to exercise your leg muscles, practice the correct running posture, and use your legs to absorb shock.
Knee pads and wrist pads are used too much, which is not good for muscle development. Relying on protective gear for a long time will make the already fragile joints and muscles more fragile.
And if you wear it too comfortably, you can't find the feeling of damping in your arch, calf and knee.
I have a pair of Adi 500 yuan jogging shoes myself. I certainly felt comfortable when I ran in them for the first few times, but I found that I couldn't help using my heels more. Because even in the incorrect running posture, those shoes can give me effective shock absorption at any time, but my sports joints can't be properly exercised, and it is difficult to correct the running posture.
After using the training shoes without shock absorption design, I pay great attention to landing with my arch and forefoot first, looking for the feeling of shock absorption with my leg muscles. Because once the heel is in the wrong position, it will definitely shake my skull.
Before taking the physical fitness test for police recruitment, my wife found a sports coach with special students in high school. The first thing the coach did when he came up was to ask for a pair of 60 double-star training shoes. Never wear jogging shoes to exercise!
Advanced running shoes are not bad. It is suggested that after the beginner's stage, that is, after running for half a year and successfully running 10 km at a time, you can master the essentials of using muscles to reduce vibration.
One more thing, pull back and double stars are too cheap (only double-digit prices). If you don't insist, you won't waste the money in your pocket!
Now everyone has a lot of things, and time is fragmented. It is really difficult to set aside a fixed period of time to exercise every day, including me.
However, it will be much easier to lower the requirements and only extract a few fixed time periods, regardless of the wind and rain.
For example, I keep exercising two or three times a week, but I can't move every time. 1 hour, sometimes 135, sometimes 246.
The principle is, never increase or shorten the time because of the lightness or heaviness of the day's work.
Remember, it is easier for people to stick to a fixed rhythm than to follow their inclinations.
Now that the epidemic situation has improved, you can go to public stadiums to exercise. On rainy and windy days, I go under the big roof outside the stadium or insist on exercising on the treadmill at home.
It will be easier to have a companion, but it should be noted that when the companion can't be together, you must stick to it alone.
After successfully taking the first step of exercise, it is enough to form the exercise habit five times. Isn't it 2 1 day to form a habit?
Many people feel that they can't breathe after only two steps. The important thing is that they are exhausted, so they are very resistant to sports.
According to my experience, your feelings and your thoughts are indeed right, and your physical feelings are also right.
There is indeed a process for people's body to adapt to sports, and the length of this transition period varies from person to person.
But everything has skills and methods of practice. Don't underestimate walking and running, it's our birthright. There are too many doorways.
What we are going to learn is the method of getting started in science. You can read books, watch tutorials, or ask excellent runners around you. Limited to space, I will only say the three most important points:
The first is to maintain the exercise heart rate.
According to your age, keep within the heart rate range of aerobic exercise. The calculation method is a bit complicated, so I directly draw the conclusion:
About 25 years old, from 145 to 165 times per minute.
About 35 years old, from 135 to 155 times per minute.
About 45 years old, every minute 125 to 145 times.
About 55 years old, every minute 1 15 to 130 times.
Above 60 years old, it must be carried out under professional guidance.
You can monitor your heart rate with a smart watch or a sports bracelet during exercise, which is very helpful for you to keep aerobic exercise.
People who know my exercise heart rate can guess my age from this screenshot.
Whether walking fast or jogging, as long as you keep your heart rate within a suitable range, your body will adapt easily and stick to it more easily.
Moreover, aerobic exercise does not require perseverance. After training, ordinary people can easily run at least half a horse 2 1 km.
For example, according to my age, the heart rate of aerobic exercise calculated by running software is between 154 and 169 beats per minute.
When I run, I use a sports watch to monitor it in real time. Once it is out of range, it will remind me to reduce my intensity.
If it exceeds 170, lactic acid will be produced, and my legs will feel sore the next day.
Every time I keep running, I keep my heart rate below 160, so I never feel sore all over the next day.
And generally, it will fully recover after 24 hours, and you can prepare for the next training.
The second is to improve the step frequency.
In any case, as long as you can increase the pace to more than 180 steps per minute, your joints will be protected to a great extent.
Moreover, high step frequency and small number of steps will not affect the speed, at least 8 kilometers per hour.
Because no matter on the plastic floor, cement floor, oil parking lane or treadmill, as long as you can raise the pace high enough, your feet will not fly high, the air time will be short, your body will not fluctuate greatly, and the impact on each joint will be small.
For beginners, the initial pace frequency is 150 to 160, which can be known through the calculation of running software.
The most important thing in exercise is to speed up the pace frequency as much as possible while maintaining the aerobic heart rate, and it is best to keep it around 180.
Some running software has a metronome, which helps to improve the pace frequency.
My own feeling is that under the condition of wearing back force, if the step frequency is lower than 160, my ankles and knees will feel uncomfortable.
After deliberate practice, almost all joints are comfortable after increasing the step frequency to 170.
Third, pay attention to warm-up and stretching.
No matter what exercise you do, no matter what the temperature is, you must warm up before exercise and stretch after exercise.
This is the most important place. Any running software must have these two options in the start button interface.
We must do it well and do it in place.
Don't put on running shoes and start running. It's not to strengthen the body, but to consume the body.
In addition, there are some things that must be avoided, such as not exercising when you are unwell, avoiding exercising without a good rest the day before, and reducing your intensity immediately if you feel flustered and wheezing during exercise.
These three points can be controlled intuitively.
Under the guidance of sports health software, after a month's deliberate practice, my speed has stabilized at 6 minutes and 30 seconds per kilometer and I have been running for 45 minutes continuously. I ran for 7 kilometers without any discomfort.
And after running 5 kilometers, it will be easier and easier.
What surprises me most about jogging is that aerobic exercise is a very effective way to restore energy.
Losing weight is only a by-product of reasonable exercise, and better fat-reducing effect can be achieved through diet.
Just like the blood tonic in the game, the feeling of fast charging of the mobile phone, one hour of exercise and three hours of work.
Before, like most people, I thought that one's energy in a day was to cut cakes.
For example, when you get up in the morning, your energy is a complete cake. Use one third at noon and one third in the afternoon.
When I got home to deal with trivial matters, I felt my body was hollowed out after 8 pm.
I can hardly concentrate on my work, just want to stay on the sofa and play with my mobile phone, let alone exercise and run.
Since I started jogging for 45 minutes between 5: 30 and 6: 30 three times a week after work every afternoon.
I found that the energy of a day will not be cut off, but will actually increase like the fast charging of a mobile phone.
Every time I finish running, I just miss the rush hour and go home smoothly. After taking a shower, I feel that my energy is about to usher in a new wave.
The feeling of concentration is comparable to the feeling of abundance between 9 am and 10.
You'd better try it yourself in order to find a suitable aerobic exercise, which will not only consume energy, but also quickly replenish energy.
This supplementary effect is completely different from the stimulating feeling brought by strong tea and coffee. It will not wait until the momentum has passed and the fatigue will be doubled.
After aerobic exercise, your body is really full of energy, and you will feel in control of your work and life.
I have more energy to read books, watch plays or deal with problems. I have been busy until 1 1, and I can sleep peacefully again.
Go to work as usual the next day, not tired or dizzy.
With abundant energy and control over yourself, you can truly become your own master and practice that sentence well:
"The difference between people occurs 8 hours away."
You will feel like your own king, and you can control everything around you.
This feeling is not the kind of feeling that each of us wants!
Look at Academician Zhong Nanshan, as strong as a giant cow. Under the epidemic situation, we must win both physical and professional harvests!