(1) To do fitness exercises in winter, warm-up activities should be sufficient, especially outdoors. First, make full preparations for warm-up, and then carry out higher-intensity fitness exercises.
(2) The thickness of clothes should be suitable for winter fitness activities, and the head, back and feet should be kept warm. When you exercise outdoors, you should pay attention to keep warm. After exercise, don't stand in a windy place and blow. Go back indoors as soon as possible, dry your sweat and put on clean clothes.
(3) The environment should be clean and comfortable. When you exercise indoors, you must keep the indoor air circulating and fresh. (4) Appropriate exercise methods In winter fitness, it is necessary to improve the intensity and intensity of exercise, increase the number and frequency of exercise, increase the content of aerobic exercise, and extend the exercise time accordingly, so as to improve the function, develop special qualities, consume body fat and prevent excessive accumulation of fat.
(5) Changes and adjustments should be made according to personal physique. For patients with cardiovascular diseases, strenuous exercise should be prohibited, and the amount of exercise should be gradual. Middle-aged and elderly people with respiratory diseases, such as chronic bronchitis, emphysema, asthma, cor pulmonale, hypotension, etc. Static muscle exertion should be avoided.
2. Some questions about fitness ~ Expert answers.
A complete fitness plan should include three aspects: eating (diet), practicing (training) and sleeping (sleeping), and practicing consists of three main parts: heart and lung, strength and flexibility.
In view of this, my training plan is: 5- 10 minute aerobic warm-up, 5- 10 minute stretching and relaxation, and 40-50 minutes strength training in the middle. Strength training mainly includes: 1) back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (chest push in sitting position); 3) Legs: barbell squat (Smith squat); 4) Shoulder: barbell pressure (dumbbell pressure); 5) Arm: barbell bending (dumbbell bending); 6) Abdomen: sit-ups (sit-ups).
Training remarks: Training is conducted three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part. There are three groups of actions in brackets, each with 8-65,438+02 times. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training.
Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument.
Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we should control the action well, so as to concentrate and avoid borrowing.
Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate.
The ratio of the three main nutrients should be about 25∶20∶55. 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.
Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon.
By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness! The answer is that supplementing amino acids and protein powder has little effect. Light sports equipment can reduce fat and increase muscle.
3. What misunderstandings should we pay attention to in fitness exercise?
Some misunderstandings in aerobics: 1.
The greater the intensity of exercise, the better the weight loss effect. Studies have confirmed that the reduction of body fat depends on exercise time, not exercise intensity. Because at the beginning, all kinds of exercises consume glucose in the body first, and then consume fat after consuming sugar.
People who do strenuous exercise are mostly exhausted after eating sugar, and it is not easy to stick to it, so they consume little fat and can't achieve the goal of losing weight. Only slow and steady continuous exercise, such as jogging and walking, can consume more calories and achieve the goal of losing weight.
2。 It is also unscientific to say that the more exercise, the better your health.
Relevant research data prove that healthy exercise covers a wide range, but low-intensity exercise with less exercise intensity is the most helpful to health. 3。
Morning exercise is better than evening exercise. In fact, people's blood cohesion is high in the morning, and the risk of thrombosis is relatively increased, which is the frequent period of heart disease. On the contrary, dusk is the best time for physical exercise, because people's heartbeat and blood pressure are the most stable at dusk, which is most suitable for the changes of heartbeat and blood pressure during exercise; At dusk, people's sense of smell, hearing, vision and touch are very sensitive, and their stress ability is the strongest in a day, and their ability to dissolve thrombus in the body also reaches the best level.
Therefore, in fact, it is much better to exercise at night than in the morning. 4。
It is a very dangerous misconception to overcome all kinds of discomfort and pain in physical exercise. If you have dizziness, palpitation, chest pain, shortness of breath and other symptoms during exercise, you should stop exercising immediately and go to the hospital as soon as possible if necessary, especially for the elderly.
5。 Stopping exercise will make people fat. In real life, some people do get fat after they stop exercising. However, the reason for getting fat is not that they stop exercising, but that they still eat as much food as when they stop exercising, so that the calories they consume from food greatly exceed their consumption, which leads to obesity.
If the calorie intake in food decreases with the decrease of calorie consumption after stopping exercise, you will not get fat.