I used to think about regular exercise. I have tried jogging, Little Red Riding Hood, KEEP and cycling, and realized that it is easy to start exercising, but not easy to stick to it. In order to strengthen the idea of self-adherence to regular exercise and fitness from the source, it is particularly important to sort out why it is necessary to start exercise and fitness at the age of 35.
0 1 Challenge yourself to leave your comfort zone
When people reach middle age, they lose their indomitable spirit and courage to walk away. Warm family, familiar work, a glimpse of border life, the so-called "security" of middle-aged women in captivity.
For me and other middle-aged women, exercise is not a challenge. After all, I can announce to my friends dozens of times a year that I am going to start fitness, but it is a challenging proposition to stick to it. In the comfort zone of 37℃ between you and me, there are 100 million reasons waiting to be excuses for giving up exercise, such as "You run downstairs, and the children will make trouble", "I'm so tired from the meeting today, I'll keep it tomorrow", "Today's WeChat activity 15000 steps is enough" ... It seems that we are used to walking beside our husband and children, getting used to the items in the work scene, and getting used to it.
As everyone knows, this comfort zone that you look down from the perspective of Almighty God is also a cage that imprisons your curiosity and desire to explore. The best way to break this cage is to challenge your body and keep exercising. Try to constantly break through the limits that your body can bear, from the half set of Little Red Riding Hood to the whole set of jumps that don't change color, from running 1 km to running 5 km in one breath, and constantly reach one new boundary after another.
Exercise is a healthy stimulant, which makes you the master of your body.
Last year, Xiao Long was playing in her room, and my hand was on the door frame. I was aware of her intention to close the door, but when her brain heard the instruction to take back her arm, the agile Xiao Long had closed the door, and my finger was caught, bleeding instantly. The little girl on the side has already turned pale with fear. I forgot the pain and hugged her to comfort her. I will never forget the frightened and anxious eyes of that child.
There is another small thing. A 2-year-old child opened a drawer and pulled down an IKEA malm chest of drawers. Her mother quickly blocked the chest of drawers to avoid the tragedy of the child being hit. Yes, this mother has been exercising regularly for half a year.
As soon as the two little things are compared, I am ashamed to go into the dust. Before this incident, I always believed that I could take the responsibility of physical management and release. If I were fatter, I would be fatter. Blessed are the fat girls. It doesn't matter if I climb the stairs to catch my breath. I'd better take the elevator ... I can't imagine what my stupid mother would do if Xiao Long pulled down the chest of drawers. I scolded myself 10,000 times in my mind: when people reach middle age, your body is no longer just your body, and you have no right to squander it.
Someone has done experiments. Running 1600 meters has the same effect as taking a very small dose of ritalin, which is a central stimulant and can improve the functional activities of the central nervous system. This shows that exercise improves the level of neurotransmitters. Scientific research has long proved that regular exercise can improve the regulatory function of the nervous system, improve the ability of the nervous system to judge complex changes in human activities, and make coordinated, accurate and rapid responses in time. Regular exercise is a healthy stimulant with no side effects.
However, there is a side effect of hard pulling, that is, the desire and skills of slapping after exercise will be improved, and the pro-test will be effective.
Avoid becoming a greasy middle-aged woman
At the end of 20 17, the writer Feng Tang's article "How to avoid becoming a greasy middle-aged wretched man" was born, which blew up the middle-aged male society in China society. Men over the age of 30 can't help touching Feng Tang's veins and checking them one by one to avoid being seated accordingly. Then, "How to avoid becoming a greasy middle-aged vulgar woman" and "How to avoid becoming a greasy middle-aged vulgar woman" … Bowls and bowls of poisoned chicken soup. Drinking chicken soup, I can't help but feel shocked. Although I have been subconsciously indifferent to age, I have to face the fact that I am 35 years old and have lived for half my life. But I don't want to become a greasy middle-aged woman.
When it comes to greasy middle-aged women, from the visual picture, they are out of shape and sloppy, with fat flesh shaking under their big arms, strong lifebuoys tied around their waists, thick and numb shoulders and necks, and legal lines deep in their cheeks. ...
In order to avoid becoming a greasy middle-aged woman, regular exercise is simply an aphrodisiac.
Fertility and hormones are natural female gender disadvantages. In order to prevent the lifebuoy after marriage and childbirth from becoming the standard for women, the sooner you start regular exercise, the more you can effectively improve your body shape and maintain a symmetrical and compact posture. Please imagine yourself happily: insist on effective body management, with a straight back and a slender neck, and a simple white T-cowboy can wear the taste of first love. What does the word greasy have to do with you?
Add some sugar to the ordinary middle-aged life.
When a woman reaches middle age, she is a magnificent book of gender, with changeable social roles, demanding and difficult. As wives, we should not only take care of the other half's daily life, but also provide him with spiritual support. "Husband, you are great!" How can you be so powerful! " ; As a mother, children should be taken care of in real time when they are young, day and night, and when they are older, they should help with their homework and take interest classes. "As long as you are willing, my mother will fully support you"; As daughters or daughters-in-law, the four old people on both sides should choose birthday gifts for the first day of the New Year. Being in the workplace and devoting yourself wholeheartedly to work may still be questioned because of being a married and educated woman in the workplace.
There has never been a universal formula to calculate the matching degree of women's sense of gain and dedication in these roles. Sports are different. The pleasure that sports bring to women and the improvement of physical quality can be measured. I started making little red riding hood, and even I couldn't hold on 15 minutes, and I was paralyzed. After several times in a row, I was able to follow the whole process. Although some movements are not standard, the dripping sweat and blushing face really have a freshness and sweetness that I haven't experienced for a long time.
When people reach middle age, the life of dog blood is like a bowl of warm water. Why not add some sugar to yourself?
Exercise to become a qualified gourmet.
When people reach middle age, their bodies can no longer consume energy as efficiently as they did when they were young. Authoritative data show that after the age of 30, people's metabolic rate will drop by about 1% every year. Theoretically, middle-aged people should reduce their intake at the expense of appetite in order to maintain their weight and body shape, so as to offset the decline in metabolic rate. Then the problem is coming. First of all, the path of reducing intake is not necessarily effective, and it is easy to go astray in practice. For example, some people quit dinner and use fruit instead of dinner, but they don't know that the calories will exceed the standard; Secondly, reducing the intake of three meals may lead to incomplete nutrition intake, which may lead to more health problems. For example, some people do not eat meat and dairy products in order to lose weight, resulting in insufficient calcium intake. Osteoporosis caused by calcium deficiency in middle-aged women is more terrible than obesity.
The reverse thinking of offsetting the decline in metabolic rate by reducing intake is to actively enhance the metabolism of the human body. The human body is complex and precise. The more muscles, the more energy it consumes. When you rest, smart muscles also consume energy. Regular exercise, especially resistance exercise, is a good way to gain muscle. For middle-aged women, stretching iron and yoga are more operational resistance exercises.
Stick to regular exercise, your muscles become smarter, and eating is a natural happiness. My personal experience is that after persistent exercise, people's mouths and stomachs will become smarter, and they will automatically identify those foods that are beneficial to their health and resist foods that are high in oil, sugar and salt.
To sum up, in the voyage of more than half of life, set a heavy banner for yourself: keep exercising and meet a better self.