Time period selection:
1. Breakfast and exercise after sunrise. Eat100g digestible food and a little milk 30-60 minutes before exercise.
2. Exercise for one and a half hours after breakfast.
3. Start two hours before dinner and eat 100g digestible food 30-60 minutes before exercise.
4, one and a half hours after dinner, one hour before going to bed, choose according to your own habits.
Aerobic exercise includes: swimming, running, aerobics, mountaineering, skipping rope, playing ball, etc. You can choose any one, and the time should be controlled at 45-60 minutes. Jogging is also ok. Controlling the bull's-eye rate means that the pulse is within (220- age) ×(65%-85%), and then you can do sit-ups and push-ups. Teenagers who want to grow taller can practice pull-ups, parallel bars and jumping, as well as some stretching exercises, mainly to keep their bones from being squeezed and stretched. Reduce abdominal fat and do sit-ups after aerobic exercise in 2-3 groups, with more than 25 in each group.
The total exercise time should not exceed 90 minutes. Exercise 4-5 times a week, and 7 times if you are strong.
It is not advisable to exercise on an empty stomach in the morning or before sunrise. Exercise consumes glycogen in the body. The general exercise time should be one and a half hours after meals, or 30-60 minutes before exercise to supplement a small amount of digestible food and water. If you don't eat or supplement before exercise, it will affect the effect of reducing fat or gaining muscle, and there will be side effects.
Gym training program:
Aerobic exercise: exercise cardiopulmonary function, reduce fat, enhance endurance, etc.
1, spinning bike: good atmosphere, great strength, great fatigue and good effect.
2, aerobics: good atmosphere, moderate intensity, fatigue, effective.
3. Treadmill: In atmosphere, strength, fatigue and effect.
4, yoga: good atmosphere, moderate intensity, fatigue, effective.
Choose any operation for 45- 60 minutes. Abdominal fat-reducing people can do 2-3 groups of sit-ups after exercise, with more than 25 in each group. After exercise, people who lose fat in the chest can do several groups of chest-strengthening actions such as prone, pushing the clock or clamping the chest with combined instruments. Do not exercise for more than 90 minutes at a time.
People who reduce fat should pay attention to the problem of drinking food. Exercise will increase food intake, except eating fruits and vegetables when you are hungry, such as apples, pears, tomatoes and cucumbers.