The reason why women need to do muscle strength exercise more.

Women tend to age slowly in the second half of their twenties, especially when they are married and have children in their thirties, and their basal metabolism is faster, making them easy to get fat.

Therefore, even if the diet and work schedule are the same as those of people in their twenties, the energy that can be completely consumed in the past will produce excess energy because of the dullness of basal metabolism during this period, and eventually fat accumulation will be formed. If you eat like that again, you will easily get fat, which is what we often call "fat"-body fat.

Abdomen, thighs, back, butterfly sleeve and other places where fat often accumulates are difficult to get rid of because it is difficult to eat less. It is necessary to combine diet and exercise, not only aerobic exercise, but also continuous muscle strength exercise in order to effectively manage weight.

Usually girls say they want to do sports, usually jogging for a few laps in the community, running on the treadmill, or riding a bike. Almost all of them are mainly aerobic exercise, right? Of course, aerobic exercise can enhance heart and lung function and also play an important role in removing body fat, but aerobic exercise alone can not really achieve the exercise effect. In order to improve physical strength and obtain continuous exercise effect, muscle strength exercise must be put into practice at the same time.

From a scientific point of view, muscle strength exercise can also consume more calories than aerobic exercise. Not only can the exercise effect last for a long time, but as long as muscle strength exercise is carried out steadily and continuously, the muscle proportion in the body can be improved, the calories consumed by exercise can be increased, and the effective weight loss effect can be achieved in a short time.

In addition, muscle strength exercise can also improve bone density, which is very important for women who are prone to osteoporosis. Many women are worried about osteoporosis when they are over 50 years old and face menopause. This is because the secretion of estrogen will decrease sharply at this time. Estrogen can inhibit osteoclasts, help calcium absorption and strengthen bones. However, after menopause, estrogen secretion drops sharply, which reduces bone density and increases the possibility of osteoporosis.

Recently, however, many women do not hesitate to take excessive and intense slimming methods, resulting in calcium deficiency in the body, and even cases of young women suffering from osteoporosis. The bone mineral density of women in their twenties is not far from that of women in their seventies.

In order to prevent osteoporosis, we must eat enough calcium food, and because vitamin D can help bones absorb calcium, we also need to sunbathe moderately to promote the production of vitamin D in the body. In addition, of course, we also need exercise to exercise our bones, because if we only take a lot of calcium without exercise, calcium will not be easily absorbed by bones, so we must exercise.

Don't just exercise at home! Don't you think that when the weather is fine, going outside to breathe fresh air, walking and running can strengthen your bones and make you healthy?

What should I do if I get stronger after exercise?

Although I mentioned in the last paragraph that the most important thing for women is muscle strength training, some girls are worried that muscle strength training will make them as strong as boys. When it comes to muscles, it's easy to think of those strong muscles in the chest or the vigorous posture of female boxers, but no matter how hard girls try, it's hard to have a strong figure like boys, so don't worry too much.

Why is this? In fact, it is because women have less muscle than men, only about 2/3 of men's. In addition, women also lack testosterone, a male hormone that can help muscle formation. Coupled with the role of female hormones, it is not easy to have strong muscles. Therefore, women are mostly bodies with less muscle than body fat, and of course they are more worried about getting fat than men.

But then again, at the beginning of muscle strength exercise, you may feel that some parts of your body are getting thicker, but this is a temporary phenomenon caused by the incomplete discharge of many blood and aging substances that supply muscles during muscle strength exercise. These symptoms can naturally return to normal after relaxation exercise and stretching, so there is no need to worry.

Correct posture and breathing are very important in muscle strength exercise.

When it comes to muscle strength training, it is easy to think of dumbbells and various gorgeous sports equipment in the gym. But beginners don't need those bulky props to do abdominal muscle training, because the initial training is mainly to use big muscles, and then * * * small muscles.

The so-called big muscle is the larger muscle tissue in our body, that is, the muscles in the chest, back and legs. Small muscles are shoulders, arms, abdomen, etc. Beginners should start with basic muscle strength exercises, improve their physical strength first, and then gradually increase the weight, practice times and intensity of the equipment.

In fact, the focus of muscle strength exercise is not the number and time, but the correct posture. If you use the wrong action to increase the weight of the instrument, or apply the wrong force rashly, it may cause sports injury and fail to achieve the expected sports effect. Especially in the early stage of exercise, it is important to be familiar with the correct posture. If we are familiar with the correct posture and cooperate with continuous exercise, we can not only adjust our body shape, but also make our body more correct and beautiful.

In addition, the longer you exercise, the better. Even if you can only spare one hour for exercise every day, it is enough. It is best for beginners to keep the level of exercising three times a week, because when doing concentrated muscle strength exercise, it is best to rest for two days after implementing a part.

But the 50-minute exercise course designed here with the goal of losing weight is to promote proper muscle formation and burn calories through various parts while exercising, so as long as we continue this plan, we will certainly see the effect.

For sports, there is also a very important foundation: breathing. Breathing naturally and smoothly during exercise is the most important, because chest breathing is not very helpful to the consumption of body fat. Therefore, it is recommended to use abdominal breathing, inhale through the nose and exhale through the mouth, that is, while inhaling and exhaling, we should see the expansion and contraction of the abdomen.

During muscle strength exercises, when you want to add some strength to your breathing (when your muscles contract), "shout" with your mouth? Take a deep breath and use your nose when you relax (when your muscles relax). Inhale and move your body slowly. Especially when doing muscle strength exercise, the more you feel that the operation of the body is more effective to the body, because this is because the muscles are fully trained in slow motion, and you can gradually adjust the intensity of exercise with the increase of time.

Because muscle strength exercise can consume a lot of calories in a short time, it will be better to cooperate with aerobic exercise. Among them, the 50-minute exercise plan we are doing is to deliberately increase aerobic exercise for a short time in the middle of each muscle strength exercise, which can not only improve the proportion of body muscles, but also naturally reduce body fat.

Aerobic exercise suitable for women

Of course, if you want to have a significant slimming effect, you can't just rely on muscle strength to exercise. You must cooperate with aerobic exercise to exercise, enhance heart and lung function and take away excess fat in your body.

Jogging, cycling, swimming, mountain climbing and aerobic dance can all be called aerobic exercise. For women, "walking" is a kind of exercise that is easy to achieve results. As long as the posture is correct, you can achieve the same effect as jogging. For beginners or people with poor physical strength, there is not much burden, especially for women with weak joint function, and it is a safe exercise that will not bring pressure to knees and ankles. It's just that posture is very important when walking fast. First of all, you must keep your back straight and stride forward, and expand and maintain a certain stride as much as possible without exerting your body.

In addition, in the process of stepping, you should first land with your feet, then land with your feet and toes, then land from the rear, move your body center of gravity to disperse the force of your weight on your feet, and remember to inhale through your nose, exhale through your mouth, and keep your breath breathing at a certain speed and rhythm. The effect will be very good.

Because brisk walking is a kind of exercise used in all parts of the body, it can also relieve daily stress and stabilize body and mind during walking. If you can do 50 minutes of exercise at home and develop the habit of walking more in your life, it should be very good!

We should take more public transport and walk to places not far away. In addition, can you use stairs instead of elevators to go to the market and walk as exercise? . Remember that healthy living habits can create a healthy future, and exercise is a stable savings for the future!

Stretching can also bring vitality. Stretching is a kind of exercise, which can relax tense muscles and improve the softness of the body. Usually before and after major sports, but in the busy daily life of modern people, if you can take time out to do some stretching exercises, it can also bring some vitality to your body.

Of course, it is also important to be familiar with the correct stretching posture. If it goes against the direction of body movement, the muscles will be inflexible, and even bring a sudden sense of * * * to the joints, causing physical injury.

Because everyone's body flexibility is different, we should avoid following others' progress at the beginning. Although stretching is generally easier, it may still be more difficult for people who have no sports experience and are stiff.

Therefore, you don't need to follow others painfully to perform the same action. You just need to judge the softness of your body first, and start with the simplest action and gradually increase the difficulty.

Tip: Find the exercise intensity that suits you.

If you want to be as thin as possible, you must first understand the exercise intensity that suits you and implement it thoroughly according to this standard. Here, we will teach parents how to record the "maximum heartbeat", find out the appropriate exercise heartbeat and know the most effective way to burn fat.

1. First, understand the formula of "maximum heartbeat". The formula of the maximum heartbeat is "220- age =? 」

This is William? Dr. Heisger and cardiologist Sam. Booz was born with the joint efforts of everyone. For example, the maximum heartbeat at the age of 40 is 220–40 =180.

Then, let's test your heart rate when you are calm. Please test your pulse rate for one minute when you are calm. Generally speaking, it should be between 60 and 90.

3. Finally, substitute the formula to get the target heartbeat:

Exercise intensity x (maximum heartbeat-heartbeat at rest) = target heartbeat suitable for you. Suppose that the intensity of sprint will reach 65,438+0,000%, and the most suitable heartbeat for beginners is 40 ~ 60%. For athletes above the intermediate level, it is best to maintain 60 ~ 80% strength. For example, if a 40-year-old athlete's calm heartbeat is about 70 beats/1 min, and keeping the exercise intensity at 60% is the most suitable heartbeat ratio, then we can know by applying the formula:

0.6x( 180–70)+70 = 136

According to this formula, we can know that for this 40-year-old athlete, keeping the heart rate of 136/min is the degree to which the maximum exercise effect can be obtained.

However, it is a bit cumbersome for everyone to calculate the heartbeat according to this formula, and it is impossible to calculate the heartbeat every time in actual operation. So I would suggest that it is more practical to observe your breathing and feeling carefully during exercise than to calculate your heartbeat.

In fact, the intensity closest to the formula of maximum heart rate and most helpful for burning body fat is generally the degree of "simply talking to others while exercising" or "sweating a little on the back". Therefore, just think of the intensity suitable for exercise at home as: "Although my heart is beating fast and I can't breathe, I can still answer the phone when it rings."

In addition, experts also suggest that the intensity of exercise should not exceed 80% of the maximum heart rate, especially for patients with diseases such as hypertension. If they feel their heart rate increases during exercise, they must have a rest before continuing. When they find something wrong with their health, they should immediately stop exercising and have a rest.

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