Insanity, I came into contact with it from 2065438 to September 2004. In fact, I saw it in some articles a long time ago, but I didn't have many concepts at that time. I happened to see the comparison chart before and after others danced this exercise, and found that the effect of this exercise was good, so I joIned the ranks of "in" excitedly.

First of all, briefly introduce insanity. "Crazy" is a set of fitness and fat-reducing aerobics from America, 14 episodes. According to the course arrangement, the course is divided into two months. In the first month, I will train for about 40 minutes every day, and in the second month, I will increase my intensity and train for about 60 minutes every day.

The method used in Crazy is interval training, and the exercise intensity is gradually enhanced. It is a relatively high-intensity aerobic exercise with good fat-reducing effect, which can be practiced by both men and women without any equipment.

The fitness instructor is Shaun T. In every episode of Crazy, you will see his figure and hear his voice. He makes people feel very energetic. Of course, if you want to be as strong as him, aerobic exercise alone is not enough.

But fat loss and insanity are impeccable.

Second, Diary of Insanity.

Generally speaking, it is a painful process to be insane. Imagine how you feel after running 1000 meters. Besides, you have to keep exercising for more than 40 minutes. Of course, there is about 10 minutes of stretching before and after. Personally, I think this is more scientific and reasonable.

Before doing this exercise, you must make up your mind, think about why you want to do this exercise, and set goals for yourself, or set rewards for achieving them.

In the process of exercise, you may also want to give up, but once you think about the benefits it brings to you and solidify this feeling in your mind, you can persist and even become addicted.

When you persist in the course for two months, you will find that even if you persist in such a difficult thing, what can't you persist?

The following practical experience is taken from my practice log at that time:

After half a month, I basically applied this kind of exercise, so I didn't make any records. The change of weight fluctuated during exercise, but the final result, that is, after I practiced for two or three months, my weight was controlled at about 50kg.

My weight base is not big, so unlike some people who can lose twenty or thirty pounds, in fact, for me, the weight loss effect brought by insanity is only the second, and more importantly, I will mention it next.

Third, matters needing attention

1, mental disorder may not be suitable for everyone, especially those with a very large weight base and poor physique, but you can cultivate your physical fitness through some gentle or favorite exercises. In short, just choose the one that suits you.

2, the protection of the knee is very, very important. There are many bouncing movements in Crazy. The coaches and hosts in the video have very good physical fitness and strong knees, and they have mastered the correct skills and methods, so you can see that they are not wearing knee pads. But for ordinary people, especially those who have just come into contact with mental disorder, the best advice is to use knee pads or patellar straps to protect their knees.

In addition, in the process of exercise, the core strength is very important, which can effectively protect the knee, which is also repeatedly mentioned by the coach in the video. But many people don't know the feeling of core exertion. Imagine how you let yourself land gently when you jump up. Can you feel a slight tension in your abdomen during this process?

Remember, your strength comes from the core.

In the process of exercise, I have also encountered knee pain. I was quite worried for a while, fearing that my knee would be scrapped. Later, I bought a patellar strap, which relieved me a lot. After that, the practice is coming to an end. I haven't practiced so hard, and my knees are fine.

So, please pay attention to your body signals, but don't worry too much. Try to give your body some time, it will recover on its own, but don't treat your body too violently.

3. Re-emphasize that the core exerts slight force during exercise, but don't exert too much force, otherwise it will affect breathing. You need to find a balance in this feeling.

Yes, breathing is also important. Don't try to hold your breath. Keep breathing evenly and regularly, and you will do it more easily.

4. About diet

If you want to lose weight, of course, you must control your diet. Otherwise, dancing is so hard that it is not worthwhile to eat it back before liberation! It is not impossible to indulge once in a while, but you must not indulge every time.

Enjoying food is a kind of instant happiness, and human nature is like this. It is always difficult to get rid of the temptation of immediate interests, and insanity, as a sport, can control our minds to some extent.

I don't think the diet in practice is so strict, such as what to eat, how much to eat, counting calories and so on. , very tired. We are all ordinary people. We don't have a personal trainer, professional dietary guidance and don't have to pay any fees.

So try to listen to your body and make it comfortable to eat.

Being comfortable here doesn't mean eating twice as much. On the contrary, eating well does not mean being cold. What kind of food does your body like? Usually you need to be conscious and smart. If you don't treat it well, of course it will protest.

Therefore, many specific suggestions on healthy eating are believed to be familiar to everyone, so I won't repeat them here. I will simplify them into two principles:

First, don't eat anything.

Do not eat or eat less food that makes you feel uncomfortable. For example, things that are too sweet, too salty, too heavy in taste and too high in calories. After you eat these things, you'd better remember the discomfort they bring you. They can make you feel heavy, thirsty, upset stomach and even sleepy. ...

Next time you see them, wake up your body to feel them, and then you won't like them. ...

What if you really want to eat? Yes, but you can only eat a little.

Second, how much to eat?

No matter how healthy and good things are, eating too much is just as uncomfortable. This is a fact.

Every time you eat, you eat slowly, only seven or eight points full, so don't worry too much about what to eat.

If you are hungry between meals, you can add some fruits, yogurt, nuts and so on.

In a word, this is a dietary principle that I think is easy to master. If the requirements are very high, you can refer to professional dietary advice, specifically what to eat and how much to eat. I have also read many books on this subject, but I think it is very difficult and unrealistic to implement it unless you have enough time and energy.

5. How to stick to it?

In the process of crazy dancing, I wanted to give up many times. "Stop jumping and go to sleep. Why bother yourself?" This voice keeps popping up and bothering me.

But whenever such an idea appears, I immediately shout out from my mind a beautiful woman with twice the figure and particularly beautiful muscle lines, and then ask myself, do you want to be that kind of person?

Keep dancing!

If it still doesn't work, continue to brainwash yourself: think about my physical condition, think about my progress, and think that I want to finish it from beginning to end. ...

Anyway, all I think about is the benefits of insanity, and the intensity of the benefits will offset my little pain now.

Fourth, not only to lose weight.

Why is insanity not just about losing weight? In fact, I think any kind of exercise is not only to lose weight, because everyone who plays this sport will have more experiences or have more fun in it.

Of course, everyone's feelings will be different, so different people like different sports, but one thing is basically the same, that is, the sense of vitality brought by sports.

No matter whether you are thin or not, you will find that your body is developing in a better direction.

About nine years ago, the blood circulation in my legs was not very good. At that time, I sat for a long time and hardly did any exercise. I often suffer from pain from my right hip to my right foot.

I don't know what caused it. Good or bad. It's not so unbearable, but I always feel uncomfortable. I can't sit or walk for long.

A year ago, I finally went to the hospital to see a doctor, who diagnosed piriformis syndrome. Piriform muscle is a muscle deep in the hip, which causes pain due to injury, compresses sciatic nerve, and causes pain in the whole leg.

I would also like to add here that when we have any physical discomfort, we should try our best to understand the signals sent by our bodies, which are telling you that there is something wrong with your lifestyle. Especially for some chronic diseases, it will be better to go to the hospital for diagnosis as soon as possible.

The treatment plan given by the doctor is acupuncture and cupping, but I will continue treatment for half a month. I can't spare this time, I can only express my sadness.

But I pay more attention to piriformis than before. I also found some relevant information and did some treatments myself (such as massage), but the effect was not significant.

In the first half of my insanity, I felt that my piriformis was more painful because of fatigue, but strangely, after half a month, I felt that my hip was no longer so painful, and suddenly I felt that this part was gradually relieved from a weak state.

At that time, I thought, I must stick to this sport. I have strong confidence that my piriformis syndrome will be cured.

Sure enough, after 20 days, my piriformis basically didn't hurt, although my hips and legs had almost disappeared because of sedentary work.

I have been practicing Crazy for half a year. Except for the first round, I followed the schedule completely, and then I only kept some exercises sporadically, but the piriformis still didn't hurt as much as it did at first.

If you don't exercise for a long time, the pain will come occasionally, but it is not so obvious. I think at this time, the body is telling you that it's time to move.

I remember asking the doctor what to pay attention to in piriformis syndrome.

The doctor answered me, don't walk too much and don't be too tired.

Maybe the doctor is right, but staying still is definitely not a good treatment.

Verb (abbreviation of verb) mental change

I heard a story from my family the other day. A middle school student who used to weigh more than 300 kilograms lost weight to 200 kilograms by running, and then his academic performance suddenly improved.

Why? A person has lost weight, is it better to study?

Because exercise has exercised his mind, honed his will and kept his body and mind in good condition, learning is natural.

It's a pity that we didn't understand this truth when we were studying. If you are not healthy, how can you use your mind freely?

In the process of dancing "Crazy", I found that my thinking became clearer and more efficient, and I could do better in self-management and control.

As long as many people do regular exercise, it is easy to find the benefits and even change a person's whole lifestyle to a great extent. For example, refuse junk food (the body will naturally reject it), quit smoking and drinking, improve the overall physical fitness, strengthen self-control, and so on. ...

So, no matter what sports you like or dislike, for the balance and vitality of your whole life and for basic happiness, choose a sport and take action!

The doctor's advice may be helpful to your illness, but your health will ultimately depend on your own care.