For the sake of health, every time we sweat profusely in gyms and sports fields, and every time we struggle in the face of the temptation of delicious food, how effective is what we do and how to manage our health is the most effective? Teacher Zhang Zhanhui will explain it to us.
The primary purpose of exercise and fitness is to get a better mental state and a healthier body, not a thinner body and more muscles. It is not recommended that ordinary people do high-intensity training or running as soon as they get up.
Cardiopulmonary function is the foundation of everything. Everyone's cardiopulmonary function varies greatly from birth, but it can be improved through acquired training. Maximum oxygen uptake is an important index to measure cardiopulmonary function, which should reach 40 for men and 36 for women. The cardiovascular system can be improved through reasonable intensity of cardiopulmonary function training.
1, first know your cardiopulmonary function, and measure your maximal oxygen uptake or static heartbeat.
2. Use Cartesian formula to find your own functional training interval.
Cartesian formula suitable for cardiopulmonary function training;
Cardiopulmonary training heart rate =(220- age-static heart rate) *(55%~65%)+ static heart rate.
3. Keep it within the heart rate range suitable for cardiopulmonary training. Walking is the best cardio-pulmonary training method. It is especially recommended to walk uphill on the treadmill.
4, cardiopulmonary function training does not need to be done continuously for a long time, and it is better to take a day off.
Training also has a lot to do with sleep. Cardiopulmonary function training can improve sleep quality. Poor sleep quality. Don't do high-intensity training. Walking and yoga are more suitable.
Losing weight seems to be an eternal topic for most people. Many people are getting fatter and fatter, and they are struggling to lose weight because they can't control their mouths and legs. Therefore, losing weight is not a simple matter. We need to study it carefully and lose weight in a scientific way. Otherwise, instead of losing weight, our bodies will be devastated, which is too uneconomical.
Myth 1: gain muscle and lose weight. Muscle gain can not significantly improve basal metabolism, and the weight loss efficiency is very low.
Myth 2: High-intensity exercise to lose weight. High-intensity exercise consumes more sugar and water than fat, which is easy to cause brain dysfunction.
Myth 3: Diet to lose weight. Dieting will cause insufficient nutrition supply. The decline of immunity is extremely harmful to health.
1, know your body fat rate first. Body fat rate can better reflect your obesity than your weight.
2. Eat scientifically.
It is invalid to calculate the heat alone, and the absorption conversion rate should also be taken into account. Only by increasing the intake of protein, ensuring the basic supply of sugar and reducing the intake of fat can we lose weight healthily.
Here is the formula that will make you thinner (daily energy intake formula for fat-reducing people):
Men over the age of 25:
Sugar (g)= body weight (kg) * 2.0g/kg;
Fat (g)= body weight (kg) *1g/kg;
Protein (g)= weight (kg) *1.4g/kg;
Women over the age of 25:
Sugar (g)= body weight (kg) *1.8g/kg;
Fat (g)= body weight (kg) *1g/kg;
Protein (g)= weight (kg) *1.4g/kg;
3. Cooperate with low-intensity exercise.
Low-intensity exercise is more effective in reducing weight: walking on the slope within the range of fat-reducing heart rate is helpful to reduce fat.
The flexibility of the body is often overlooked, but for the human body, it is more important than muscle. Improving flexibility can not only improve the quality of life of the elderly, but also reduce sports injuries.
Simple body bending can test your flexibility. Practicing flexibility is not only to pull ligaments, but also to practice the flexibility of joints, muscles and tendons.
Flexibility exercises include static stretching and dynamic stretching.
Static stretching: it is safe and effective to keep a stretching action for a period of time, but it is not suitable for doing it before exercise, which will reduce muscle strength and reaction ability.
Dynamic stretching: Continuous stretching before exercise can effectively prevent sports injuries.
Step 1: Relax all over.
Step 2: Do dynamic stretching before exercise to prevent sports injury.
Step 3: Special sports training.
Step 4: Static stretching and quick recovery after exercise.
Although muscles have little effect on our quality of life, people usually think that muscle training is for looking good, but in daily life and sports, the role of muscles can not be ignored. Muscle endurance can not only keep us in good working condition for a long time, but also allow us to enjoy sports and avoid some extra injuries. No-load squat can test our muscle endurance.
You can walk on the slope. Walking is an efficient and valuable exercise, which can not only improve heart and lung function, but also help to lose weight and improve muscle endurance. But we must pay attention to the walking posture and heart rate, and it is best to ask a professional coach or a friend who knows fitness to guide us.
1, the speed is generally maintained at 4~6km/h, and the speed and slope can be set according to your heart rate.
2. Keep your body in the middle of the treadmill.
3. Keep the hip joint stable and reduce shaking. The trick is that the navel always points forward.
4. Increase the walking range and let more body muscles participate.
5. Toes must point forward.
In order to gain muscle, each group should be exhausted and fully mobilize all muscle fibers.
Several key parts that make you more stylish after practice:
1, mermaid line, vest line: provided that your body fat rate is low enough.
2, hips: you can walk on the slope and swing the kettle bell to practice. For kettlebells, women generally choose 12kg, and men generally choose 20kg.
3, back and leg muscles: can bring you thousands of years of high-quality life.
After decomposition and refinement, I feel that it is not so difficult to manage our health effectively. The key is to take action. Move, move in the right way, and constantly improve in practice.
May everyone have the health they want.
Excerpted from Zhang Zhanhui's excellent course "Managing Your Health Effectively".