? I was moved by the story that the author brought his family to exercise together. As an amateur fitness enthusiast, I also want to sum up my understanding of fitness, share it with my relatives and friends, and sort out my knowledge.
? There is a concept about fitness: it is important to stick to it. Ordinary movements will succeed as long as they are adhered to every day ... There is nothing wrong with the above idea, and it will be beneficial to stick to it. But if the general direction is wrong, the expected goal may not be achieved. A person who exercises muscles may lose meat if he doesn't do it right; If dieters don't do it properly, they may not gain weight, but they may have little effect, waste time and destroy their will.
? Fitness is a science, involving many professional knowledge such as sports anatomy, sports nutrition, sports physiology and so on, which requires a lot of time to learn.
? Compared with physical activity, fitness is a technical activity.
? The fitness goal of ordinary people is nothing more than losing weight or gaining muscle. How to choose fitness programs? The core idea is as follows:
? The human body will become the most adaptable form to the environment. Long-distance runners are mostly thin, and weightlifters are mostly big, because that is the state that best adapts to their training environment. Therefore, the principle of choosing training should be to judge whether your ideal body shape is the most suitable for this training. So, before doing a sport, imagine the body shape that is most suitable for this sport-Bruce Lee or Schwarzenegger? For example: self-esteem training (relative strength)-> Bruce Lee type; Lifting iron (absolute power)-> Schwarzenegger style.
? Therefore, what effects can be achieved by skipping rope, running, spinning and other sports, as well as bench press, hard pull, weight-bearing squat and other sports, can be concluded through the above imaginary experiments.
? Conclusion: Choose the second scheme. Time is precious, choose high-intensity exercise, 20 minutes is enough, and the debris time can be completed. This will be much more painful than jogging, but this kind of pain can also bring a sense of accomplishment that is worth enjoying on the way to the goal. Imagine, a comfortable jogger or a sweaty HIIT person, who is more likely to enjoy the success of losing weight?
? There are many HIIT tutorials on the Internet, and there are also such courses on the mobile app, which is convenient for daily attention; And you can practice at home without equipment.
? Theoretical reference: BBC documentary-the truth of sports
? This is my concern. I was able to keep exercising before, but the results were very little. Many thin friends around me were hesitant on the road to gaining weight, so the scientific method is very important.
? In fact, how many grams of protein should be counted every day is very troublesome and painful. The simplified strategy is to eat more high-protein foods, such as meat, eggs and milk, and then add some muscle-building powder to adjust the intake by observing your own changes. If the muscle gain is stagnant for a long time, you have to eat more. Most thin friends have average digestion and absorption ability, so it is recommended to eat less and eat more meals. In addition, please read this article recommended by Xing Zi: Alcohol will devour your muscles. After training, it is equal to practicing in vain, and you don't drink alcohol during fitness; If you drink, you can also exercise, which is better than just drinking and not exercising. At this time, simple aerobic exercise can speed up metabolism, sober up faster, and personal tests are effective.
? Weibo _ Weibo recommended a soul painter Yang, a master of UP in Weibo, who was very serious. It was first forwarded by my graduate student Melody. Not only deeply inspired, the key is that fitness knowledge has become less boring.
(P.S. It took five hours to finish writing, and the expression ability is in urgent need of exercise. ! ! )