How should middle-aged people make fitness plans for themselves? Exercise should be carried out anytime and anywhere. When you are tired in the office, when you are walking, when others are bored, when you are in the toilet. Usually, when there are a lot of time fragments, we will send the time to the mobile phone. Now, some fragments of time are still given to mobile phones, only occasionally, we have to give those fragments of time to physical exercise.
In addition, don't do too much strenuous exercise in middle age, because your body will never produce antioxidants now, so there is no way to eliminate a lot of reactive oxygen species produced by strenuous exercise, which will poison your body-try to do only aerobic exercise. Or do some stretching exercises.
Boys, running five kilometers and ten kilometers is really not suitable for you.
How to make your own fitness plan should first determine the training objectives according to your physical condition, then choose the exercise mode suitable for you according to the surrounding environment, and then make a detailed training plan after determining the exercise mode. Generally speaking, the training plan is gradual.
How to make your own fitness plan without going to the gym? Now many fitness apps on the market will evaluate your own physical data and help you make a fitness plan. It is recommended to try fitness.
Make your own fitness plan and drink plenty of water.
Experts believe that people should take a proper amount of water according to their weight. If you weigh 100 kg, you should drink at least 1 liter of water every day. In addition, drinking water should become one of the most basic daily habits. You can drink 1~2 glasses of water every meal, and take a bottle of water with you, and drink it 6~8 times a day.
Professor Kimberly Golan, a nutritionist at Atlanta North Hospital, pointed out that drinking enough water every day can prevent people from suffering from false hunger, which is a common problem among obese people.
Adhere to the principle of 30: 40: 30.
A research report from the University of Illinois shows that overweight women consume 65,438+0,700 kilocalories a day. If it contains 30% protein, 40% carbohydrate and 30% fat, they can lose 65,438+08% weight. And those women who consume the same calories every day, but the proportion of fat in calories is too high, can't achieve any slimming effect.
Eat with unusual hands.
Dr Mitchell Tranzina, a nutritionist in San Antonio, found in a study that if you are left-handed, you might as well try eating with your right hand, because this will automatically slow down the speed of eating and reduce your enjoyment of food, thus eating less.
Choose foods that are easy to satisfy your appetite.
A research report from the University of Pennsylvania shows that foods rich in water and fiber can satisfy people's appetite more quickly. For example, a plate of spinach omelet can make you eat longer, eat less and consume fewer calories than a plate of scrambled eggs.
Drink green tea
Researchers at Baylor College of Medicine in Houston pointed out that drinking green tea every day can guide the human body to regulate metabolism, thus consuming more excess calories. In addition, green tea also contains antioxidants and powerful anticancer components, which is of great benefit to health.
Restrict drinking
People who have drinking habits are usually more likely to be overweight than those who don't drink. A recent experiment shows that if researchers strictly follow the diet plan and only occasionally drink a small glass of red wine, their average weight will drop by 10 kg after one year.
Snacks also have strategies.
Preparing various snacks around you, such as figs, almonds, apples, peanut butter or herbal tea with honey, can not only help you refresh yourself and concentrate, but also prevent you from eating too much unconsciously, so that the total calories exceed the standard. In this way, Hilanda Barrett, a network and news expert at new york Sesta Institute of Technology, lost 15 Jin in one year.
Pay attention to crude fiber
Taking 30 grams of crude fiber every day can not only maintain normal gastrointestinal function, prevent constipation, but also make satiety last longer. The best way is to eat more grains rich in crude fiber and whole wheat bread for breakfast.
Eat gum after meals.
Andrea Pletz, nutrition project manager of new york Sports Club, said: "This will affect your taste buds and remind you that dinner is over." Anything with a fresh smell, such as chewing gum, toothpaste, oral cleaning spray, etc., will send a signal to your brain to remind you that dinner is over, thus inhibiting your desire to continue eating.
Supplement protein.
Protein should be consciously added to every meal or snack. For example, 70 ~100g of chicken, fish, peanut butter and low-fat cheese. Protein can slow down the digestive process and make satiety last longer, thus reducing the total calories.
Save more money and eat more.
Catherine Talmadge, manager of personal nutrition and weight loss consulting company in Washington, suggests that if we freeze the food left over from our daily life instead of insisting on eating it all, we can consume hundreds of kilocalories less.
In addition, preparing some cooked food in the refrigerator in advance can also help you not to order high-calorie food directly in the restaurant or look for high-calorie convenience food in the locker when you are hungry.
Remember the five-minute rule.
Dr. Don Jackson, a nutritionist at Northwest Fortune College in Chicago, suggested that when the meal lasts for about 5 minutes, put down the knife and fork and chopsticks first to decide whether to leave the table or continue eating. Because in most cases, you are full at this time, but your brain has not reflected the information that you are full, and you are likely to finish the food left in the bowl under the influence of "pseudo-hunger". Instead of eating the remaining few mouthfuls, it can help you reduce the calories by at least 200 kilocalories.
Add a little spicy seasoning.
Adding a little pepper to the meal can promote metabolism. In a recent study in Canada, researchers asked two groups of experimental women to eat food cooked over a large fire. Among them, a group of women who ate spicy food eventually consumed more calories than another group of women who ate mild food.
Actively control hunger
Amanda Cushman, a 45-year-old chef in Miami Beach, has lost 10 pounds in the past two months. Her experience of losing weight is: "whenever I feel hungry at night, I consciously control my hunger." Over time, I found that I was not as hungry as I thought. " The point of this method is that when you feel hungry, don't reach for food at the same time.
The staple food is cereal.
A study obtained by Berdeaux University last autumn showed that adding cereals and skim milk to three meals a day is very helpful to optimize the dietary structure. Subjects ate a grain-based diet and lost an average of 6 pounds in two weeks.
Kitchen curfew
If you have the habit of eating before going to bed, it is suggested that you post an eye-catching notice directly on the kitchen door after dinner, which can at least remind you to think twice and help you resist the idea of sneaking into the kitchen and avoid taking hundreds of kilocalories from snacks and meals added at midnight.
How to make a fitness plan that suits you? The fitness schedule emphasizes * * * and personality, comprehensively coordinates muscles of all parts, and gives priority to developing large muscle groups. According to the individual's pursuit of body shape and compensation for defects, it is personality.
The big muscle groups are legs, back and chest. According to the importance, the shoulder is also a big muscle group. According to the size, the shoulder is a small muscle group, but the deltoid muscle is very contractile, so it is still a big muscle group.
Beginners should combine large and small muscle groups in the schedule, divide the whole body muscles into different 3-4 parts and train for 3-4 days.
The routine arrangement of novices is: chest+three heads; Back+two heads; Legs+shoulders. Or chest+three heads; Back+two heads; Legs; Shoulder.
Chest, shoulders, back and other large muscle groups, each part of the muscle needs at least three movements to carry out a comprehensive * * *. Like the chest, it is divided into three parts: upper, middle and lower, which require you to use different movements to train and * * *.
3-5 groups for each movement, each group 10- 15RM, and the rest time between groups is 30-60 seconds.
Small muscle groups need at least 2 movements, 3-4 groups for each movement, and 10- 15RM for each group. The rest time is the same.
In diet, high protein is necessary, and the important time to supplement protein is within 30 minutes after training, after waking up and before going to bed. In addition, eating more vegetables can alleviate the accumulation of lactic acid, and it is necessary to supplement physical fitness with enough mineral water during training.
How to make a scientific fitness plan for yourself and a simple fitness training plan that suits you?
First of all, simplicity is the most important thing
For beginners, the science of training is simple and basic compound training, such as bench press, squat, hard pull and so on. Although these simple actions are boring, the effect is beyond doubt.
Second, the goal is clear
It's best to list your training plan in big paper and characters, and write your training objectives in the most eye-catching place with red pen. Only according to the plan and targeted training can we achieve ideal results.
Third, continuity and gradualism.
Persistence and gradual progress are two important principles in making training plans. If you don't insist on training, your muscles won't get sustained and regular * * *, leading to slow growth; If the training intensity does not increase, the muscles will adapt to the given * * * and grow slowly. An effective apple feeding? Sneak back somewhere with V? Hey? Hang up? Vぱ？ What? Is it easy to steal from friends?
Fourth, frequency.
Frequency means practicing several times a week. The setting of frequency depends on your recovery ability after training, and recovery ability depends on three factors: physical fitness, sleep and nutrition. Generally speaking, it is more appropriate for junior trainers with jobs and families to do weight exercises twice a week. For students, three times a week is ok. The specific arrangement of each cycle depends on time and physical condition. It is best to practice a cycle every two days, one day for the upper body and one day for the legs.
Verb (abbreviation for verb) quantity
The amount is the amount of training, how many groups to practice, how many times in each group, and the length of rest between groups. First of all, the number of groups is not fixed, but there must be a warm-up group for each action. The role of the warm-up group is: 1. Accelerate metabolism and enter the training state; 2. Fully move joints and ligaments to avoid injury. Secondly, 2 ~ 4 groups are suitable for the formal group, and fewer groups are helpful to improve the training efficiency. The number of times for each formal group is 6 ~ 12, and the number of times for the warm-up group is not less than 20. Finally, each training should not exceed 1 hour, because after 40 minutes of anaerobic training, some important endocrine hormones that affect training will be greatly reduced until they basically stop, leading to muscle loss.
The power of intransitive verbs
Intensity refers to the level of load you bear in training. The load level depends on three factors: weight, training interval and fatigue. For how to increase weight, it is very important to understand the concept and key points of strength. Because gaining weight will affect the number of trainings and exhaustion. Beginners should be careful not to gain weight too quickly.
Mastering the above six points can help you make a training plan that suits you, and the real test is whether the plan can be strictly implemented. Set a goal and put it into action. Don't make any excuses for your laziness. Bodybuilding is a kind of exercise to enhance physical fitness and will. Laziness is cowardice. Overcoming it will make you stronger.
How do working people make their own fitness plans? According to your physical strength and schedule, you can spend a whole period of time: for example, many people are hiking now, and go hiking in parks with fresh air on rest days; Or go to the gym to find a fitness instructor to make a fitness plan and then implement it. You can also use your spare time: for example, get up in the morning and do 20 minutes of fitness qigong, and do 20 minutes of neck, waist and leg aerobics during work. You can find teaching videos online, which is cost-effective and healthy.
How do novices make fitness plans? Hello.
Simply put, muscle training is mainly divided into the following parts: chest, back, shoulders, arms, waist and abdomen, legs, to develop in a balanced way, we can't ignore one place.
At the beginning, there is no need to train a certain part specially, all kinds of instruments are moving, and the load should not be too great, so that all muscles of the body can participate in activities and adapt to weight-bearing training. We will consider the special training in half a month.
As for the training plan, you can practice one or two parts (chest, back, shoulders, arms, waist and abdomen, legs) every day, and each part has no less than 20 groups of movements, each group is 8- 12. These 20 groups are usually three to five moves. You can see what moves are strongest for your muscles. It is difficult to list the names of sports one by one. Too many. You can ask the coach or someone around you.
Guarantee more than three times a week, three to five times. If you don't feel tired the next day under the premise of ensuring the training intensity, you can do more (generally, younger people can practice for 5 days or more and recover quickly).
Every training 1 to 1 half an hour, provided that the rest time between groups is normal (30 seconds-1 minute, about 2 minutes for changing movements). If the training stops, 1 hour is not enough.
Beginners can focus on the chest, back, shoulders and legs, and add arms and waist and abdomen after a while.
The training plan is not fixed. You can adjust at any time according to your own progress. Now that you have just left, you don't know much. If you spend more time and communicate with people around you, you will adjust your training plan according to your own situation.
Thank you.