In winter, because of the cold climate, continuous cold air enters the human body, which stimulates the throat and causes upper respiratory tract infection, which is easy to make people catch a cold and have a high fever. If you do some aerobic exercise at this time, you can effectively resist many symptoms caused by cold air and keep in good shape on the basis of improving immunity. However, winter fitness can not be achieved overnight, and it is necessary to exercise moderately according to everyone's physical condition in order to achieve the purpose of strengthening the body.
In order to let readers have a basic understanding of winter fitness, with the help of fitness coaches, the reporter specially formulated three sets of aerobic fitness programs for different groups of people for reference.
Experts say
Indoor exercise is better than outdoor exercise in winter.
According to Gao Yan, director of the outpatient department of the First Hospital, the best time for people to exercise should be in the afternoon and indoors in winter. Because in the afternoon, the functions of all aspects of the human body are at a high level, it is more suitable for doing sports with a little more exercise, and doing sports indoors avoids direct contact with cold air, and the effect after fitness will be better.
Winter can enhance human metabolism, improve human immunity and prevent colds. However, when choosing the sports to be carried out, we should take our physical fitness as the basis. For example, in terms of time control and amount of exercise, not all sports should focus on playing ball or running. If people who are usually too busy choose to climb mountains or take a leisurely walk on weekends, they can also achieve the purpose of exercise, as long as they can do aerobic exercise. You don't have to measure your heart rate after exercise to reach many standards, as long as you can feel your body sweating and your pores are sparse after exercise.
Of course, after winter exercise, we should also pay attention to preventing colds. Don't try to cool off for a while without clothes, which will make the body that has just released heat energy encounter strong cold air in winter and cause a cold. When you are sweating all over after exercise, you'd better take a hot bath, put on a clean suit and keep warm. When there is no bathing condition, it is also possible to use a dry towel to isolate sweat.
Plan a
You have to breathe when you go upstairs (a person with poor health)
People with poor health here refer to people with higher blood pressure and heart rate, and their body fat is also higher than that of ordinary people 18% (male) and 25% (female). In daily life, when they go upstairs or trot, they will blush and their hearts will beat, and they will easily feel tired at work, and their mood will be extremely agitated or depressed.
Coach's suggestion: after arriving at the fitness center, arrange aerobic exercise first, which can reduce heart rate and blood lipid, improve vascular function, and enhance immunity and disease resistance. It is recommended to exercise three times a week, each time 1 hour. If it is the first exercise, you can do it for half an hour. When the fitness lasts for two months, the time can be extended to 60-90 minutes.
Project recommendation 1: Fixed bicycle
Highlight: This computer-controlled stationary bicycle can do targeted exercise on all parts of the body. During the exercise, the inclination of the bicycle can be adjusted at will, which will not impact the joints, and the heart rate and calories consumed can be monitored all the time. It is a kind of aerobic exercise with low intensity but excellent effect.
Project Proposal 2: Yoga Elementary
Highlight: This sport is more suitable for female bodybuilders with weak physique. Because yoga is very soothing and its movements are light and slow, it can help female bodybuilders reduce the pressure in their work and life and promote blood circulation while regulating endocrine.
Project Recommendation 3: Treadmill
Highlight: Relatively speaking, treadmill is stronger than stationary bicycle, but it has better exercise effect on detailed parts. People with poor physical fitness can do it under the guidance of a fitness coach.
Plan b
Dizziness during a lot of activities (a person of average physique)
People with average physical fitness here refer to people who weigh less than 150 kg, have good physical strength, but have poor endurance, and have no ability to continue exercising. When the amount of exercise and activity is slightly larger, symptoms such as dizziness, abdominal pain and nausea will appear. After working for a long time, they just want to lie down and not move.
Coach's suggestion: After you arrive at the fitness center, you should still focus on aerobic exercise, and it is best to choose items that are effective for whole-body exercise, such as Latin dance and kick boxing. However, if you have never exercised before, it is best not to exercise for a long time, but to exercise in a planned way under the guidance of a coach. After three months of exercise, all kinds of physical conditions will change.
Project suggestion 1: Latin practice
Highlight: Latin calisthenics is very suitable for women with average physical fitness, and its aerobic exercise effect and fat reduction effect are very good. When training Latin aerobics, you can actively mobilize the whole body's motor cells, so that bodybuilders can easily enter the fitness state.
Project recommendation 2: Treadmill
Highlight: Treadmill is a familiar and common aerobic exercise, which can effectively improve the cardiopulmonary function and physical fitness of human body. The fat-reducing effect on the waist and arms is obvious for both men and women, and the operation is very simple.
Project recommendation 3: Wind resistance rowing machine
Highlight: Wind resistance rowing machine is a new aerobic exercise. Compared with the treadmill, it not only improves the cardiopulmonary function and physical fitness of human body, but also is more suitable for the upper limbs and back exercises of bodybuilders. These two parts also have a good fat-reducing effect.
c plan
There is always endless energy (people with good physical fitness)
Here, people with good physical fitness refer to people who are more energetic, physically energetic and have healthy and normal test indicators. In work and life, it is not easy to feel tired, but always feel inexhaustible.
Coach's suggestion: Although you are in good health, you should be careful not to exercise too fast or too much in order to avoid pulling your muscles. Especially for people who are new to the fitness center, it is feasible to exercise for about 40 minutes. It can be extended to 60 minutes for 3-6 months, and to 1 20 minutes for1year. It's best to practice for a day and have a rest.
Project recommendation 1: spinning bike
Highlight: Spinning bike has high intensity, consumes the most calories, and is entertaining and participatory. It can not only increase the fun of exercise, but also improve the cardiovascular function, and it is also very good for the morphological changes of abdomen, legs and other parts.
Project suggestion 2: Step by step practice
Highlight: Step aerobics is more suitable for women with good physical fitness. In the first 1-3 episode of step aerobics, the gymnasts do rhythmic up-and-down movements on the pedals, and the effect of reducing fat and shaping is obvious.
Project suggestion 3: Stepping device
Highlight: For beginners, stair is the strangest and most difficult item in aerobic training, but its aerobic exercise effect is also the best.
Diet: If you do a lot of exercise, you should add more nutrition:
Protein should not only eat food containing animal protein, but also eat bean products rich in plant protein. Soybean sprouts are rich in aspartic acid, which is beneficial to the metabolism of lactic acid in muscles and delays the appearance of fatigue. It is a cheap and suitable food for fitness exercisers. Generally speaking, within 90 minutes after training, the demand in protein reaches its peak, and it is best to supplement protein at this time. Protein-rich foods mainly include lean meat, eggs, fish, milk and beans.
Vitamins Fresh vegetables and fruits contain many vitamins. As long as you eat different kinds of vegetables and fruits regularly, you can get a variety of vitamins that the human body needs.
Carbohydrate: Generally, adequate carbohydrate should be supplemented before physical exercise to ensure the storage of liver glycogen, provide energy for training and prepare for maintaining blood sugar level. After exercise, carbohydrates should be supplemented in time to promote the recovery of muscle glycogen and liver glycogen. Foods rich in carbohydrates mainly include rice, cereals, potatoes, vegetables and fruits.
The basic nutrition in energy proportion fitness exercise is energy. There are different opinions about the proportion of carbohydrate, fat and protein in diet. Generally, 20% protein, 60% carbohydrate and 20% fat are more suitable. Protein is mainly used to repair muscle fibers damaged in intensive training. Some bodybuilders don't know when to take protein, and often drink milk and yogurt while training, which not only causes waste, but also harms their health.
Salt in summer balances human metabolism. Sweating can expel toxins from the human body and release heat, which is beneficial to human health. Passive sweating (such as hot weather and irritability) leads to sweating. ) It's bad for the human body. If you are in poor health, this kind of sweating will do some harm to the human body. Active sweating is the sweat produced by human body's active exercise, which flows to keep the body temperature and emit heat, which is beneficial to physical and mental health.
Be sure to replenish water and inorganic salts in time after sweating. The correct way to replenish water depends on different fitness intensity, but we must pay attention to slow drinking, the water temperature should not be too low, light salt boiled water or sports drinks containing various minerals and vitamins necessary for the human body, but don't take drugs containing certain minerals and vitamins privately to avoid side effects. This is to keep the balance of the internal and external environment as much as possible, so that the fat burning effect brought by exercise can be fully exerted.
Getting rich nutrition from various diets is the best solution. In addition to scientific training, we should follow scientific diet methods and complement each other, so as to highlight the fitness effect.