In fact, the most essential meaning of the word slimming, which modern people are generally keen on because of overwork and obesity, is neither beauty nor thinness.
But:
Realize the overall control of life-become an energetic person and get rid of the sense of being out of control.
The American Sports Medicine Association once gave such a concept of healthy physique: you can have enough energy to work and study every day, enjoy leisure activities with your spare energy, and actively respond to unexpected physical conditions.
For many people, this is their dream physical state, and the core word mentioned above is energy.
In order to help people achieve better energy management, Zhang Zhanhui, a personal fitness trainer of many well-known domestic knowledge giants such as Fan Deng, Xu Xiaoping, Tuobuhua and Luo Pang, has been deeply involved in the fitness field for many years, constantly exploring how to build a management system, comprehensively improving the sense of control over life and helping people start a life without fatigue and anxiety.
The book "Control" is the intellectual achievement of teacher Zhang Zhanhui's years of exploration. This paper systematically discusses the essence of energy management from the aspects of exercise, diet, rest and mentality.
Teacher Zhan Hui concluded in the book:
Exercise empowers energy, which can improve the efficiency of energy system and make energy run smoothly and flexibly;
Diet is the biochemical entrance of energy raw materials;
Recovery activities can repair the energy loss of the system and keep the system stable;
Mentality and cognition are managers of energy boundary delineation, and are the core strength and starting point of energy management.
Then we will take a concrete look at how to effectively build an energy management system from these four aspects.
When we continue to exercise regularly, if we don't have enough recovery time, our physical function will not be gradually enhanced, but may gradually decline, which is manifested as loss of appetite, inattention, fatigue, lack of excitement during training, decreased sports performance, decreased sexual desire and poor sleep quality.
Moreover, uninterrupted high-intensity exercise will also reduce immunity, and it is easy to get injured or even die suddenly.
The most expensive rehabilitation in the United States is cardiovascular system rehabilitation, because cardiovascular disease ranks first among all fatal diseases and is the door to life and death. It is naturally the most important to master the system of life and death.
In fact, the order of importance of body elements should be: cardiopulmonary function > flexibility > maximal oxygen uptake > muscle strength.
Pay special attention to the maximum oxygen uptake here to define your sports safety zone.
The maximum oxygen uptake is defined as:
People need oxygen to participate in energy metabolism after entering the blood through the lungs during exercise. The more you exercise, the more oxygen you need. But at a certain moment, no matter how big your mouth is, you can't get more oxygen by speeding up the pace of exercise or increasing the intensity of exercise. At this time, the blood oxygen consumption is the maximum oxygen uptake of the human body.
The higher the value, the healthier the heart and the higher the efficiency. Therefore, increasing the maximum oxygen uptake can not only control blood pressure and reduce the risk of cardiovascular disease and stroke, but also make your mind clearer and more energetic.
The maximum oxygen uptake represents the limit of aerobic exercise for a person.
Generally speaking, the maximum oxygen intake of men is 40 and that of women is 36, so that they can pass the customs. There are different degrees of risks below the passing line, and there is even a risk of sudden death of about 30.
If it is lower than this passing value, it means that you lack a good "engine", which is actually a very big health hazard.
Many IT personnel who work overtime and stay up late for a long time, the maximum oxygen uptake test result is 29-30, which is very dangerous.
If you are under long-term stress and lack of sleep, and the maximum oxygen uptake is below the passing line, you may devote the last second of your life to your work.
So how to measure the maximum oxygen uptake of human body?
Teacher Zhang Zhanhui recommended buying a professional sports watch. This kind of sports watch can not only monitor the maximum oxygen uptake data, but also monitor other indicators such as heart rate, which can reflect the overall state of cardiopulmonary function.
Mainstream brands can be measured, and the standard mainly depends on the improved data release of FirstBeat. The data provided by this company includes different gender, age and sports status, and the accuracy is much higher than other companies.
Everyone's cardiovascular system has different innate basis. Only by knowing your real-time heart rate can you reasonably evaluate your exercise intensity, otherwise the more you exercise, the worse your physical condition will be.
To accurately measure the heart rate, you can choose to wear a heart rate watch or bracelet.
With the equipment, we need to know two values to prepare for the later calculation interval.
One is the maximum heart rate, and the common online calculation formula is (220- age) beats/minute. This method calculates the average value, but ignores the differences between individuals.
We can also test ourselves with a heart rate watch.
For example, run your maximum heart rate on the playground or on the treadmill-after warming up, run 800 meters for 3 minutes at a time, and then check the maximum heart rate recorded by your watch.
There is also a treadmill test method-after warming up, run at your usual running speed, increase the slope of 1% every two minutes, and repeat this process. Until you can't continue, keep running for the last 30 seconds. After that, the highest heart rate recorded by the watch is your own highest heart rate.
The second value is the static heart rate, which is also a key indicator. Choose a morning with enough sleep and stand for one minute after getting up. This minute's heartbeat is the static heart rate when you run.
The reason for choosing the station is to choose the same posture as usual for the test. Different postures have different static heart rates.
Through the heart rate value, we can not only make a reasonable exercise intensity, but also understand the fatigue index of the body.
People are sometimes divorced from body and mind, and it is difficult to objectively evaluate their actual state. The same is true when people are tired, and sometimes it is difficult for them to know the degree of fatigue.
At this time, some instrument parameters are needed for reference.
A simple way is to check your heart rate when you get up every morning after you know your static heart rate. If it is 5- 10 times higher than the normal value, it means that you exercised too much the day before, your physical strength has not fully recovered, or you didn't sleep well last night and your body didn't get enough rest. At this time, it is necessary to adjust the amount of exercise locally or increase the rest time.
After receiving reasonable intensity aerobic training, the static heart rate will be lower and lower, because the muscles of the heart are stronger and stronger, the power of single ejection of blood increases, the space inside the heart becomes larger and the blood flow becomes more. Therefore, after aerobic training, the total heart rate will be much higher than before, and the resting heart rate will also decrease.
According to the survey, the average heart rate of ordinary people in China is 78, while that of marathon runners is about 42, with an average difference of more than 30 times per minute. Through calculation, it is found that even if the extra heart rate during daily exercise is subtracted, marathon runners are still more than 6000 times less than normal people, which means that they can live 2 10 days more every10 year on average.
We ordinary people may also reduce our heart rate to about 50 beats per minute through exercise, so that we can save our heartbeat.
If a person's weight base is too large and his muscles are insufficient, it is difficult for his legs to support such a large weight, not to mention the fact that his legs alternate constantly during running and the gravity he bears is very low.
Therefore, it is not recommended for people with a large weight base to take running as the preferred exercise mode.
Treadmill uphill or walking is the safest and most effective way. This way can increase fat consumption, and at the same time improve the body's cardiopulmonary function step by step to prepare for running in the future. When the body fat rate of boys is lower than 26% and that of girls is lower than 32%, that is, when the body fat scale shows that the body fat rate is no longer obese, jogging can be considered, otherwise it is equivalent to running with a barbell on your back, and the joints of your legs and feet will be easily injured because the attached middle school is too large.
What exercise intensity is appropriate? I just feel a little short of breath when I exercise. Here you can refer to your heart rate level to control your exercise intensity. The formula for calculating the exercise heart rate interval is (220- age-morning pulse) *(35%-55%)+ morning pulse.
It can be seen from this formula that exercise heart rate is mainly related to age/heart rate when waking up in the morning.
People with weak cardiopulmonary function can find a heart rate interval suitable for their own exercise and start training from walking.
Teacher Zhan Hui recommended walking on a treadmill with a slope, because the speed of the treadmill is fixed and it is easy to control the heart rate interval. When walking, my legs stopped flying, and the pressure on my knees was reduced a lot. If the weight base is relatively large, the slope exercise method is more suitable.
Pay attention to the following points when walking:
A when walking, we should increase the swing arm range, so that the muscles on the front and back sides of the arm can be exercised, so that more muscle groups of the body can participate in the walking action and increase the overall consumption of the body;
B keeping the navel straight forward when walking helps to stabilize the muscles around the hip joint, that is, the pelvis;
C the abdomen is always tight, which helps to ensure the stability of the body and also strengthens the exercise effect of the abdomen;
Always keep your toes forward. If you have a problem with the direction of your toes, such as a serious external or internal picture, it will also cause knee and ankle injuries;
F stride, the range must be large, this walking posture helps to beautify the lines of the abdomen and buttocks. Especially when walking uphill, the stress on the buttocks is obvious, which will make the buttocks more and more tight. When walking in small steps, the calf participates a lot. The more steps, the less the burden on the thigh. In order to make the calf thicker and thicker, a big step must be taken.
G keep enough water intake during walking, and it is best to replenish water every 10 minute.
Walking training does not need to be done every day. Cardiopulmonary training is best to recover from daily exercise, such as training on the first day and walking or resting the next day. This exercise plan is reasonable and can keep the body in good circulation.
In the past, my running plan was 5 kilometers, and I finished the task after running. Of course, the sooner you finish it, the better. You should feel relaxed after running. I didn't have a clue before. I just followed my subjective consciousness.
The scientific and effective operation scheme is as follows:
Body fat rate (the initial index of running training)
The simpl way to measure body fat percentage is a body fat scale.
Body fat scale relies on micro-current to pass through the whole body, uses the principle that water conducts electricity and fat does not conduct electricity, and follows the final current to distinguish fat and muscle content at a speed, and obtains the maximum body fat rate according to the formula. But this method is greatly influenced by the water content of the body. For example, after drinking a large glass of water, measured with a permanent body fat scale, the body fat rate will decrease. So it's best to choose the same time, such as getting up every morning.
The body fat rate of boys should be lower than 26% and that of girls should be lower than 32%.
Maximum oxygen uptake (an index that determines the running comfort zone)
We change our running goal and increase the maximum oxygen intake in order to improve our health and energy. Start training with low-intensity exercise.
C heart rate (set running intensity index)
D fatigue index (index for adjusting running intensity)
Exceeding authority?
The landing position should be under the hips, not in front of the knees. When crossing, the injury position is generally in the knee, because the knee is the joint of the thigh and calf. Excessive crossing will form shear stress, which will lead to knee injury over time.
What is shear stress?
For example, if we hit a nail with a hammer, if the nail is always vertical, there will be no shear stress. If it is inclined, usually the nail will bend as soon as the hammer falls. When running, the foot falls below the hip, just like the case of vertical nailing, and there will be no shear stress. Footsteps fall in front of hips and even knees, and bent legs are like oblique nails, which leads to shear stress. The farther forward, the greater the shear stress. Shear stress will cause improper knee sliding, which may cause knee pain for a long time and eventually lead to knee injury.
Your knees are straight when you run.
Knees need to keep a certain degree of curvature, so that muscles can be used to alleviate the impact when the feet land. If the knees are straight, the impact of landing falls on the bones and joints.
The speed of step c frequency is too low.
Step frequency is the speed at which two feet land alternately. The longer the foot leaves the ground, the greater the impact when landing, so the faster the step frequency, the smaller the impact when landing.
What is the correct pace for running? About 180 times/minute. This can be achieved by wearing a heart rate meter while running, and the mobile phone can automatically display the pace.
If you want to see a person's long-distance running performance, just look at his calf muscle shape. A marathon runner with good grades has slender legs and tight muscles.
The calf muscles are thick, which may be caused by excessive use of calf strength during running, especially when used in places such as hind feet.
In fact, the back pedal is a braking action, and increasing friction will slow down the speed, so try not to pedal the ground with your heel when running.
D didn't use gravity effectively to run.
How can you run forward without kicking your heels? Gravity is the strength of our running. Scientific experiments show that the limit of human body's forward leaning angle is 22.5 degrees, and the Olympic 100-meter champion Bolt is 2 1.4 degrees.
Move your center of gravity forward, lean forward and you can run.
I also want to remind you that the better you are at running, the softer your body will be. Strength training in running requires bouncing training, and it is also important to keep your body from shaking from side to side during running. Usually, core training is needed, including abdominal training and hip training, to increase physical stability.
Many people run 5000 meters every day, why can't they get rid of the swimming ring in the end?
Because exercise is an effective way to keep weight, but you can't lose weight. To reduce 1 kg fat, you need to burn 8000 calories, which is equivalent to the energy consumed by running 130 km. This is obviously not something that ordinary people can do.
It can be seen that exercise is not the most effective way to control weight, but controlling diet is the most important.
If we compare ourselves to a Porsche sports car, what kind of gasoline will we choose to fill the tank? Never choose inferior gasoline, otherwise there must be something wrong with the car.
The same is true of choosing food. If you have enough energy, you must choose high-quality fuel. Before choosing high-quality fuel, we must first understand what kind of food is inferior fuel with impurities.
Let's think about it. After eating a lot of junk food with high sugar, high oil and high calorie, such as French fries, fried chicken and margarine cake, will you feel slower and more sleepy?
This is because a large number of inferior fuels are very difficult to digest after entering the body. In order to digest these foods, a lot of blood is concentrated in the stomach, and the brain will lack oxygen. This time is not to increase energy, but not to move, and will soon fall asleep.
So these foods are harmful. Instead of replenishing energy, it consumes more time; And after falling asleep, the digestive system is still working, and the body has not been fully rested; It is also a burden to store excess energy beyond basic needs in the body because of excessive intake.
Snacks with high sugar and oil and various additives are mostly inferior fuels, which will be metabolized in the body to produce residues. Excessive intake will lead to higher weight and worse energy. It's like a car broke down in the same place.
The human body is different from a car. The car has only one fuel tank, and it can work when it is filled with gasoline.
But the human body is a mixture with three fuel tanks, namely carbohydrate, protein and fat. That is, the three macro nutrients in the theory of nutritional benefit. In addition, there are essential micronutrients such as vitamins and minerals. These micronutrients can be considered as lubricating oil and engine oil needed by automobiles.
In this complex system of human body, the three fuel tanks are interrelated, and any long-term deficiency will affect the normal operation of the body system.
Carbohydrate helps us to supplement the energy we need every day in three meals a day, but if the intake of carbohydrate exceeds the body's needs, it will be converted into fat and stored in the body. Too many carbohydrates can also cause fat accumulation.
You need to supplement carbohydrates after half an hour of exercise, so that you won't eat more food because of hunger.
Fruit also contains carbohydrates, and if it is excessive, it will also get fat.
Because a bowl of rice is generally 200 grams, that is, 4 Liang, and 6 oranges are equivalent to two and a half bowls of rice. 100g apple is about 50g rice, and a medium apple is about100g rice. 100 g banana is approximately equal to 100 g rice.
Some people say that I might as well drink juice, but the problem with juice is more obvious: if you chew an apple for a few minutes, you will feel full after eating it. However, if you squeeze the juice, the juice squeezed out by three apples can be drunk in a few mouthfuls, and there is no obvious satiety, which is a trap of soaring weight.
Northerners are used to eating pasta and often eat noodles quickly. It takes 10- 15 minutes to finish a bowl of noodles, so they may not be sure whether they are full or not. It takes time for our satiety to spread from the stomach to the brain. It is very likely that the noodles will be finished before you feel full.
Europeans and Americans are healthy because they eat more protein, so they are prone to muscle loss.
The diet in our country seems to be full of fish and meat, and there are many in protein. However, a large amount of fat, such as braise in soy sauce, sweet and sour, is added in the process of food cooking, which leads to a serious excess of fat. Most people obviously lack meat, eggs and milk, and belong to the type of excess fat.
Many girls who work in offices look thin, but their arms and abdomen are soft. At the same time, they have other characteristics, such as poor blood circulation, cold hands and feet and poor energy. When they encounter the flu outbreak, they are always the first to be infected. I began to gasp before going up the stairs to the second floor, and my cardiopulmonary function was very weak.
To get rid of this situation, we need high-quality protein fuel. But it is unwise for many girls to refuse protein food for fear of gaining weight.
Even a head of hair is inseparable from protein. If a lot of fine hair falls off in the shower, it is useless to change a variety of shampoos.
Because about 80% of the ingredients in hair are protein called keratin, the raw materials come from protein we eat and protein containing essential amino acids, such as meat and beans.
When the intake of high-quality protein is insufficient, the thickness, quantity and luster of hair will be affected.
In addition to high-quality protein, zinc, which can promote the secretion of growth hormone, is an indispensable substance for protein in adult hair. Zinc is mostly found in animal liver, seafood, eggs and milk.
Therefore, when you find that the bathroom drain is often blocked by hair loss, and your hair lacks luster and elasticity, the first consideration is to adjust the diet structure, and then replace shampoo and hair care products. Diet and stress affect 80% of hair quality, and the other 20% is due to external products.
Red dates and brown sugar are not blood tonic, but sugar!
Collagen can be made by people themselves, and there is no need to choose other ways to supplement it. Many people think it is wrong to drink pig's trotters soup, eat pig's trotters and buy collagen supplements.
If you want to replenish blood, you should first choose red meat with high protein content, especially red lean meat, which is the best choice.
When physical activity is low, it is recommended that your protein intake be 0.8-1.2g per kg of body weight;
Sports people, manual workers, 1.2- 1.8g/kg.
In order to reduce their diet, many people use meal replacement powder and fat-reducing biscuits instead of dinner, which is actually the same as dieting. Meal replacement powder's protein content in fat-reducing biscuits is very low. He only eats a small amount of food such as a packet of meal replacement powder or a biscuit every meal, and he can only be hungry enough to start eating his own muscles.
You don't have to wait for your stomach to growl before eating. At that time, the human body may have been decomposing protein in muscles.
So how much fat is reasonable to eat every day?
The daily intake of oil should be kept within 65438 0 grams per kilogram of body weight. If you want to reduce body fat, it is recommended that the daily intake be 0.8 grams per kilogram of body weight. Too much is too much, and too little intake will cause problems. For example, if women consume less than 0.6 grams of fat per kilogram of body weight every day, it may cause physiological cycle disorder. Therefore, 0.6 grams per kilogram of body weight is the lower limit of daily fat intake.
Fried dough sticks are China's version of French fries, which is unhealthy. In addition, overnight meals in convenience stores are very fragrant. Why? Because the principle is to add lard according to the advantages and disadvantages when making, so that you can still maintain a wonderful taste and full shape the next day, and the color and fragrance are still the same.
When eating take-away food or convenience store food, we take in more lard or other fats invisibly, and these invisible fats quietly enter our bodies.
It is very important to have 100-200 grams of green leafy vegetables per meal in our daily diet. It is a high-quality fuel for our energetic diet. It is strongly recommended that every meal in the daily diet be accompanied by a plate of green leafy vegetables.
If you can't get enough green leafy vegetables after going out for a long time, you can also choose vitamin tablets as a supplement. It should be noted that the effective components of vitamin drugs and health care products sold in the market are the same as those of vitamin tablets with several yuan each, except that the taste is different due to the addition of essence, pigment and sweetener. So choose ordinary vitamin tablets.
The daily water consumption is 30 ml per kilogram of body weight.
Adequate water can enhance vitality, improve skin quality, keep muscles and joints lubricated, and delay aging. Adequate water can also prevent overeating. Sometimes I feel hungry, but in fact I may be thirsty.
Teacher Zhan Hui does not recommend choosing caffeinated drinks, such as coffee and tea. They also affect our bodies. First of all, caffeine has diuretic effect. If you drink too much, your body will eliminate more water, and the more you drink, the more thirsty you are. Therefore, when you are thirsty, don't choose caffeinated drinks to replenish water.
Those who walk a hundred miles are half-ninety, but the difference is that those who walk ten miles are resting.
Rest should never exist only on holidays, but every day. Rest is an active choice, not a passive one.
Ordinary people also need to work 8- 12 hours a day to be outstanding, and it is possible to get a raise and promotion. This kind of work intensity is not lost to the training intensity of athletes, but there is no related matching physical state management mechanism.
Professional athletes have a big health care stage after a concentrated outbreak, but ordinary people don't.
The average person's annual vacation adds up to only a few weeks. Even during the holidays, they may not be able to rest completely, because there are always work-related things to reply, as well as considering the next work plan and goals.
In the case of lack of sleep, if you want to have enough energy to work, you need all kinds of heavy-flavored foods, such as spicy incense pots and spicy crayfish. These spicy, heavy sugar and heavy oil foods have become our food list. Without these foods, you will feel depressed.
As a result, the body enters a vicious circle, sleeping later and later, eating more and more, and the taste is getting heavier and heavier. Losing weight and controlling diet have become a luxury.
It can be seen that an important reason for overeating is actually lack of sleep.
The first step to a proper rest is to get enough sleep. If you exercise under the condition of poor sleep quality, it will not help your body, but will lead to more fatigue and excessive wear and tear of your body.
The more sleepy and tired a person is, the more he wants to browse information online. This is why we stay up late and are tired. However, the research result is clear: surfing the Internet by swiping the mobile phone will not make us rest, but will make us more tired.
Because our two most important energy dimensions, willpower and concentration, all depend on rest to recover, but brushing friends' circle, watching news and watching American dramas constantly consume our willpower, so we will be more tired.
Stay away from electronic products 90 minutes before going to bed, and try to reduce the time of exposure to blue light emitted by electronic devices, which will inhibit the secretion of melatonin.
Deep sleep repairs the body, and rapid eye movement sleep repairs the brain.
How to get more REM sleep? Sleep enough for 8 hours.
If the intensity of exercise is forced to decrease on a certain day, for example, the original limit of push-ups per day is 20, and after doing 15, physical exhaustion or inattention is mostly caused by lack of sleep.
A 25-minute nap can improve your judgment by 35% and your alertness by 16%.
Meditation before going to bed at night can help you relieve the stress of the whole day and let you fall asleep quickly.
Meditation exercises the mind's ability to live in the present and follow one's inclinations. For mental workers, it is like installing formatting software to keep the brain updated.
Many strong women insist on exercise and diet, want to be frozen-aged women who keep fit, and make continuous efforts to achieve career success; I'm afraid of being climbed by the times and learning a lot of new things, but I also want to know more friends, chat more and expand my social circle.
These wishes are all done separately, and each one will not consume too much energy, but if they are to be done together, the machine needs rich experience to do it. Once it is not handled well, it will bring great pressure and make people exhausted.
In this process, people will experience all kinds of anxiety, and sometimes they will vaguely feel that their current life is not what they really want, but in order to achieve success and gain recognition from others, they will still choose to ignore their inner voices, force themselves to finish this and that, and be busy at random until they are exhausted.
Of course, an active life is good, but this lifestyle has a side effect, which easily leads to emotional loss of control and distraction. In addition, being in a bad mood will make you eat more food that is not good for your health and make your body fat.
First of all, the brain consumes a lot of energy when dealing with stress and anxiety. This mental consumption will greatly increase our appetite and inadvertently eat too much food.
Secondly, when we are stressed and anxious, we will unconsciously want to eat high-sugar and high-fat food.
Whether it is physical activity or brain operation, as long as the ability is consumed and hunger is produced, the body will instinctively crave high-fat and high-sugar food. This is because sugar and fat can stimulate the brain to secrete more dopamine. Dopamine is a neurotransmitter, which can make us feel happy and excited, and can effectively relieve stress and anxiety.
If stress and anxiety persist, we will gradually rely on foods high in fat and sugar.
This uncontrollable appetite is out of control. From the root, we should find the reason from the psychological level.
First of all, ask yourself, does the idea of achieving excellent results in many aspects come from your own initiative or do you want to get admiration and praise from others?
To let go of anxiety, we must first recognize ourselves and know who we are, what we want and why we need them.
The way to train willpower is confrontation, and the way to get mindfulness is determination.