Second, wash your face. Most people like to use hot water when washing their faces. Actually, hot water is not as good as cold water. This is because cold boiled water is a kind of "degassed water", with little air and great "elasticity", which can easily penetrate into the panel, so that cells can keep enough moisture and appear soft, delicate, shiny and elastic. Especially for middle-aged and elderly people, washing your face with cold water often can not only prevent colds, but also make you radiant and stay young forever.
Third, drink water. Drinking water in the morning has unique benefits for the human body. Experts believe that in the process of metabolism, organisms constantly produce some poisons that are harmful to the body. The function of drinking water in the morning is to clean these poisons and keep the intestines clean. Health experts believe that if you want to live a long life, your intestines are always clean.
Fourth, exercise. Drink water early and exercise later. At this time, it is better to improve your health. During exercise, the movement of limbs, the acceleration of breathing and the contraction of abdominal muscles make water wash back and forth in the gastrointestinal tract, which is equivalent to a more powerful washing of the gastrointestinal tract, which can wash away some dirt and waste on the gastrointestinal mucosa and help food be digested and absorbed by the human body. At present, many people in our country insist on drinking in the morning, most of which are closely coordinated with physical exercise. After drinking, they go out for activities, some play Tai Ji Chuan, practice Baduan Brocade, some take a walk or jog. This is because their indigestion and constipation have played a certain therapeutic role.
Fifth, breakfast. As we all know, physical exercise can enhance physical fitness, and nutrition is the material basis of physical fitness. Therefore, sports nutrition must be balanced. In a day, getting up early to exercise pays the most energy. From the physiological needs, breakfast is the most important thing in a day. But many people ignore the function of breakfast. Breakfast is very simple, and some even go to work without breakfast. A person has not eaten for at least 12 hours from dinner on the first day to breakfast on the second day, and his stomach is empty. Breakfast determines the sugar level in the blood. If you eat breakfast and work or study at 10 in the morning, your blood sugar will be low, which will seriously affect the functional activities of the five permanent members of the brain. Some people will feel flustered, dizzy, dizzy and even faint. So, not only eat breakfast, but also eat well. Foreign nutritionists disapprove of eating starchy food for breakfast. They think there should be enough protein and fat to achieve a balance between import and export. Only in this way can health be guaranteed.
How to exercise? Your figure is already very good.
What we lack is a fitness mechanism, a mechanism to turn daily fitness into a habit.
If fitness can be as common as brushing your teeth and washing your face every day, will you still worry that "the plan can't keep up with the changes"
Find a suitable partner.
Right: Friends with fitness plans.
Wrong: exercise alone.
Going to the gym with friends helps to carry out the fitness plan better. But that doesn't mean any friend can do it. Dr. John Jekisik, an associate professor in the Department of Sports Science at Brown Medical College in the United States, said that your friends should have a higher sense of fitness. People who have a fitness plan and beginners will get better fitness results than beginners who exercise alone, and they can support and encourage each other and benefit from the sense of group responsibility.
2. A variety of sports options
Right: A great fitness program.
Wrong: only do the projects you like.
People's enthusiasm for a certain fitness exercise may fade after a few months, so we should learn to control our enthusiasm for sports. If you feel that you have lost your enthusiasm or can't improve any more, change to another form of exercise immediately. Ask a personal trainer to help you make a fitness plan once a month, such as learning martial arts with your children or taking dance classes. The career coach said, "With your physical fitness, you will have more energy to participate in other sports, and at the same time, it will also help to maintain a high initiative." Studies show that the human body will adapt to some form of exercise after a few weeks. This period of time is the "exercise cycle". After this period, unless you make changes, it is difficult to have obvious gains.
Exercise every day
Right: Exercise 3-5 days a week.
Wrong: I haven't exercised for more than 2 days.
Richard Cotton, chief exercise physiologist of First Fitness Inc, a consulting firm in Salt Lake City, said that if you want to make fitness a daily habit, don't go out for more than two days in a row. He explained that people who only exercise 1-2 times a week are more likely to give up halfway than those who exercise 3-4 times a week. Because fitness frequency can affect your fitness perseverance more than fitness time or exercise form. The American College of Sports Medicine recommends exercising 3-5 days a week. If you can only spare three days a week for fitness, you should distribute it evenly and maintain a certain motivation.
Step 4 make a backup plan
Right: If you miss it, you miss it. Try harder tomorrow.
Wrong: We can't go on because there are obstacles.
Dr. Dunn, a senior personal trainer, suggested that some factors that may affect fitness should be considered in advance, such as holidays and work arrangements, and then a backup plan should be prepared. Write down the way to overcome the "fitness obstacle" in your notebook, so that you can be prepared whenever you encounter difficulties. Above all, don't give up as soon as you meet obstacles. Dr. Dunn said, "You may think,' I don't have time to go to the gym today, and I can't go on weekends, so I'll stop and start next week'. In fact, you don't have to feel guilty about missing one or two exercises. You should learn to accept the fact that if you miss it, you will miss it. Just work harder tomorrow. "
Aim high, but not too high.
Right: specific goals? I walk for 20 minutes every day.
Wrong: abstract goal? I want to exercise harder.
Whether it's improving endurance, participating in triathlon or doing 25 push-ups, setting a goal can undoubtedly help you stick to it better. Dr. Brian Shajie, former dean of the American School of Sports Medicine, said that if your goal is short-term, concrete and realistic, such as "I will walk for 20 minutes every day" instead of "I will exercise harder", it will be easier to stick to it. If it is easy for you to achieve your goal, you should set it higher and approve it every 4-6 weeks to ensure that you are not off track.
6. Write down your progress
Right: Record your fitness process.
Wrong: What did I do yesterday? Forgot!
Studies have found that people who stick to a diet or keep a fitness log are more likely to lose weight. In addition, in one study, people who kept detailed records were twice as thin as those who didn't. Pay attention to write down the exercise form, exercise time, intensity, distance, calories burned and exercise place, as well as your mental state, physical fitness level, sleep and diet the night before.
Pedometer, heart rate monitor and stopwatch can help you record in detail, bring you a sense of accomplishment immediately, and help you know how far and how fast you ran or walked, how many calories you burned and how much progress you made. Use these tools to challenge yourself and set new goals.
7. "Miniature" Fitness Exercise
Right: Move anytime, anywhere.
Wrong: I'm very busy today, so I really don't have time to exercise.
If you really have too little time, you can only spare 10- 15 minutes for exercise every day to keep your body and mind in good condition (endurance training or strength training). Although doing 1 micro-exercise every day helps to strengthen the fitness habit, it can also help to lose excess weight if you have time to do it three times a day. It is found that people who exercise every day can accumulate more fitness time than those who stick to the regular 30-45 minute fitness plan. If you can't guarantee to walk 1 hour, you might as well come out to exercise as soon as you have time, even if it's only 15 minutes.
8. Set aside time for fitness
Right: At eight o'clock in the morning, it's time for me to exercise!
Wrong: Forget it. I have to work overtime at night instead of going to the gym.
Stick a timely sticker on your computer or set an alarm clock to remind you to exercise at a fixed time every day. When you do the same thing at the same time every day, you can gradually form a habit. Once a fixed pattern is formed, the daily fitness meeting is as important as the company meeting. Research also shows that people who exercise in the morning will get better results than those who exercise in the afternoon or evening, because people will be more focused and energetic in the morning, so you should find the best exercise time.
9. Learn to reward yourself
Right: As long as you stick to fitness 1 year, you will go …
Wrong: What does this have to do with fitness?
The study found that compared with people who never reward themselves, people who often reward themselves are twice as likely to meet the "American Sports Medical College Sports Standards" 1-2 times. Dr. Dunn said that in our research, a woman decided that she would go hiking in Ireland as long as she could keep fit for one year, and finally she did it. There is also a bodybuilder who bought himself a pair of new shoes after two months of fitness and a new sportswear after half a year. The reward mechanism can be as simple as going to see friends after doing 100 sit-ups. Dunn said, "Anything important in life can be combined with fitness."
Is it normal to get up in the morning with a heartbeat of about 47? Normal people's heart rate is around 60-70, so athletes' heart rate will be lower than normal people's, because the heart bears high-intensity training for a long time. Please ask the host if he likes running. This may happen if you run regularly, but it depends on everyone. Actually, running is not suitable for everyone. If the subject likes fitness, I recommend you an app-GoHorizontal, which is a very good fitness software.
Fitness method? hum
Wide push-ups, shoulder exercises. Touch and jump more, squat quickly, you can have long legs, and you can practice a little while running.
Safe fitness methods, how to exercise the healthiest. Effective fitness methods, kneeling, begging, jogging, mountaineering and swimming will be very effective if you are not in the gym.
At the gym:
1, warm-up, the most important thing, as upstairs said, on the one hand, let the muscles relax, improve filling, on the other hand, prevent muscle immobility from causing injury. I have been injured by this before, and I have been practicing for more than half a year. Pay attention.
2. If you are just starting to exercise, find someone to work with you, partner, learn to move, don't fool around with heavy objects, and gradually increase your weight.
3, do not want to do equipment, treadmills, bicycles, etc. But remember, you must exercise for more than 40 minutes so that the fat will be consumed to the end.
Hope useful to you
How to eliminate facial edema Five coping methods of steamed stuffed bun face and eye edema You definitely don't want to go out with a steamed stuffed bun face when you get up in the morning, so how to eliminate facial edema? Don't worry, I'll teach you some ways to reduce swelling in diet. Come and study! Click on the picture to go to the next page >> 1, heavy food has a lot to do with fasting facial edema and diet. If there is too much salt and spicy food in the diet, it may cause skin edema, so it is strongly recommended that girls change their eating habits and eat more light food.
How can fitness work without intensity? Five practical methods to improve training intensity First of all, it is strongly recommended not to suddenly increase the training volume and intensity.
Because I have never drunk protein powder before, if I start drinking it now, my body will also have a process of adapting to this nutrition, and after gradually adapting, my body will also have a whole absorption process. This process takes about half a month, and then gradually increase or decrease your training volume.
You used to be half an hour. I don't know how you train.
When you are training, when a certain sport reaches an unnecessary amount, you should start training in groups instead of just increasing the intensity.
Start group training, such as push-ups. When you can do 50 strokes at a time, you don't need to continue to increase the intensity. Now train in groups. 50 at a time, then rest for a few minutes and then 50. Even if we want to increase our efforts, we should increase the number of groups, not the number of times.
I hope it's useful for LZ ~ ~