—————————————————— Fitness knowledge.
Running fitness principle-anyone who participates in fitness running should pay attention to the law and step by step, especially to control the amount of exercise. ?
At the beginning of exercise, the speed of running is limited to no uncomfortable feeling, and the distance of running is appropriate to have no hard feeling. Muscle pain in lower limbs may occur after running, which is a normal reaction, and this phenomenon will disappear after a few days of persistent exercise. In order to determine the level of self-exercise, some tests can be conducted after running for three to four months, and the starting point for calculating the level is 12 minutes. ?
30-39 years old, less than 12 minutes away. 5-1.8km, indicating poor sports level; If it can reach 1. 8-2.6 km, indicating a good level of exercise; If it can exceed 2. 6 kilometers, you will reach the excellent sports level. ?
40-47 years old, poor running 1. 6 kilometers per 1.2 minutes; Ok1.7-2.4km; Excellent over 2. 5 kilometers. ?
The distance that poor, good and excellent people over 50 run every 12 minutes is within 1.5km, 1.6-2.4km and over 2.5km respectively. ?
Don't try to achieve the desired effect in a short time, only regular exercise will improve your exercise level.
Physical exercise should be gradual, and the following items should be recorded in the diary every day:
Fitness 1, the nature, content, duration and time spent for each exercise; 2. Self-feeling before, during and after exercise; 3. Appetite and sleep status; 4, whether there is a desire to continue to participate in exercise; 5. Pulse is beating. According to the above records, it is not difficult to analyze the amount of exercise and make necessary adjustments to the exercise in time. Generally speaking, the pulse rate should not exceed 120 beats/min after running for 5 minutes and 100 beats/min after running for10 minutes. If the pulse rate is too high, you must reduce the amount of exercise. ?
Please refer to the information.
For beginners, the science of training is simple and basic compound training, such as bench press, squat, hard pull and so on. ?
Persistence and gradual progress are two important principles in making training plans. ?
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 cycles a week is also possible. The specific arrangement of each cycle depends on time and physical condition. It is best to practice for two days in a cycle, one day for the upper body and one day for the legs. 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. ?
What is the role of the warm-up group?
1, accelerate metabolism and enter the training state;
2. Fully move joints (joint products,? Joint information) and ligaments to avoid injury. ?
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. ?
Fitness beginners should pay attention to the following five principles of fitness nutrition:
Replenish enough calories;
Supplementing enough carbohydrates is good for health; ?
Supplementing high-quality protein raw materials;
Promote synthesis and reduce decomposition. When muscle synthesis is greater than decomposition, muscle grows and vice versa. Therefore, we should pay attention to anti-muscle decomposition and promote protein synthesis;
Maintain proper hormone levels? Diet and nutritional supplements can regulate hormone levels and stimulate muscle growth.
Meal arrangement?
It is more suitable for beginners to adopt the "five-meal eclipse method": that is, eat five times a day. The proportion of five meals is that breakfast accounts for 20% of the whole day, breakfast accounts for 10%, lunch accounts for 30%, lunch accounts for 10% and dinner accounts for 30%. ?
What is the composition of diet?
The recipe of the daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio should be around 25: 20: 55. Steamed bread, noodles, rice and other staple foods, as well as sweet potatoes, oats, potatoes and other carbohydrates are very high, which can be used as the first choice. Protein, a bodybuilder, should focus on fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Fatty acids that are needed to maintain normal human growth but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil. Moderate intake can not only meet the needs of the body, but also will not increase the incidence of cardiovascular diseases. ?
Eat more alkaline food?
Normal body fluids are weakly alkaline. After physical exercise, a lot of sugar, fat and protein in the body are decomposed, resulting in acidic substances such as lactic acid and phosphoric acid, which makes people feel muscular. Joint pain and mental fatigue. At this time, you should eat more alkaline foods such as vegetables, sweet potatoes, oranges, apples, etc., and keep the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible. ?
Besides alkaline food, we should also supplement a variety of vitamins necessary for human body to supplement the loss of metabolism and sweating and meet the needs of bodybuilding training. Nutritional supplements can provide various nutrients for the body quickly, conveniently and efficiently, and promote muscle growth and recovery. But for fitness beginners, it is not recommended to use more nutritional supplements in the early stage. There are only three basics here. ?
The representative of this kind of nutritional supplements are various sports drinks, the main component of which is carbohydrates, which can quickly replenish energy after use. Supplementing enough sugar can prevent and reduce the decomposition of muscle protein during training, and the exercise ability and muscle's ability to do work will be greatly improved.
The absorption rate of whey-like protein supplemented in protein is the fastest and the highest. It is the best protein supplement after training, which can quickly fill muscle cells. Soybean protein is the only complete protein in plant protein. Although its absorption and utilization rate is lower than whey protein, it is very beneficial to female bodybuilders.
Creatine Creatine can increase bodybuilders' lean body weight, explosive force and muscle endurance. At the same time, creatine can bring water into muscles, increase the volume of muscle cells and help muscle cells absorb amino acids. When creatine and sugar are used at the same time, the increase of lean body weight and strength is more obvious. Therefore, for beginners, taking creatine containing sugar is better than taking creatine alone.
-Powerful winder
It is a special tool for developing forearm muscles and has a good effect on strengthening grip strength. ?
-Protective belt
It is an indispensable equipment in fitness exercise. Especially when doing squats, it has the function of waist protection. At the same time, it is helpful for high-intensity training, improving training intensity and preventing injury accidents. ?
Push-ups?
It has a remarkable effect on the developed pectoralis major muscle group.
-Bench press frame
It is a special instrument for practicing pectoralis major. It has three types: recumbent, sitting and vertical. They are all made of brackets and steel plates welded by steel pipes. ?
-Reclining stool
Used to develop the muscles of both sides of pectoralis major, sitting and vertical bench press are used to develop the upper and lower muscles of pectoralis major. ?
-Squat rack is a special equipment for lifting developed leg muscles with barbells.
-Movable inclined plate is a special instrument for training waist and abdominal muscles.
-Comprehensive training machines are generally divided into five-person stations and eight-person stations. Specifications and models of 10 station and 12 station. It has always been the first choice equipment for fitness rooms and public fitness centers in group units. ?
The indoor temperature should not be too low during exercise, and should be controlled at around 26℃. Some people lack understanding of the nature of sports, their own physiological stages and safe sports, or have a wrong understanding of sports, and it is difficult to achieve the expected results by persisting in wrong sports habits and actions for a long time. Even if there are some benign changes, it has caused other harm to the body. ?
Myth 1: The initial exercise is a high-intensity exercise. Sudden large-scale exercise makes it difficult for the body to adapt, which may lead to severe fatigue, body aches or recurrence of old diseases, and may also cause tendon and muscle strain, making it difficult to keep exercising for a long time. The correct exercise method is: start with a small amount of exercise, small amplitude and simple movements, so that the body can have an adaptation process, also called fatigue period, about half a month, and then gradually increase the amount of exercise and increase the amplitude, and the movements should change slowly from easy to difficult. ?
Myth 2: The first time you exercise with equipment, you think that you can get exercise only by doing all the equipment once. In fact, there is absolutely no need to make equipment that can't land every time you exercise. That not only takes up a lot of your time, but also makes it difficult to maintain normal exercise because of sudden excessive and intense exercise. The correct way is to ask a fitness instructor or make an optimal exercise plan according to your own situation, and realize your fitness plan step by step in a planned way.
Myth 3: As long as you exercise more and don't have to control your diet, you can lose weight. This method can only achieve the balance of heat in and out or not increase obesity. In fact, drinking sweet drinks, eating cakes and dried fruits, especially dried fruits that can extract oil and high-calorie foods, can make your hard-earned weight loss achievements go up in smoke. Therefore, in order to achieve a lasting weight loss effect, besides exercise, we should also make reasonable adjustments in diet.
Myth 4: Fasting exercise is harmful to health. Studies have proved that moderate exercise, such as walking, dancing, jogging, aerobics and cycling, is helpful to lose weight. This is because no new fatty acids enter the body at this time, and it is easier to consume excess fat, especially postpartum fat. The weight loss effect is better than 65438+ exercise for 0~2 hours after meals. ?
Myth 5: Only sweating is effective. Sweating without sweating cannot be used to measure whether exercise is effective or not. The sweat glands of human body are different, which are divided into active and conservative types, which is related to heredity. Warm-up is first to adapt to the subsequent exercise, which is conducive to stretching and avoiding injury. Warm-up is not necessarily sweating.
Myth 6: The greater the exercise intensity, the better the weight loss effect. That was not the case. Studies show that the reduction of body fat depends on the length of exercise, not the intensity of exercise. Because at the beginning of various sports, the glucose in the body is consumed first, the sugar is consumed, and the fat is consumed. But strenuous exercise is exhausted after consuming sugar, and it is difficult to continue, so fat consumption is not much, and the purpose of losing weight cannot be achieved. Only slow and steady exercise can consume more calories and achieve the goal of losing weight. ?
Myth 7: Morning exercise is better than late exercise. In fact, people's blood cohesion is high in the morning, and the risk of thrombosis increases accordingly, which is the peak of heart attack. On the contrary, dusk is the ideal time for physical exercise, because the heartbeat and blood pressure at dusk are the most balanced and most suitable for the changes of heartbeat and blood pressure during exercise; Smell, hearing, vision and touch are the most sensitive at dusk, and people's stress ability is the highest peak in a day; At dusk, the ability to dissolve thrombus in the body also reached the best level. So, it should be better to exercise at night than in the morning?
Myth 8: After a period of exercise, muscles will not shrink. After a few weeks of exercise, the tissues in the body began to change, the muscles gradually shrank, and the fat began to increase due to calorie consumption. Therefore, exercise is not a once-and-for-all thing, and the interval between forcibly stopping exercise should not be too long. ?
Myth 9: No matter what sport you choose, you are used to wearing a kind of shoes. Sports shoes should be selected according to different standards. Pay attention to functionality, wear different shoes for different sports, and be comfortable for your feet. The air cushion of sports shoes can prevent vibration, reduce joint pressure and ensure sports safety. ?
Myth 10: Keep exercising despite illness. This is one of the most dangerous misunderstandings. If you feel unwell recently, you should stop exercising or reduce the amount of exercise. Otherwise, it will aggravate the condition and prolong the illness period. If you have dizziness, chest tightness, chest pain, shortness of breath and other symptoms during exercise, you should immediately stop all activities, call an ambulance when necessary, and avoid persistence or waiting, especially for middle-aged and elderly people, to prevent sudden death induced by exercise. ?
Myth 1 1: stopping sports makes people fat. In real life, some people do gain weight after they stop exercising. But the key to getting fat is not just to stop exercising, but to eat the same amount of food after stopping exercising, so that the calories taken from food greatly exceed the calories consumed, thus causing obesity. If you stop exercising and reduce the calorie intake in food with the consumption and reduction of calories, you won't get fat. ?
Myth 12: As long as it is exercise, any form will do. The choice of sports should be based on physical health and physiological stage. People with osteoarthritis and degeneration of knee joint are not suitable for climbing mountains, stairs, squatting and other activities. Patients with hypertensive heart disease are not suitable for doing too strenuous exercise. Exercise must be done according to your physical condition, especially for patients with chronic diseases, and it is best to consult a doctor. ?
Myth 13: As long as you exercise, you may accelerate knee joint degeneration. With the increase of age, the knee joint will degenerate, which is a natural phenomenon, but it is wrong to stop exercising completely. People who don't exercise are prone to osteoporosis, muscle atrophy, lack of agility and coordination, and physical decline. People with knee joint diseases should try to reduce the load, walk long distances, stand for a long time, and don't practice running, jumping and squatting. It is best to choose sports that are harmless to the knee joint, such as swimming, cycling, walking, mat sports and so on. ?
Myth 14: Drinking alcohol during exercise fatigue can relieve fatigue. After strenuous exercise, people's physical function will be at a higher level. At this time, drinking alcohol will make the body absorb alcohol faster and enter the blood, and the damage to organs such as liver and stomach will be more serious than usual. Ethanol needs liver decomposition, consumes a lot of vitamin B 1, and aggravates muscle soreness after exercise. ?
Myth 15: I can't, I can't do it, I don't believe in myself. Some people lack confidence in themselves and think they are better than themselves when they see others exercising well. Another idea is that if you don't do well, you are afraid of being laughed at. In fact, these ideas are unnecessary. For mass fitness, everyone's starting point is impossible to be unified, and actions can be arbitrary, with emphasis on persistence and exercise effect. ?
Myth 16: It is normal for motor function to decline. In daily life, many people can feel that the function of their physical activities is slowly declining without intervention, which is wrong. Exercise of motor function is the most effective way to maintain function. For example, with a hand with more fingers, you can stretch your fingers, straighten your five fingers hard, and then relax and practice repeatedly. The daily physical activity is mostly flexion exercise. It is effective to take antagonistic actions during exercise and do some stretching and static actions after warm-up to slow down the degradation rate. ?
Myth 17: When exercising, drink more water when you are thirsty or endure not to drink when you are thirsty. As long as you have exercised, you will have this experience, and you will feel thirsty when exercising. Drinking plenty of water at this time will stimulate the stomach, but it is wrong to endure it. As long as you feel particularly thirsty, it means that your body is in a state of water shortage. Even during exercise, you can properly replenish water to prevent physical exhaustion. The method of hydrating should be to swallow slowly with a small mouth. It is not advisable to replenish too much water each time, and the water should not be too cold, as long as it can relieve thirst symptoms. Exercise within an hour can replenish warm water. ?
Myth 18: Stop taking a rest immediately during strenuous exercise. During strenuous exercise, people's heart beats faster, muscles and capillaries dilate, and blood flows faster. At the same time, the rhythmic contraction of muscles will squeeze the venules, prompting blood to flow back to the heart quickly. At this time, if you stop to rest immediately, the rhythmic contraction of muscles will also stop. A large amount of blood that originally flowed into the muscle could not flow back to the heart through muscle contraction, and the peripheral blood increased, resulting in a decrease in blood pressure, temporary cerebral ischemia, palpitation, shortness of breath, dizziness, pallor, and even shock and fainting. ?
Myth 19: Take a bath immediately after a lot of exercise. After strenuous exercise, in order to keep the body temperature constant, blood vessels on the skin surface expand, sweat pores expand and sweat increases, which is beneficial to heat dissipation. At this time, if the cold water bath is suddenly stimulated, the blood vessels will contract immediately, the blood circulation resistance will increase, and the body's resistance will decrease, and people will easily get sick. If you take a hot bath, the blood flow to the skin will continue to increase, and too much blood will flow into the muscles and skin, resulting in insufficient blood supply to the heart and brain, dizziness in the light, collapse and shock in the heavy, and other chronic diseases will be easily induced. ?
Myth 20: Eat a lot of candy after exercise. Some people feel comfortable eating sweets or sugar water after strenuous exercise, and think that eating sweets after exercise is good. In fact, eating too much sweets after exercise will consume a lot of vitamin B 1 in the body, and people will feel tired and lose appetite, which will affect the elimination of creatine and prolong the recovery time of the body. Because vitamin B 1 participates in glucose metabolism, it can also help the liver to decompose creatine and make it excreted quickly. Therefore, it is best to eat more foods containing vitamin B 1 after strenuous exercise, such as coarse grains, vegetables, liver, eggs and so on. ?
Myth 2 1: Eat immediately after exercise. Many people eat it after exercise, especially the handsome guy who just came out of the gym. They feel particularly hungry at this time and eat at once. In fact, this is very bad, because just after fitness, the body is still in a state of excitement, blood vessels dilate, and eating immediately is very harmful to the body. It is best to eat between 30 and 90 minutes after exercise, especially to exercise muscles. At this time, you should add enough protein. For the body to absorb. ?
Aerobics is a concrete action of various sports means, mainly bodybuilding, strength exercises and various types of aerobics. Generally speaking, men mostly focus on strength exercises, and bear a large exercise load, so that muscles in all parts of the body develop in a coordinated, symmetrical and balanced way. Through the practice of head extension, head flexion and lateral neck flexion and extension, the purpose of developing neck muscles is achieved. In order to develop chest muscles, you can bench press barbells, tension springs and push-ups; In order to form a "beautiful inverted triangle", back and abdomen training is particularly important. Pull the stretcher backwards, sideways and horizontally by bending the body. Wide-neck grip (horizontal bar) develops latissimus dorsi by pull-ups; Abdominal exercises are carried out by lifting legs, doing sit-ups and turning the whole body weight. Use straight arm to lift upward (barbell, dumbbell); Straight arm around the upper arm (barbell, dumbbell); Hold the bell in your arms and bend over your chest; Pull-ups on the reverse horizontal bar are the main methods to train arms. Leg muscles can be trained by prone position and leg swing; After standing, swing your legs and squat with weight. The above is the exercise to develop muscles in six parts of the body. ?
Different from the beauty of men's lines, women must pay special attention to the exercise of chest, abdomen and back muscles. The purpose of bodybuilding can be achieved by using mass aerobics combined with appropriate strength exercises. For example, unarmed exercises, highlighting the training of joints such as neck, hip and knee; Solid ball exercises have a greater effect on wrists, fingers, spine and other joints; Dance aerobics pays attention to leg and waist training. In addition, strength exercises often use various tensioners and weight-bearing squats. In a word, only according to the development law of human body, combined with the characteristics of self, and adopting correct and effective scientific methods can we shape the physical beauty of self-harmony. ?
Aerobic cycling: moderate-speed cycling usually lasts about 30 minutes, and at the same time, we should pay attention to deepening breathing, which is very beneficial to the improvement of cardiopulmonary function and has special effects on weight loss. Intensity riding method: First, you should specify the riding speed every time, and then you should specify your own pulse intensity to control the riding speed, which can effectively exercise people's cardiovascular system. Strength riding method: riding hard according to different situations such as uphill and downhill can effectively improve the strength or endurance quality of legs and effectively prevent thigh bone diseases. ?
Intermittent riding method: when riding, ride slowly for a few minutes, then ride fast for a few minutes, then slow down and then speed up. This alternating cycle of exercise can effectively exercise people's heart function. ?
Pedal riding method: the center of the foot (Yongquan point) is in contact with the self-driving pedal to ride, which can play the role of massaging acupuncture points. The specific method is: when pedaling with one foot, the other foot does not exert force, and the self-propelled vehicle is driven forward with one foot, pedaling with one foot for 30 to 50 times, and exercising against the wind or uphill is better. ?
1, the position refers to the muscle part to be trained in an exercise. For beginners, the concept of part is rough and general. Such as pectoral muscle, dorsal muscle and biceps. For professional athletes, the concept (meaning) of parts should be more detailed and accurate. Such as the upper edge, lower edge, middle bundle, outer edge, inner edge, lower outer angle and lower inner angle of pectoralis major. ?
2. Action refers to how many exercises are used to train a certain muscle group. For beginners, it is enough to do 1-2 exercises at a time for each part. For athletes, sometimes there are as many as 6-8 training movements in a certain part.
3, the number of groups In bodybuilding training, the number of groups of each movement ranges from 1, 2 groups to 7, 8 groups, or even more than a dozen groups. It depends on the training stage, purpose and level. Generally speaking, beginners do 1-4 groups for each movement, and middle and advanced athletes and bodybuilders do 4-6 groups/movements. ?
4. The number of times refers to the number of repetitions that can be completed when a group of exercises is exhausted. (also known as effective times) is generally used to improve strength within 4 times. 5- 15 times is moderate and can be used to increase muscle volume and circumference. 16 times or more is the multiple, which is mostly used to improve muscle separation, fineness and fat reduction. ?
5. Weight refers to the weight used in training (usually different from the actual resistance load of muscles according to different movements). If the maximum weight (the weight that can be lifted with all one's strength) is taken as a reference, 85% of the maximum weight is considered as a large weight; 65%-80% is medium weight; Weights below 65% are small weights. Moderate and heavy training can increase strength and muscle circumference. Small and medium weight training can improve the clarity, separation and fineness of muscles and reduce some fat. ?
6. Group spacing This is a very important factor, but it is not taken seriously. Refers to the rest time between the previous group and the latter group. This time is actually an indefinite time, not 30 seconds or 1 minute. In actual training, it depends on my age, the size of my muscles and my physical condition at that time. Generally, the heart rate shall prevail. When the heart rate returns to 50-60% of the limit heart rate (220- my age), you can start the next group of training. Usually, the short interval is about 20-40 seconds, the middle interval is about 1 minute, and the longer interval is more than 1 minute. ?
7. Speed refers to the speed of doing exercises (including the whole process of ups and downs). Generally, the burst speed of each action is fast when it is below 1 second, medium when it is around 1-2 seconds, and slow when it is over 3 seconds. Bodybuilding training generally adopts uniform slow and medium speed. It is wrong to use inertia in all kinds of swinging movements and falling movements when doing exercises. ?
8. Frequency practice frequency refers to training several times a week. According to the different training level, the frequency of practice is also different. Usually beginners can practice three times a week, intermediate practitioners can practice three or four times a week, and high-level athletes can practice even twice a day during the season. However, for a certain muscle group, the training frequency should not be too frequent. The higher the level, the less training times per week. Because the experiment shows that after an intense and heavy exercise training, the physical function is in a declining level for 2-3 days, and it will return to the original level in 3-5 days, and it takes 5-8 days to recover excessively! Therefore, many high-level elite athletes only train each muscle group once a week for routine training. ?
The scope of mass fitness involves every joint of the whole body. In the 50-minute course, bodybuilders are encouraged and driven by music, lighting, coaches and participating partners to carry out rhythmic and step-by-step aerobic exercise. Mass fitness exercise can burn a lot of fat and improve the cardiopulmonary function of participants. It is the first choice to lose weight and maintain physical fitness and body shape. Not suitable for people: cardiovascular, hypertension, diabetes and other patients are not easy to choose. This project is an aerobics exercise that integrates music, dance, boxing and fighting. ?
The difference between fighting aerobics and boxing is that the former aims at fitness and the latter aims at competition, so the latter is more vulnerable and not suitable for the public. Without exercise, you can improve your self-confidence, muscle coordination and necessary skills and flexibility. Suitable for the crowd: because it is not a competitive sport, most people (men, women and children) can participate. ?
On the one hand, aerobic dance can burn more calories. On the other hand, he can do many aerobic dances. Unlike aerobics, it has many styles. Suitable for people: fitness people who have a dance foundation and aim at improving their temperament and maintaining an elegant figure. ?
Latin aerobics is characterized by a lot of hip movements, especially the effect of reducing waist and abdomen fat. People who have no dance foundation and poor coordination are not easy to achieve fitness results. Funk, hip-hop: Easy and changeable movements can improve the coordination of exercisers and achieve the purpose of fitness. Adapt to the crowd: teenagers, people with good overall coordination. ?
Fitness ball? Because of the improvement of some muscles (waist, back and pelvis), this sport has also been widely promoted. Fitness ball is no longer just a physical therapy, but also a new fitness exercise. Suitable for people: suitable for all people who need rehabilitation treatment, with good fitness effect, especially suitable for the exercise of spine and pelvis; Fitness ball has a good function of injury recovery and rehabilitation (it has a significant effect on low back pain diseases). It is safer to exercise and is not easy to get hurt. It can also improve the flexibility, strength, balance, posture and cardiopulmonary function of people (including patients and injured people). Not suitable for people: Fitness ball is not suitable for people who are overweight and want to lose weight. ?
-Yoga is not a competitive competition that is dedicated to the pursuit of physically difficult postures and postures. True yoga is a life style of self-cultivation. In many cities in China, yoga is like a fashion symbol, and practicing yoga has become synonymous with health in many people's minds. In addition, yoga is not only a self-cultivation exercise, but also can exercise a person's self-confidence. ?