Scientific digital fitness methods, we still need to pay attention to when warming up. People with corresponding diseases are not suitable for this kind of exercise. Walking is the simplest exercise, and exercise can lower the body's blood sugar. Here I will show you the benefits of scientific digital fitness methods.
Scientific digital fitness method 1 5 pm
This time is more suitable for exercise. Many people like morning exercises, but in fact, morning exercises are not very scientific, because in fact, people's hand-eye coordination ability has not reached its peak after getting up in the morning. At 5 pm, people's attention is the most concentrated time of the day. At this time, exercise can avoid unnecessary injuries and have enough time to relax before going to bed.
10 minutes
1, preheating
Every time you plan to exercise, don't change your clothes and let yourself fly like a car with full horsepower. Let the body have enough warm-up time, so as to minimize the chance of injury.
Step 2 sit still
10 minutes of meditation is very effective in relieving stress. Find a quiet corner, turn off your communication tools and appliances with sound effects, and let yourself be quiet for a while.
Just focus on your breathing, inhale slowly, inhale the air into the abdomen (below the lower abdomen) in 10- 15 seconds, and then exhale slowly and completely at the same speed. Concentrate on getting in and out like this and try to get rid of distractions. You may occasionally hear the horn of a car coming from a distance, but that doesn't prevent you from counting your breath. Count to 50 until 1, 2, 3 … Your 10 minute meditation is over!
Step 3 relax
After each exercise, you can relax by walking slowly, stretching, sitting still, etc. It only takes 10 minutes.
3 times
Life is always busy, but in any case, it is always necessary to exercise three times a week. Because training at least three times a week is the most effective.
25 minutes
25 minutes of continuous aerobic exercise, so if you want to lose weight, aerobic exercise must not be less than 25 minutes at a time. After 25 minutes, you can do sit-ups and push-ups to strengthen the effect of reducing fat.
20%
Our brain only accounts for 2% of our body weight, but it consumes 20% of our oxygen intake. This is why people who spend too much time in the office feel particularly tired. In order to improve the chronic fatigue caused by this long-term sitting posture, in addition to increasing the body's oxygen absorption capacity and doing at least 30 minutes of exercise every week, you can also try the following measures: instead of resting every 15-20 minutes 10 minutes, stretch every 15-20 minutes 15-30 minutes. You can stand up and walk around, do some chest expansion exercises, or take your eyes off the computer, relax and take a few deep breaths from a distance.
6 times, 8 times, 16 times
Don't do strength training more than six times, control the explosive force of the action, and use the eight-time rule if you want to have a strong body. The eighth rule can stimulate muscle growth to the maximum extent, which is more than 16 times for fat loss, but not too fast.
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To what extent should you exercise? It doesn't matter if you can't calculate the formula. Please remember that the heart rate is at least 130 beats per minute. You can feel your pulse when you finish the warm-up and enter the main exercise. Does it exceed 2 1 every 10 second? When you reach this number, it is considered aerobic exercise, and the fat burning effect is the best!
90 minutes
Don't exercise for more than 90 minutes at a time, because excessive training will not only affect the training effect, but also make you listless at work the next day.
8 hours
Have a good sleep. Eight hours of adequate sleep can make your body fully recovered, and you will be healthier and stronger when you wake up the next day.
Scientific digital fitness method 2 1 month: lay a good foundation.
This month is about starting from the basics. If you are anxious for success and get hurt, you will have no motivation in the next few months, which will affect your hard-won passion for sports. You should gradually adapt your body to the rhythm of exercise and improve your balance and posture. Daily basic exercise can be incorporated into daily life, so that even if the pace of life is accelerated and the exercise time cannot be guaranteed, enough physical strength can be accumulated as the foundation.
Exercise requirements: exercise flexibility, balance and posture four times a week; Aerobic exercise for three times, lasting at least 15 minutes; Walk at least 4000 steps every day.
February: Strengthen muscle training.
Increasing muscle training can speed up metabolism. This will help you build a strong body shape and enhance your physique with the increase of exercise. By the end of this month, even if you don't exercise, you will burn more calories per minute.
Exercise requirements: do resistance exercise against the box or wall twice a week, which has a strong effect on the abdominal muscles of the body and can make your body more powerful and balanced.
March: resist boredom
Now that you have been exercising for eight weeks, your motivation and enthusiasm may gradually fade. List all the reasons why you want to improve your health and physique, which will make you regain your enthusiasm for sports.
Sports requirements: You can participate in several interesting sports competitions a month, which will make you more aware of the fun of sports. Introduce leisure sports (such as boating and outing). Integrate into your daily exercise, enjoy the fun of exercise with your friends, and follow the exercise plan.
April: Walk 7000 steps every day.
Now that you have laid a solid foundation, have a standard posture and the most basic adaptability, you should go further on this basis.
Exercise requirements: Increase the daily walking steps to 7000 steps and start outdoor aerobic exercise. If you have been jogging, increase your stride and increase your exercise intensity. After aerobic exercise, practicing yoga can not only relax muscles, but also improve the posture when walking or running.
May: Strengthen aerobic exercise.
May means that summer is coming. Prepare close-fitting clothes and show off your figure. This is to increase the intensity of aerobic exercise and build a good figure. We must pay attention to maintaining healthy fat levels.
Exercise requirements: the number of walking steps per day should be increased to 7000- 10000. Add interval strength training to the aerobic exercise plan. If you are preparing for the summer sports meeting, it is also necessary to start speed training now. A short body massage before exercise can stimulate blood circulation and enhance the elasticity of skin tissue.
June: Abdominal exercise to keep fit.
Create a beautiful figure and build confidence in your body. Look in the mirror and see if there is annoying "bye-bye meat" under your arm and a small belly protruding from your waist, and then focus on attacking, one by one.