Seven Benefits of Women's Fitness
1, enhance muscle strength and relieve daily work fatigue.
Through weightlifting training, women's maximum strength load can be increased by 30%-50%, not only holding children, washing clothes and doing housework will become particularly easy, but also engaging in other activities is not easy to cause damage.
2. Burn body fat and accelerate the "manufacturing" of muscles.
Women can lose 1.6 kg of fat and "build" nearly 1 kg of muscle by lifting weights 2-3 times a week for two months in a row. Moreover, the muscles obtained through exercise will consume calories continuously, and 500 grams of muscles will burn 35 to 50 calories every day. General aerobic exercise can't achieve this effect.
3, don't worry that the muscle lines are too masculine.
Because the content of hormones promoting muscle growth in women is much lower than that in men, women usually don't grow particularly big because of weightlifting training. This is one of the reasons why young American women are keen on strength training.
4. Increase bone density and reduce the risk of osteoporosis.
Through weightlifting training, the calcium content in women's spine can be increased by 13% in just half a year. With proper diet, osteoporosis caused by calcium deficiency can be well resisted. This is the main reason why many middle-aged and elderly American women are keen on weightlifting training.
5. Reduce muscle soreness and back pain.
Strength training such as weight lifting can not only promote the development of skeletal muscles, but also help to strengthen the firmness of soft tissues and joints. Weightlifting training can successfully relieve and eliminate chronic back pain, and the effective rate is as high as 80%.
6. Enhance cardiovascular function and reduce the risk of diabetes.
Weightlifting can reduce the content of "bad cholesterol" and increase the content of "good cholesterol" in the body, and at the same time can relieve high blood pressure. Especially for middle-aged and elderly patients with cardiovascular diseases, its curative effect is particularly remarkable. If you insist on weightlifting training for four months in a row, your body's ability to metabolize glucose will increase by 23%, thus greatly reducing the chance of developing diabetes.
7. Enhance self-confidence and self-endurance.
After 10 weeks of strength training, the subjects can effectively relieve depression, and its curative effect is more significant than psychological counseling. Through strength training such as weightlifting, women can enhance their self-confidence, improve their ability to resist external pressure and have better psychological quality.
Fitness precautions
1. Ignore body signals.
There are many reasons for physical pain and fatigue, which may be injury or illness, or lack of sleep. After finding out the reason, we should try our best to adjust and change the fitness program in time so that the weak parts can have a rest.
2. There is no clear fitness goal.
Many people practice their waist today and their legs tomorrow, and as a result, they have practiced for a long time, with little effect. Fitness people must set a goal that can be expected according to their own situation.
3. only pay attention to physiological changes.
The effect of exercise is not only reflected in the enhancement of physical fitness. 10 minutes of moderate training can improve people's mood and make people very happy. Exercise can not only improve the quality of sleep, but also improve the ability to relieve stress.
4. Eat and drink after exercise
Exercise makes you feel hungrier. If you think you can eat anything at this time, you are all wet. Exercise does need more energy, but don't treat food as a reward.
5. Insufficient drinking water
Adequate water can increase energy and reduce appetite. Drink 8 glasses of water every day. During exercise, drink 200-300ml more water every15min.
6. Ignore strength training
You know that running can exercise your calves and swimming can strengthen your body, but do you know that dumbbells play an important role in shaping your body? Strength training helps to build muscle groups, which consume much more calories than fat every day. If we can combine aerobic exercise with strength training, the effect will be better.
Six sports suitable for women's fitness
1, table tennis
Does your boss play table tennis? If he plays table tennis, you should also practice hard, otherwise your brain may not keep up with his thinking! Scientific research shows that table tennis requires the brain to think quickly and nervously, promote the blood circulation of the brain, supply enough energy for the brain, and has a good brain-strengthening function. When playing table tennis, with table tennis as the goal, the eyes are constantly adjusted and moved far and near, up and down, left and right, so that the ciliary muscle and extraocular muscle alternately contract and relax, promote the blood supply and metabolism of eyeball tissue, and effectively improve the function of ciliary muscle.
Step 2 ride a bike
Looking back carefully, is the memory of riding beautiful and pleasant? Studies have proved that this kind of good mood did happen at that time, because proper exercise can secrete a hormone, which can make us feel happy and mentally happy-this hormone can be produced by riding a bicycle. Cycling can compress blood vessels, accelerate blood circulation and let more oxygen enter the brain, so you will feel clear-headed after cycling. Driving a BMW is likely to be a takeaway, and riding a bicycle is likely to be a CEO! This is the new atmosphere of Wall Street.
Step 3 walk briskly
As an effective cardio-pulmonary exercise, brisk walking can increase the heart rate by at least 13 and the oxygen uptake of the brain by at least 5% compared with ordinary walking. Because we have crutches, we can also make full use of our hands when walking upright, so as to coordinate our hands, feet and limbs and promote the regeneration of brain cells. Ordinary walking is ok! Take a walk three times a week for more than 30 minutes each time. The learning ability, attention and abstract reasoning ability of the brain can also be improved by 15.
Step 4 dance
Our athletic ability is sometimes weaker than that of men, because they make better use of the left brain and can easily grasp the balance. Lack of stable balance ability will not only make body movements inflexible, but also seriously affect the correct development of functional differentiation between the left and right brain, especially the organization, reasoning and understanding ability of the left brain. We are different from animals. Animals are born with many skills, such as cats can climb trees and frogs can swim. But we can master all the skills through the study the day after tomorrow. Conversely, by learning these skills, we exercise our brains.
Step 5 fight
Boxing exercises pay equal attention to both hands and brains, and the whole body keeps beating. Every action you take is made after careful and quick consideration by your brain. Your cerebral cortex nerve is in the most suitable state of excitement. You have keen observation, clear memory and active thinking, and your creative potential can be brought into play. You have a stronger need for self-realization, a stronger will to overcome difficulties and a stronger belief in winning. Sufficient blood oxygen supplies the brain, and memory and thinking ability are greatly enhanced.
Step 6 ski
The world is developing towards the equality and freedom we yearn for. Anyone can challenge those Bill or Charles. The challenge begins with skiing, which has long been loved by elites. Close cooperation of eyes, hands, legs and feet can train our reaction speed to the greatest extent. Especially alpine skiing has created a strong sense of success and improved self-confidence in coping with various challenges.
Four kinds of food double fitness
banana
Bananas are natural energy bars. Bananas are rich in digestible carbohydrates and potassium, which help to maintain muscle and nerve function. People's bodies can't store potassium by themselves for a long time, so bananas are very important during exercise. Eating a medium-sized banana can help you maintain a high nutritional level before fitness.
oat
Oat is rich in fiber, which means that it will gradually release sugar into human blood, unlike ordinary starch, which will instantly raise blood sugar. This continuous energy supplement helps to keep your energy level consistent during fitness exercise. Oats also contain B vitamins, which help to convert carbohydrates into energy. It is very beneficial to eat a cup of oatmeal 30 minutes before exercise.
Fruit silk mousse
Generally speaking, if it is a milkshake, we call it a milkshake. But the fruit smoothies here don't need milk. It depends on your personal preference. Fruit smoothies are rich in carbohydrates and high-quality protein. More importantly, they are easily absorbed by the human body and can be digested quickly. Fruit has a high carbon content, but protein in it can't be immediately converted into the energy source of the body, so it was often ignored when talking about health food in the past. However, the high carbon content in fruits can be quickly decomposed and absorbed, and then the protein contained in fruits can help prevent muscle injury.
Whole Wheat Bread
Many people refuse bread when they hear it when they exercise to lose weight. But in fact, whole wheat bread slices are a good source of carbohydrates. If you spread some high-quality peanut butter on bread, or put some low-fat chicken slices to help supplement protein, it will become an ideal pre-exercise snack, which can provide high-quality energy and protein for the human body.