"These big shots are very busy, often working all night, or being awakened by something unexpected, but they are still full of energy. Feeling is deliberately depicting the life state of such a great man. I have a full schedule during the day and sleep less at night. Even if you supplement your sleep, this irregular work and rest should be very harmful to your health. Why is he still full of energy? Is this reasonable? "
There is a great answer: "without that energy, you can't reach such a high position!" "
Although it is not mentioned or rarely mentioned in any successful course that energetic people can achieve high positions, we can find from history and reality that those who can make outstanding achievements must be energetic people.
For example, the most famous Napoleon only slept for three or four hours every day.
It is said that the current president of the United States only sleeps three to four hours a day, and it takes a lot of time to deal with it because of many affairs. He attributed his success to lack of sleep and bluntly said, "How can people who sleep 12 to 14 hours a day compete with those who sleep only 3 to 4 hours a day?"
This sentence is correct. Unless they are past princes or children of the Eight Banners, those excellent people need enough energy to deal with them.
Everyone is born equal, but when it comes to physical quality, it is really unequal. If some people are gifted with high energy, can ordinary people reach a state of high energy?
The answer given in the book Control is yes. Author Zhang Zhanhui, a famous fitness instructor, was once the personal trainer of entrepreneurs and stars such as Xu Xiaoping and Pan Shiyi, and the health management consultant of Fortune 500 companies. 20 15 set up an online fat-reducing camp in Luo Ji's column "craftsmen are like gods" to help millions of people lose fat effectively; In 20 17, the excellent course "Effective Management of Your Health" launched on the "Get" APP sold130,000 copies and was well received.
He extracted many years of experience until fitness, and wrote a book "Control", which expounded the problem of ordinary people improving their energy through training.
How to make yourself full of energy?
The general principle put forward in Control is to start from four aspects: exercise endows 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.
Sports management is to find the comfort zone of the body, keep the energy reservoir flowing at all times, make the energy system run well and efficiently, and empower energy.
In sports management, because the most important means of energy management is running, this book also focuses on running skills.
About running, we must first understand the four indicators of scientific running planning, namely:
1, body fat rate (starting index of running training)
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 not in the obesity range, jogging can be considered.
2. Maximum oxygen uptake (the index that determines the running comfort zone)
The maximum oxygen intake is your greatest ability to get oxygen during exercise. The higher this index, the better your cardiopulmonary function and muscle mitochondrial function.
For a normal adult, if the male reaches 40 ml/kg min and the female reaches 36 ml/kg min, it is considered as passing. It is dangerous to pass below the passing line.
3. Heart rate (an indicator of running intensity)
The first value required for measurement is the maximum heart rate. The most common formula on the Internet is (220- age) times/minute, or you can actually measure it with your own heart rate meter.
The second value you need is the static heart rate, which is measured by standing still 1 min after getting up. /kloc-The heartbeat within 0/minute is the static heart rate when you run.
4. Fatigue index (index for adjusting running intensity)
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 higher than normal, it means that you have exercised too much the day before, and your physical strength has not fully recovered or you have not had a good rest. You should adjust the amount of exercise properly or increase the rest time.
Running is a technical job, and if you are not careful, you will get hurt. The author points out two misunderstandings:
First, the stride is too large. The so-called leapfrog means that when running, the position of the foot landing is located in front of the knee rather than below the hip. When crossing, the injured position usually occurs in the knee, because the knee is the joint of the thigh and calf. Excessive stride will form shear stress, which will lead to knee injury over time.
Second, the heel hits the ground first. Daniel Lieberman Bo Tu, a professor of evolutionary biology at Harvard University, has done relevant research and concluded that it is easier to land on the heel when running. But there is a problem here: our muscles can become strong through continuous training and can provide more and more strength support; However, bones and joints can't become stronger and stronger, and they will only be worn and consumed in years of use.
Therefore, the correct posture when running is:
First of all, the best way to land when running is to land on the forefoot. Achilles tendon and calf muscles can help to slow down the impact after landing.
Secondly, keep your knees bent when running, and use your muscles to relieve the impact when your feet land. If the knee is straight, the impact of the foot landing falls on the bones and joints.
Finally, improve the pace frequency. 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. When running, the pace frequency should be kept at about 180 times/minute.
Through step-by-step exercise, let us be comfortable in high-intensity work and have energy to enjoy life after work, which is the essential appeal of exercise and fitness.
Diet management can provide fuel for energy conversion system and is the most basic energy management method.
The author points out that with weight loss, cardiovascular stress will also decrease, and the whole person will become relaxed and more energetic.
However, exercise is not the most effective way to control weight, and controlling diet is the most important.
But controlling weight for energy management is not the same as simply losing weight. The author opposes the method of fasting to control weight:
"Don't eat staple food, reduce sugar intake, groggy brain, no motivation to do things, lack of happiness, how to talk about energy? It will be counterproductive. "
Diet is the "fuel" of the human body, and the food we choose should be the food that makes the body have no burden, which makes people feel relaxed, comfortable and more energetic after eating.
Just like a good car should use good oil, people should also provide excellent food for the body, and choose high-quality "fuel" if they have enough energy.
So, what kind of food is inferior "fuel" with impurities?
Junk food with high sugar, high oil and high calorie, such as French fries, fried chicken and margarine cake. After eating these foods, people's reaction will slow down, and then they will become more and more sleepy.
Most snacks with high sugar, high oil and various additives are inferior "fuels", which will produce residues in human metabolism. Excessive intake will lead to higher weight and worse energy.
Carbohydrate (the staple food of rice and pasta) should be restricted, but eating too much is not spiritual.
For muscle growth, there must be sufficient protein as the basis. The author thinks that we need to eat foods rich in high-quality protein, that is, milk, meat, eggs, beans and so on. These are our high-quality fuels.
Big fish and big meat are good food, but the cooking method of Chinese food adds too much oil and sugar, which will lead to too much carbohydrate intake.
In short, "there is a Mariana Trench between satiety and eating", so we must take our recipes seriously.
As we all know, these great men attached great importance to rest, although they had little sleep time. A revolutionary teacher once said, "People who can't rest can't work."
Being able to rest is an ability to relieve fatigue in the shortest time and restore the body to its best state. Only by mastering the correct way of rest can you have the energy to enjoy the fun brought by life.
Rest is a skill that empowers work: the purpose of rest is "to rest for a better living condition", not "to rest because of training or work fatigue"; Rest is an active choice, not a last resort. Rest should not only exist on holidays, but every day. Watching TV, brushing your mobile phone and playing games are not really effective breaks.
The most important and effective way to rest is of course sleeping. The author emphasizes that "sleep is the best medical treatment".
To ensure a good sleep, stay away from mobile phones, iPad, computers, televisions and other electronic products 90 minutes before going to bed. Try to avoid exposure to blue light emitted by electronic devices, which will inhibit the secretion of melatonin.
In addition to sleeping, walking, meeting and chatting with friends, returning to nature, taking a vacation and massaging, it can all play a role in rest.
To stay energetic, you need to have a good attitude.
Living in modern society, we are often in such a state that we want to achieve too many goals and overestimate our energy and time; Everyone is busy every day, hoping to be the envy of others, thinking that this is the meaning of life; Every time I reach my goal, I get a compliment, and my short happiness is fleeting. In order to gain recognition from others again, I strive to move towards another goal.
In this process, people will experience all kinds of anxiety, which will easily lead to emotional loss of control and distraction.
We need to strengthen psychological management. If you want to do things well, you must manage your own mentality. The key to mental management is to avoid being emotional, and to keep a state of peace of mind and concentration when doing things.
As Robert M. Borig, the author of Zen and the Art of Motorcycle Maintenance, discovered, when repairing a motorcycle, if you are particularly angry, you won't even put a small part back in place. The angrier you are, the angrier this part will give you. The more anxious you are, the more anxious it makes you. This phenomenon is like action and reaction. The only thing you can do is to take it apart and put it back quietly and intently. There is no second solution.
Sincerity is to be true to people and things, and not to escape. In the face of problems, a meeting is a meeting, and if you don't have a meeting, you don't have a meeting, instead of avoiding or interrupting.
Don't give yourself any reasons and excuses, face, correct and solve problems in time, and distinguish right from wrong.
The author points out that the four dimensions of exercise, diet, rest and mentality should go hand in hand.
Of course, as a fitness coach, the author is best at the management of exercise and diet, which is also a solid aspect of this book.
The author wrote less about the management of rest and mentality. Perhaps this is also a field that varies from person to person. The author mainly talks about his own feelings and experiences.
A man can take a horse to the river, but he can't make it drink water. Exercise, diet, rest and mentality, each of us must start from these four aspects when maintaining our energy, and form our own laws in combination with our actual situation and physical fitness. What suits you is beneficial. This is the most important revelation of this book.