Before fitness, you must first understand the purpose of my fitness. For most people, including me, there are no more than two key purposes of fitness. One is to be comfortable in high-intensity work, and the other is to have the energy to enjoy life outside work.
The cardiovascular system is the foundation of everything, so good cardiopulmonary function is particularly important. Without knowing your heart and lung function, numbness exercise may bring many negative effects, even affecting life safety.
How to know your cardiopulmonary function? Here is a professional index called maximum oxygen uptake, which is the maximum amount of oxygen obtained during exercise. The higher this index, the better your cardiovascular system and cardiopulmonary function. The passing line for normal adults is 40 for men and 36 for women. There is a risk of sudden death below this line.
In order to know your physical condition in real time, you can configure a professional heart rate watch or bracelet, preferably the maximum oxygen uptake value, so that you can arrange your training intensity reasonably through this value.
Secondly, use Cartesian formula to calculate your own exercise heart rate interval: heart rate of cardiopulmonary training =(220- age-static heart rate) (55%~65%).
+Static heart rate. Based on my age of 20 19, my heart and lung training heart rate = (220-33-52) (55% ~ 65%)+52 =126.25 ~139.75.
If you know your heart rate range, you can exercise reasonably. If running has exceeded your heart rate range, you can walk instead. It is suggested that you can walk on the treadmill at a speed of 4~6, so that your legs will not leave the ground and have little influence on your knees. The slope can be gradually increased, and finally you can find the most suitable exercise intensity for yourself at this stage.
The last point is to keep a good sleep. If you can't sleep well, you should make up your sleep in time. It's better to take a day off without exercise.
1, it is not advisable to lose weight by gaining muscle, because it takes at least one month of hard practice to gain one kilogram of muscle, so the weight loss efficiency is very low.
2, high-intensity exercise is not desirable, because high-intensity exercise consumes sugar and water in the body, and fat consumption is very small. Fat can only be consumed in low-intensity exercise, that is, walking in a suitable heart rate range or walking uphill on a treadmill.
Focus: Fat consumption requires oxygen, and there must be enough oxygen to consume fat during exercise. At this time, the intensity of exercise is lower than our cardio-pulmonary training intensity, so the intensity of fat loss is 35%~55% of Descartes formula. This exercise intensity consumes the most fat.
My 20 19 fat-reducing intensity is to control the heart rate = (220-33-52) (35% ~ 55%)+52 = 99.25 ~126.25.
3, dieting is not desirable, because the decline in immunity during dieting is irreversible, irreparable, and very harmful to the body.
Healthy body fat standard (body fat rate): male 15%~20%, female 20%~25%, female lower than 17%, which will affect the normal physiological cycle.
4. Scientific diet is the key.
There are three kinds of food: sugar, protein and fat. The conversion rate of sugar is about 70%, and that of fat is about 96%. The conversion rate of protein depends on its own demand, how much it needs to be converted, and how much excess is discharged. But if protein absorbs too much, the amino acids in it will melt into the blood, and these amino acids will be preferentially consumed during exercise.
Key points: Control the intake of sugar and fat, eat more protein, and ensure enough satiety.
If you don't exercise, you need 1 g protein per kg body weight, and if you exercise, you need 1.5 g protein per kg body weight. According to the weight of 60 kilograms, you need 60 grams of protein every day, that is, 8 eggs, or more than 300 grams of lean meat. You need 120 grams of sugar every day, and fat accounts for 30% of the total calories in a day. A normal diet is enough.
Provide an energy intake formula for people over 25 who have lost fat:
Daily intake of carbohydrates: female body weight is 1.8g/kg, and male body weight is 2g/kg;
The daily intake of fat is 1g/kg (same for men and women);
The daily intake in protein is 1.4g/kg (for both men and women);
According to my current weight of 70kg, I need carbohydrate 140g, fat 70g and protein 98g every day.
Flexibility is a function that has the greatest impact on the quality of life. First of all, the purpose of improving flexibility is to find a balance between flexibility and stability. The best way is proper exercise.
One way to test your flexibility is to sit on the ground, bend forward, put your hands down as far as possible, and then stretch forward. If you can touch your toes, it means that your flexibility is good. If you can only touch your knees, you must focus on improving flexibility.
Two ways to improve flexibility:
1, static stretching, keeping a stretching action still and paying attention to movement will have good results.
2, dynamic stretching, do some stretching actions continuously, each action is in place, and then immediately replace the next stretching action. Pay attention to doing it before exercise, which will help to raise your body temperature faster and reduce sports injuries. Refer to the figure below.
Correct movement sequence:
1, massage yourself with a foam shaft to open tense and stiff muscles.
2. Dynamic stretching.
3, special training, such as cardiopulmonary training, strength training.
4. Static stretching.
Muscles have little effect on health, and the purpose is just to look good. We can understand it as bodybuilding. However, the range of muscle aging is similar to that of heart function, so muscle training can effectively resist aging.
Three dimensions of muscle:
1, muscle endurance: the time that can be maintained to complete an action.
2, muscle strength: the maximum strength that muscles can send out.
3, muscle mass: the total amount of muscle.
Among them, muscle endurance and strength are the most helpful to daily life. The criterion for judging muscle endurance is: squat at least 30 times with bare hands at a uniform speed.
The way to improve muscle endurance: walking.
1. intensity: when exercising heart and lung, the heart rate should be 55%~65% according to Cartesian formula, and when controlling weight, it should be 35%~55% according to Cartesian formula. When exercising muscle endurance, the corresponding results can be obtained by following the above two intensities.
2. Action: When walking on the treadmill, keep the speed between 4 and 6 kilometers, stand in the middle of the treadmill, and keep the navel pointing forward, so as to ensure the stability of the hip joint. By increasing the slope, the walking range is gradually increased, so that the muscles of abdomen, buttocks, calves, back thighs, arms and other parts are involved. Keep your toes forward to avoid fatigue damage caused by long-term walking. Walking outdoors needs the same thing. Pay attention to increase strength in time after improving muscle endurance, so as to improve physical fitness.
Sufficient muscle strength can ensure that you are not easy to get hurt in an emergency.
Eligibility criteria for muscle strength:
1, complete a standard kneeling push-up and push up 50% of your weight, so that you can easily push yourself up and sit up when wrestling.
2. Find a horizontal bar almost as high as your navel, straighten your hands and feet and see if you can pull yourself up from the lowest position. If you go to the gym, you can find a sitting position and pull down the equipment to see if you can pull up 60% of your weight. If you can, your back is strong enough.
3, complete a load-bearing squat, the weight of the load is the same as your own weight, you can complete the strength of the lower limbs enough, so that your joints are not easily injured when running.
Key points: When improving muscle strength, every movement should be exhausted and all muscle fibers should be mobilized.
Finally, say a few important parts that make you look good:
1, mermaid line, vest line. The premise is that your body fat must be low enough.
2, ass. Correct walking posture can effectively train gluteus maximus, and you can practice kettlebell swing if you are demanding. Girls choose 12 kg, boys choose 20 kg, three days a week, at least 70 times a day.
3, the back of the calf. The muscles here should not be too developed. The correct way is to relax the calf with a foam shaft, then do dynamic stretching, then exercise, and finally do calf stretching. Pay attention to getting rid of the habit of making mistakes in walking and running.
4. Back muscles. With the increase of age, back muscles become very important, and developed back muscles can effectively prevent hunchback.
Manage our health according to the above methods, for nothing but to work hard and enjoy life!