Healthy living 15 The fitness goal you should set in 2022. The best way is to make some simple changes to your daily habits. Here I would like to introduce you to the 15 fitness goal you should set for a healthy life in 2022.
Healthy living 15 The fitness goal you should set in 2022 1 It's never easy to start such a journey. You must remember that this is not a quick meal, it is a way of life. Don't feel that you have to do everything at once, because it is likely to break you down. You may also find yourself giving up, because a crash diet is not sustainable.
The best way is to make some simple changes to your daily habits. Over time, you will find that all your bad habits have become good habits.
According to Phillippa Lally, a researcher in health psychology at University College London, it takes more than two months, or 66 days, to form a new behavior. Of course, how long it takes to form a new habit depends on behavior, people and environment.
Here are 15 fitness goals that can help you:
1. Drink more water.
Auden said that "thousands of people live in a world without love, but no one can live in a world without water". The most important thing in any diet is to stay hydrated. Drinking water can help you digest, transport nutrients to all parts of the body, and even help improve cognitive function.
Ideally, you need to drink half your body weight (ounces) every day, that is, if your body weight is 150 pounds, you should drink 75 ounces (about 2250ml) of water every day.
I hope that by following this rule, you can maintain a stable daily water consumption.
2. Add some lemon and apple vinegar to the water.
Experts suggest that we sleep for 8 hours every day, which means that we are dehydrated for 8 hours every day. Therefore, the first thing to do in the morning is to replenish water, which is absolutely necessary.
The best way to replenish water is to drink one or two glasses of water every day. To add extra excitement, add lemon juice and 05 teaspoons of apple vinegar. Lemon and apple vinegar can help your body detoxify, clean and digest.
Stop eating calories
Yes, it is important to keep water, but try to avoid high-calorie drinks, such as soft drinks, specialty coffee and fruit juice, because they are rich in quick-acting sugar.
Really force yourself to stop drinking this drink, and before you know it, you will find its benefits.
Do more stretching exercises.
Always remember to stretch! The benefits of doing this are enormous, but if you can't do this, the consequences may be terrible.
Do yourself a favor and do stretching exercises before and after exercise. This will promote healthy cooling, improve flexibility and reduce the pain the next day. Failure to stretch will lead to physical injury and muscle injury.
So, the next time you exercise, don't forget to spend a few minutes stretching before and after exercise.
Here are some simple stretching exercises that you can try:
15 static stretching exercises to comprehensively improve your exercise routine.
5. Add some high-intensity interval training (HIIT)
You must have heard of HIIT training, because it is playing an increasingly important role in our hearts. Please don't doubt when I say "it works".
Its benefits include reducing body fat, improving endurance, slimming muscles and increasing hormone secretion.
HIIT means doing high-intensity exercise in a short time (about 30 seconds) and then doing slow exercise for about 90 seconds.
HIIT training 1-3 times a week will achieve good results.
6. Pay attention to breathing during exercise
To a great extent, breathing is second nature to most of us. But when exercising, you may find yourself holding your breath, which is not good.
It is important to inhale consciously through your nose and exhale through your mouth, which will fill your lungs with oxygen.
7. Exercise more muscles
We all want to have slim muscles, because it not only looks good, but also has great benefits to health:
Improve posture
Reduce body fat
Improve metabolism
Strong bones
Protect and improve joint health
Improve endurance
8. Reduce body fat
This is obvious, but it is an important step to make you healthier. Reducing body fat has many benefits, such as:
Improve joints and tendons
Reduce the risk of diabetes
Reduce the risk of heart disease
Relieve inflammation
Better performance and durability
Improve appearance and self-confidence
Improve the hormone status in the body
Remember, this is not a competition. See how quickly you can lose your body fat. Healthy weight loss is about 1-2 kg per week.
Going on a fast diet or forcing yourself to do too much exercise in the gym will make you achieve unrealistic goals, and you may find that the weight you have lost is constantly rebounding.
Therefore, treat it as a way of life, slowly and steadily.
9. Eat more vegetables
What you eat is the most important factor in a healthy living plan. Make sure you get as many nutrients and vitamins as possible from food.
Eat more dark leafy vegetables, because they will provide you with a lot of vitamins, minerals, nutrients and antioxidants-all of which your body needs!
Don't forget to avoid processing food. They are usually high in fat and low in vitamins.
10. Start sugar removal.
Another primary goal that you can start right away is to reduce your sugar intake. It won't cost you anything and save you money, but in the long run, it can improve your health.
There is no doubt that we eat too much sugar, which should be one of your first goals (eliminating or greatly reducing sugar intake).
Reducing liquid calories is a good start. If you want some candy, you can choose fruit or dark chocolate.
1 1. Let yourself rest and recover.
Exercise is the process of decomposing muscle tissue, which can be recovered through proper nutrition, rest and recovery. It may be tempting to spend two hours in the gym every day and try your best to achieve your goal, but it is not the most effective way.
If you don't let yourself get proper rest and recovery, it will make you take a few steps back. Your body will be more vulnerable to injury or even illness, and your immune system will be weakened by the gradual strength of your body.
12. Get some sleep
When you don't get enough sleep, it is almost impossible for you to achieve your health and fitness goals. Lack of sleep will increase stress hormones in the body, which will lead to inflammation and chronic diseases over time.
Give priority to sleep and restore your health. Ensure 7 to 8 hours of sleep. In addition, give yourself some relaxation time and regular activities before going to bed to help yourself get more stable sleep every night.
Focus on habits rather than results.
It is easy for people to fall into the mire of pursuing a certain result, or waste their time on a kilometer's journey, so it is very important to form a habit, which will naturally bring you these goals.
Don't look at weighing scale, tape measure or body fat percentage. Focus on the habits that can bring these achievements.
Don't compare yourself with others, you are you.
14. Go out for fitness
It may be difficult, depending on the weather you have experienced, but the more fresh air and sunshine you can get outdoors, the better.
Staring at the wall while doing aerobic exercise in the gym is not very helpful for your mental stimulation.
Try to challenge your body outdoors. Walking is good, and it's just running and walking. Give yourself more spiritual stimulation and change the environment. This is also much better than inhaling recycled gym air.
15. Do at least one pull-up.
This is the last goal worthy of attention, because it is a great test of strength and your health.
If you haven't done it yet, you know what a challenge it is. Your goal is to do at least a complete standard pull-up, which will not only let you know how much progress you have made, but also be a good way to make you more focused and motivated.
Note: This picture is an external picture!
Healthy Living The fitness goal 15 that you should set in 2022 originated from yoga in ancient India. After thousands of years, it has gradually become a popular fitness method today. People rediscover the magical charm of yoga, and the purpose is no longer to follow the asceticism or practice of ancient Indians, but to choose yoga. In a sense, they chose a healthy lifestyle, more precisely, a healthy philosophy of life.
Ancient yoga is favored by modern people.
Nowadays, there are more and more followers of yoga, and public figures have played a great role in promoting it to some extent. It is said that retired IOC President Juan Antonio Samaranch has incorporated yoga into his daily exercise. Supermodel Christy Turlington not only talked about the beauty of yoga in famous magazines, but also personally designed yoga clothes and founded a brand of yoga clothes. Elizabeth hurley, the spokesperson of the famous cosmetics brand Estee Lauder, still recovered impeccably after delivery. Although yoga may not be the only magic weapon for them to keep their charming figure, it is a fitness method that they strongly recommend to others.
Not only celebrities, but also more and more urbanites are beginning to join the ranks of practicing yoga. Some young women around me used to look tired and dignified all day. After practicing yoga for a period of time, their bodies become soft and slim, their skin color is rosy, and they look radiant and full of vitality.
What kind of magic charm does yoga have to make people feel reborn? This is not so much a fitness method as a healthy philosophy of life.
The word yoga comes from Sanskrit transliteration, which means combination and connection. This is also the purpose and purpose of yoga, and it is the meaning of concentration for meditation. But what is the "combination" with what? Yoga actually refers to the "combination" of human instinct from low to high. Similarly, it can also be "combined" from high to low or combined with self. This also means freeing yourself from pain and disaster, just like the highest universal spirit.
Today, yoga, which pursues the harmony between soul and universe, has developed into a series of perfect and scientific cultivation methods from body to spirit. It advocates a healthy and peaceful attitude towards life, a view of physical and mental harmony and effective exercise methods, which conforms to people's desire to return to peace and relaxation in the noisy and complicated city. Thus attracting a large number of followers.
Harmony between body and mind: the charm of yoga
Yoga is by no means equal to general fitness. It is a philosophy of life advocating "the unity of body and mind", which can not only get the coordination and health of all aspects of the body, but also cultivate people's good mentality of concentration, peace, calmness and objectivity at a higher level, so that people can cultivate their self-cultivation and obtain a healthy state of unity of body and mind. This is an incomparable feature of other fitness activities.
To some extent, the harmony between body and mind advocated by yoga has its scientific basis. Yoga practice can be divided into eight stages, also called eight branches, namely: restraint; Discipline; Posture and posture; Adjust interest rates; Control the senses; Introspection; Meditation; Samadhi is the realm of unity of body and mind and detachment. These are all to adjust the functions of all aspects of physical and mental exercise to make it coordinated, orderly, balanced and healthy.
The postures and postures in yoga are a kind of deep stretching exercise, which can effectively stimulate the muscles, nerves, endocrine system and digestive system, improve blood circulation and hormone secretion, and eliminate waste toxins in the body. Constant practice can enhance the flexibility of the body, make the body lines slender and symmetrical, and enhance the sensitivity of the limbs. Through breathing, meditation and other exercises, you can calm your nerves and make people open-minded, calm and calm.
This kind of fitness method, which can exercise both body and mind, does not need any auxiliary fitness equipment, nor is it limited by the venue like other fitness projects such as ball games and swimming. But practicing yoga is not just setting aside a period of time for posture training or meditation every day. The idea of yoga will run through all aspects of your life. For example, choose a quiet and natural living atmosphere, light diet, soothing music, cheerful and peaceful mood and so on.
In terms of diet, yoga advocates healthy and temperate eating habits, believing that diet not only affects the body, but also has an important impact on the mind and spirit. Yoga divides food into three types: inert food, pleasant food and denatured food. Inert food is easy to cause neglect, illness and mental retardation, which is harmful to the mind but not to the body, including greasy and fried food, especially meat; Pleasant food is rich in nutrition, rarely uses spices and seasonings, and is easy to cook. Eating these foods can cultivate noble sentiments, make the body healthy, pure and energetic, make the mind quiet and happy, and be beneficial to the body and mind, including all fresh and delicious vegetables, fruits, foods with little flavor, grains, bean products, milk and so on. Genetically modified food is a kind of food that can provide energy, which is good for the body and not good for the brain. Regular use can cause mental and physical impetuosity, such as food with strong taste. From the food composition, pleasant food contains a lot of natural protein and vitamins, which is a healthy diet.
In addition to these, the important principles of yoga diet include: advocating vegetarian and balanced diet, eating fresh vegetables, fruits and nuts every day; Don't overeat, chew slowly and eat until you are 80% full; Drink more water every day. Water can clean the toxins produced by the body during the day and prevent premature aging.
Therefore, modern people who choose yoga also choose a healthy and green lifestyle. This may be the fundamental reason why yoga is popular all over the world.
Choose the yoga that suits you.
After thousands of years of development and evolution, yoga has spawned many factions. Yoga can be divided into six categories: wisdom yoga, professional yoga, faith yoga, hatha yoga, king yoga and kundalini yoga. The theories of different yoga factions vary greatly. Wisdom yoga advocates the cultivation of knowledge concepts; Yoga advocates inner practice and guides more perfect behavior; Belief in yoga is the synthesis and derivation of the former; Hada yoga includes mental system and physical system; Raja yoga is inclined to mind and pranayama; Kundalini yoga requires many people, but few people practice it.
In modern times, yoga has made some progress. Combined with the content of fitness exercise, yoga has evolved from a religious practice to one of the forms of fitness. For modern urbanites with fast pace of life and great psychological pressure, the quiet and distant meaning of yoga gives them a lofty realm of complete extension that is integrated with the universe.
Modern popular yoga methods can be divided into the following categories:
HathaYoga is the first choice for beginners to learn yoga. Suitable for high-pressure people and white-collar workers with fast pace of life. The purpose of training is to concentrate, relieve stress, exercise, strengthen the flexibility of the body and understand a quiet mind.
At the room temperature of 38 degrees Celsius, bikram yoga can strengthen blood circulation, expel endotoxin from the body and strengthen the protection of the spine by practicing posture and breathing. Suitable for people who want to lose weight quickly after all kinds of weight loss methods have failed.
PowerYoga emphasizes posture and has a fast pace. It is a set of yoga with more than 50 movements. Emphasize physical strength, do a lot of exercise, promote metabolism, make muscles strong and elastic, and improve physical fitness. Beginners of yoga can improve their physical fitness, try to challenge themselves, explore the limits, and have excellent body shaping effect.
Yin yoga is the best way to explore "self", "true self" and "id", focusing on meditation, voice guidance and meditation, and seeking harmony, unity and stability between soul and body.
Different schools of yoga emphasize different points. And yoga can't be practiced anytime and anywhere. Therefore, after making clear the purpose of your practice, you should consult the yoga class in the fitness club, or even listen to it once or twice to understand the key points of teaching.
Yoga requires a quiet, ventilated and comfortable space. Dress loosely, barefoot and on an empty stomach when practicing, and there are certain requirements on time. Therefore, it is very important to find an experienced teacher. A good expert can not only help you get correct and effective practice methods, but also explain the philosophy contained in each yoga movement, guide you to make continuous progress and experience the realm of physical and mental harmony more effectively.