anyone who participates in fitness running should pay attention to regular and gradual progress, especially to control the amount of exercise. In addition, it is particularly important to learn "self-control". Because sometimes the desire to run suddenly disappears, it is necessary to distinguish between "can't run" and "don't want to run". Of course, if you are sick, you should never run, but in other cases, you should overcome "inertia" and keep exercising.
At the initial stage of exercise, the running speed should be limited to no uncomfortable feeling, and the running distance should be no strenuous feeling. Muscle pain in lower limbs may occur after running, which is a normal reaction, and this phenomenon will disappear after a few days of persistent exercise.
In order to determine your level of exercise, you can take some tests after three to four months of running exercise, and the starting point for calculating the level is the distance you have finished in 12 minutes.
people in the age group of 3-39 can't run for 1.5-1.8 kilometers in 12 minutes, which indicates that their exercise level is poor. If it can reach 1.8-2.6 kilometers, it means that the exercise level is good; If it can exceed 2.6 kilometers, it will reach the excellent exercise level.
For people in the age group of 4-47, those with poor exercise level run within 1.6 kilometers every 12 minutes; Good is 1.7-2.4 kilometers; Excellent for more than 2.5 kilometers.
The distances that poor, good and excellent people over p>5 years old run every 12 minutes are less than 1.5 km, 1.6-2.4 km and more than 2.5 km respectively.
Don't fantasize about achieving ideal results in a short time. Only regular exercise will improve your exercise level. If you only run once a week, it won't do you much good to run a long distance. Because in the six days after the interruption of running, the body tissue has consumed all the benefits brought by running. Therefore, run at least three times a week. People who usually lack exercise, once determined to start regular exercise, often exercise too much, which will lead to bad consequences. Physical exercise should be carried out step by step, and the following items should be recorded in the diary every day:
1. The nature, content, duration date and time spent in each exercise;
2. Self-feeling before, during and after exercise;
3, appetite and sleep status;
4. Do you have the desire to continue to take part in exercise?
5. Pulse beat.
according to the above records, it is not difficult to analyze the amount of exercise and make necessary adjustments in time. Generally speaking, the pulse rate should not exceed 12 beats/min after running for 5 minutes and 1 beats/min after running for 1 minutes. If the pulse rate is too high, you must reduce the amount of exercise.
reference: /lhjk.asp
nutritional supplements for beginners
nutritional supplements can provide various nutrients for the body quickly, conveniently and efficiently, and promote muscle growth and recovery. However, for bodybuilding beginners, it is not recommended to use more nutritional supplements in the early stage. Here are only three basic ones.
1. Energy supplements
The representative of this kind of nutritional supplements are all kinds of sports drinks, the main components of which are carbohydrates, which can quickly replenish energy after use. Supplementing enough sugar can prevent and reduce the decomposition of muscle protein during training, and the exercise ability and muscle's ability to do work will be greatly improved.
2. Protein supplement
Whey protein has the fastest absorption rate and the highest absorption rate. It is the best protein supplement after training and can quickly fill muscle cells. Soybean protein is the only complete protein in plant protein. Although its absorption and utilization rate is lower than whey protein, it is very beneficial to female bodybuilders.
3. Creatine
Creatine can increase bodybuilders' lean body weight, explosive force and endurance of muscles, and at the same time, creatine brings water into muscles, which makes muscle cells larger in size and is beneficial to muscle cells to absorb amino acids. When creatine and sugar are used at the same time, the increase of lean body weight and strength is more obvious. Therefore, for beginners, taking the best creatine containing sugar is more effective than taking creatine alone.
[ Edit this paragraph] Look at gentle aerobics in middle age
It is easy for people to get fat in middle age, and it is not easy to find it, but often practicing the following "quasi" weight loss exercises can prevent the further development of obesity: 1. Puppet movements: exercise the upper arm and waist and abdomen. Stand upright, feet apart, arms raised horizontally, elbows slightly bent. The fingers of the left hand are pointing up and the fingers of the right hand are pointing down, while the body is at the same time ...
It is easy for people to get fat in middle age, and it is not easy to find it. However, regular exercise of the following "quasi" weight-loss exercises can prevent the further development of obesity:
1. Puppet action: exercise the upper arm and waist and abdomen. Stand upright, feet apart, arms raised horizontally, elbows slightly bent. The left finger points up, the right finger points down, and the body leans to the left. Then the right hand turns up, the left hand turns down, and the body leans to the right. So repeatedly. Time: 3 seconds.
2. Bend your knees and squat: strengthen your back and hips into your thighs. Separate your feet, bend your knees slightly, and tighten your abdominal and gluteal muscles. Slowly bend your knees and squat, keep this position for 2 seconds to the lowest point, and then stand up to the starting position. Repeat 5 times. Whole process: 3 seconds.
3. flexion control: exercise calf muscles and improve leg flexibility.
(1) Keep your feet apart, keep your legs straight, and stick your hands to your hips naturally. Keep your back straight and bend forward from the hip joint. Hold this position and count from 1 to 15.
(2) Bend further and grasp the calf with both hands. Keep your legs straight, don't hold your knees tightly, and suddenly try to touch the ground. Hold this position and count from 1 to 1. Whole process time: 3 seconds.
4. Side leg lifting: adjust the hip joint.
(1) Starting posture: put your hands on the ground, kneel on your right knee, and straighten your left leg to your side.
(2) Lift and drop the straight left leg for 4 times. Change your right leg before you do it. Repeat each leg for more than 2 times. The whole process takes 3 seconds.
5. Kick back: exercise hips, thighs, abdomen and upper back.
(1) Put your hands on the ground with straight arms and kneel on the ground. Bow your head The left knee moves towards the tip of the nose.
(2) Then raise your head, and at the same time, kick your left leg backward and upward to reach a comfortable and accessible height. Turn your legs to the tip of your nose, and then kick back and up. Repeat 12 times. Change your right leg and do the same. Whole process time: 3 seconds.
6. leg press lying on his side: improve the contour of the inner thigh.
(1) The right hand and forearm support the body and lie on the right side. Put your left foot on the ground in front of your right leg.
(2) Lift the right leg 15 times. Do it on the other side. Whole process time: 3 seconds.
7. pedaling in the air: exercise your legs and flatten your abdomen.
Lie on your back, with your lower back on the ground, support your body with your elbows, bend your knees with your right leg, and move towards your chest, then reach into your leg and keep it 15 cm above the ground, while bending your knees with your left leg and moving towards your chest. Don't arch your back, so it's like pedaling a bicycle. Whole process time: 3 seconds.
8. Arch on the back of the waist: improve the shape of the abdomen and make the waist curve.
(1) Lie on your back, bend your knees and keep your feet firmly on the ground. Hands behind your head.
(2) Arch your back upwards, keep this posture for 2 seconds, then lay flat and cling to the ground for 4 seconds, and repeat for 5 times. Whole process time: 3 seconds.
[ Edit this paragraph] Fitness taboos
When I was at school, I lived in dormitories, classrooms and canteens. Every day after work, I lived in my office and home. Miss Guo felt that life was very boring, and the whole person became dull and lifeless, and her body became much weaker. The considerate husband gave her a fitness card, hoping that she could make friends through fitness, escape from the boring life and depressed mood, and exercise at the same time.
however, after going to the gym several times, she became ill instead. My throat was uncomfortable, and then I caught a cold and had a backache.
"totally enclosed, poor air quality, sweating over cold air conditioning and other problems are the main culprits for getting sick due to improper fitness." Yu Hongtao, chief physician of the Department of Respiratory Medicine, Zhengzhou Fifth People's Hospital, said, "Fitness in a gym with central air conditioning may not do much harm to the body, but in a gym without central air conditioning, you must be careful not to blow against the air conditioning, because after exercise, the blood vessels on the skin surface dilate, the pores open, the lactic acid secreted by muscles increases, and the body is prone to muscle soreness after being exposed to the wind."
"The original purpose of fitness exercise is to make the body sweat, but too low indoor temperature will make the athletes sweat, which will lead to clogged pores and a cold." Yu Hongtao said, "If the space in the gym is relatively closed, narrow and crowded, the sweat and microorganisms on the human body surface will also increase accordingly, and bacteria, viruses and pathogens in the air will easily induce respiratory diseases such as pharyngitis and tracheitis."
Because you consume a lot of physical strength, you need to breathe a lot of fresh air and emit a lot of carbon dioxide at the same time. Especially in the gym, if there is no good ventilation and convection device, it will lead to the continuous circulation of exhaust gas in a limited space, which is not good for exercisers who do aerobic exercise. During exercise, the indoor temperature should not be too low, and should be controlled at around 26 degrees Celsius.
What's the difference between men's and women's fitness
Physical exercises are concrete actions of various sports means, mainly bodybuilding, strength-building exercises and various types of aerobics.
Generally speaking, men mainly do strength exercises, and bear a large exercise load, so that the muscles of all parts of the body can develop in a coordinated, symmetrical and balanced way.
To develop the neck muscles through head extension, head flexion and lateral neck flexion and extension. In order to develop chest muscles, you can bench press barbells, pull springs and push-ups; In order to form a "beautiful inverted triangle", the training of the back and abdomen is particularly important. The rowing action of bending body is adopted, and the stretcher is pulled backwards, sideways and horizontally. Pull-ups after wide neck grip (horizontal bar) to develop latissimus dorsi; Abdominal exercises are carried out by lifting legs, doing sit-ups and turning with full weight. Adopt straight arm to lift horizontally and lift upward (barbell, dumbbell); Straight arm around the upper arm (barbell, dumbbell); Holding the bell in both arms and bending on the chest; Pull-ups on the reverse horizontal bar are the main methods to train the arm. Leg muscles can be trained by lying on the stomach and swinging on the leg; Swing your legs after standing and squat under load. The above is the exercise of developing the muscles of six parts of the whole body.
Different from the beauty of lines in men, women must pay special attention to the exercises of chest, abdomen and back muscles.
adopting popular aerobics combined with proper strength exercises can achieve the purpose of bodybuilding. For example, unarmed exercises highlight the training of joints such as neck, hip and knee; Solid ball exercises have more effects on wrist, finger, spine and other joints; Dance aerobics pays attention to the training of legs and waist. In addition, strength exercises often use various tensioners and load squats.
In short, only according to the development law of human body, combined with its own characteristics, and adopting correct and effective scientific methods, can we shape its own harmonious physical beauty.
[ Edit this paragraph] Cycling to lose weight
Aerobic cycling method: Cycling at a moderate speed usually lasts for about 3 minutes, and at the same time, we should pay attention to deepening breathing, which is very beneficial to the improvement of cardiopulmonary function and has special effects on losing weight.
intensity cycling method: firstly, it is necessary to specify the riding speed every time, and secondly, it is necessary to specify your own pulse intensity to control the riding speed, which can effectively exercise people's cardiovascular system.
strength cycling method: that is, riding hard according to different conditions, such as uphill and downhill, which can effectively improve the strength or endurance quality of legs and effectively prevent the occurrence of thigh bone diseases.
Intermittent Cycling Method: When cycling, you should ride slowly for a few minutes, then fast for a few minutes, and then slow and fast again. This alternating cycle exercise can effectively exercise people's heart function.
arch riding method: riding with the arch (i.e. Yongquan point) touching the bicycle pedal can play the role of massaging the acupoints. The specific method is: when pedaling with one foot, the other foot does not exert force, and the bicycle is driven forward with one foot, pedaling with one foot for 3 to 5 times at a time, and exercising when facing the wind or uphill, which has better effect.
[ Edit this paragraph] Description of 8 major fitness terms
1. Position
refers to the muscle parts to be trained in an exercise. For beginners, the concept of part is rough and general. Such as pectoral muscle, dorsal muscle and biceps muscle. For professional athletes, the concept (meaning) of parts should be more detailed and accurate. For example, the upper edge, lower edge, middle bundle, outer edge, inner edge, lower outer angle and lower inner angle of pectoralis major muscle.
2. Actions
It refers to how many exercises are used when training a certain muscle group. For beginners, it is enough for each part to do 1-2 exercises at a time. For athletes, sometimes there are as many as 6-8 training movements in a certain part.
3. Number of groups
In bodybuilding training, the number of groups of each movement ranges from 1 or 2 to 7 or 8, or even more than a dozen. It depends on the training stage, purpose and level. Generally speaking, beginners do 1-4 groups of each movement, and middle-and high-level athletes and bodybuilders do 4-6 groups/movements.
4. Times
refers to the number of repetitions that can be completed when a group of exercises are exhausted. (Also called effective times) Generally, less than 4 times is used to improve strength. 5-15 times is moderate, which can be used to increase muscle volume and girth. More than 16 times is multiple times, which is mostly used to improve muscle separation, fineness and fat reduction.
5. Weight
refers to the weight used in training (it is usually different from the actual resistance load of muscles according to different movements). If the maximum weight (the weight that can be lifted at one time with all one's strength) is taken as a reference, more than 85% of the maximum weight is a large weight; 65%-8% is medium weight; The weight below 65% is a small weight. Training with medium and heavy weights can increase strength and muscle circumference. Training with medium and small weights can improve the clarity, separation and fineness of muscles and reduce some fat.
6. Group interval
This is a very important factor that is less valued. Refers to the rest time between the previous group and the latter group. This time is actually an indefinite amount, not 3 seconds or 1 minute. In actual training, it should depend on my age, the size of the muscles I trained and my physical condition at that time. Generally, it is based on the heart rate. When the heart rate returns to 5-6% of the limit heart rate (22- my age), the next group of training can be started. (Under normal health, of course) Usually, the short interval is about 2-4 seconds, the medium interval is about 1 minute, and the longer interval is more than 1 minute and a half.
7. Speed
refers to the speed of doing exercises (including the whole process of landing). Generally, the explosive speed of each action is fast when it is less than 1 second, medium speed when it is about 1-2 seconds, and slow speed when it is more than 3 seconds. Bodybuilding training generally adopts uniform and slow moderate speed. It is wrong to use inertia in all kinds of swinging movements and free falling movements when doing exercises.
8. Frequency
Practice frequency means training several times a week. According to the different training level, the frequency of practice is different. Usually beginners can practice 3 times a week, middle-level practitioners can practice 3-4 times a week, and high-level athletes can practice every day or even 2 times a day in the season. However, for a certain muscle group, the training frequency should not be too frequent, and the higher the level, the less training times per week. Because the experiment shows that after an intense heavy exercise training, the physical function is at a declining level for 2-3 days, and it will recover to the original level for 3-5 days, and it will take 5-8 days to recover excessively.