24 hours a day, we sleep 8 hours a day lying down, working 8 hours sitting, going to work on the road to 2 hours, buy food to cook for 2 hours, 2 hours at home, watching TV 2 hours, 24 hours gone , Which is not shopping, watching movies and other leisure activities.Why do we have time to exercise? Lu Xun said: time is like water in the sponge, squeeze squeeze always there.Summed as long as you want to exercise, there will be time, Less Internet, less time watching TV came out.
The day our ancestors began to walk upright, we told the time, and we were different from the pig! But slowly our legs were no longer walking or running, the car, the elevator instead of walking, the sofa, the computer table being tight Tight to the landlord our potato-like body, we forget my arms are used to swing, legs are used to jump, running, let us move from the beginning! The following provides a sports schedule as a reference, you also According to their own situation to list a sports schedule.
1, morning after breakfast finished drinking tea, the sun rises 30 to 60 minutes after exercise.Jogging, tai chi (or brisk walking).
2, work, can not work or ride a bicycle best, if by bus, try to stand, always sitting, buttocks will become flat.
3, to the company do not take the elevator, to climb the stairs.
4, 30 minutes after lunch 30 to 60 minutes walk, the conditions can climb the stairs.
5, 6:00 to 7:00 for aerobic exercise, do dumbbell exercises, abdominal exercises, muscle stretching exercises 2 times a week 5 times.
Many people will laugh, have not yet retired, what to play Tai Chi. In fact, because young, should learn Tai Chi. Many young people temper more impatient, do things without patience. Tai Chi does not seem to leisurely effort, but Really want to lay, is not easy.
Tai Chi is about harmony between man and nature, combined with static and dynamic, one after another aside .Taijiquan is not just a fitness exercise, but also a way of interpretation of life .Study abroad taijiquan per person per hour to pay 10 ~ 30 US dollars, learning Tai Chi in China are free, there are teachers everywhere, I hope we do not miss such a good opportunity.
What is aerobic exercise?
Aerobic exercise means exercising intensely (like aerobics, running, cycling, climbing stairs, etc.) for a long period of time (45-60 minutes) so that the heart (blood circulation system) and the lungs Effective stimulation, improve heart and lung function, so that all tissues and organs get good oxygen and nutrient supply, maintain the best function, and the body excess fat, to achieve the purpose of weight loss.
Fat burning on the intensity and time of exercise have strict requirements for moderate exercise, in 20 minutes, almost all the calories consumed from carbohydrates and proteins, which consume excess fat can not play the slightest effect in 30 minutes 35% of calories consumed are from fat and 40% from fat in 40 minutes, with more and more fat consumed as time progresses.
What is anaerobic exercise?
Refers to the muscles in the state of 'hypoxia' strenuous exercise, such as weightlifting, throwing, high jump, long jump, tug of war etc. Due to excessive speed and explosive force, the body's sugar too late to undergo oxygen decomposition, and had to rely on 'Anaerobic function.' The intense short-term high-speed exercise consumes almost all the heat from carbohydrates and proteins, which consume excess fat can not do anything.
Many people say that every day to work from work are walking, but a week down 1 kg are not lost. Want to lose weight must choose aerobic exercise .As aerobic exercise, the heart rate is generally at about 130 beats per minute for the best This is also called gold heart rate, only in the state of the heart of gold, fat will burn ordinary walking heart rate of only 80 beats / min, of course, there is no way to burn fat because of different ages, the gold standard of heart rate is different Generally speaking, the heart rate of gold is 170 minus the value of age. For example, the 30-year-old gold heart rate is 170-30, equal to 140.
During exercise, we can measure the pulse to know whether we achieve the golden heart rate. If it is reached, do not be happy too early. This is only the beginning of burning fat. Generally this period should be maintained for about 20 minutes and then the movement speed is slow Down 3 to 5 times a week can be aerobic exercise, the number of times too hard to achieve exercise purposes.
How aerobic run?
How to teach you how to run aerobic today, running is not as simple as we imagine, the following specific steps to see:
1, 5 minutes walking heart rate (80 ~ 90 beats / min) warm-up, to avoid physical injury.
2, 5 minutes brisk walking heart rate (90 ~ 100 beats / min), heart rate gradually accelerated, the body fever.
3, 10 minutes jogging heart rate (110 to 120 beats / min) rapid heartbeat, the body began to sweat, it is only the body of water and salt.
4, 20 minutes running speed heart rate (130 ~ 140 beats / min) gold heartbeat, began to burn fat.
5, 10 minutes jogging (110 ~ 120 beats / min) there will be sweat rolled down.
6, 5 minutes go heart rate (90 ~ 100 beats / min) face redness.
7, 5 minutes walking slowly (80 ~ 90 beats / min) to return to normal.
Aerobic exercise an hour better!
Walking 1 hour burning 450 joules (110 cards) of heat; 1 hour running to burn 2500 ~ 2900 coke (600 ~ 700 calories), but a few hours to eat a few people eat?
Therefore, it is recommended that you go to the gym to pick aerobic exercise, aerobics because there are dance aerobics dancing, 1 hour a blink of an eye has passed, and 1 hour of aerobics can burn 3300 ~ 4500 coke (800 ~ 1000 cards) Calories. The most important is aerobic exercise is a collective activity, everyone is very interesting to jump together.
In addition, swimming, cycling, skipping, etc. are also good aerobic exercise, you can also choose according to their own situation, choose your favorite sport, remember two points, 45 to 60 minutes of exercise, the heart rate needs to reach about 130. A lot of people No exercise habits, even if you want to exercise do not know what to do, here to give you some advice:
After aerobics, body temperature, muscle flexibility, this time is very suitable for the body's local muscle training, you can do dumbbell exercises, abdominal exercises, muscle stretching exercises. Dumbbell exercises is a strength training, weight loss in sight The goal, strength training and aerobic exercise is as important.
Strength training is conducive to increasing muscle mass, the lean muscle mass consumption of calories every day is much higher than fat flat and solid lower abdomen at this time is very easy to form, just started to do, we will feel very difficult, take your time, do not worry, The same as according to their own situation to do the exercise.The last muscle stretch makes you feel very comfortable, muscle stretch well, after exercise, the muscles without any feeling of pain.First dumbbell exercises, abdominal calisthenics, muscle stretching exercises Do 1 times on it, and slowly have to practice 2 times.
After taking a bath?
After the exercise, sweat shy immediately took a bath, that this can clean sweat, but also to eliminate fatigue, in fact, not only harmful to health, but also prone to accidents.
Because after strenuous exercise, the body temperature increases, the human subcutaneous blood vessels significantly dilated, blood flow increased, if immediately wash cold water bath or swimming, it will affect the opening of sweat pores, so heat should not be distributed, then cause muscular rheumatism; the same time , After strenuous exercise, muscle and skin vasodilation, in order to adapt to the heat and the removal of metabolites needs.If cold bath or swimming at this time, the skin muscle blood vessels will shrink when cold, a lot of blood back to the heart, reducing muscle blood supply and Aggravate the burden on the heart.Therefore, after exercise to rest for 30 minutes, then take a bath.
Weight loss is like a long march, a good start is half the success, I believe you, and only persevere, we will reach the other side of success.
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