Affected by the epidemic, it is estimated that everyone has gained a lot of weight during their stay at home, and Lian Guomin's younger brother Jackson Yee has gained 1 Jin.
When Nana learned that Jackson Yee had gained weight, it seemed more and more kind to call him.
I'm no exception. I've gained ten pounds in the past few months.
But in the past month, I've tried to start exercising in a scientific way, which is not only easy every time, but also easy to stick to.
Moreover, under my guidance, my wife, who didn't like sports at all, called her death when she ran more than 2 kilometers. After two weeks of practice, she was able to run 5 kilometers smoothly, and gradually fell in love with aerobic exercise, found the pleasure of running, and lost one catty every week.
how do we do it?
There is an old saying that "a single effort can bring down ten meetings", which means that a person with great strength can defeat ten people who know martial arts. Metaphor is useless in the face of absolute strength.
Modern scientific research has proved that drinking strong tea, coffee, eat areca, chocolate and even smoking, although useful, can only temporarily stimulate the nerves and improve the energy for a short time, and long-term use is not beneficial to the body.
Because your physical strength itself is not enough, those things are actually overdrawing your physical strength. The best example is that your body will be more tired after the refreshing effect. And you're welcome to say that in the face of aerobic exercise, these are all gestures.
Ordinary people can easily get plenty of energy just by walking or jogging regularly.
Before I started exercising, I carefully read the books Running Bible, Exercise to Transform the Brain and Control. First, I positioned myself as a beginner and followed the scientific exercise method seriously. The final result was amazing:
After only practicing running for one month, I was able to easily jog for more than 45 minutes and 7 kilometers continuously, and my wife was able to run 5 kilometers continuously and smoothly.
By the way, you can lose one catty of body fat every week.
If I can only recommend one book, I recommend Zhang Zhanhui's Mastery, an all-round guide to mastering energy.
If you have never exercised before, as long as you exercise in a scientific way, you can obviously experience the improvement of energy and attention.
You hardly need to adjust your eating habits. You just need to keep jogging and drink more water to effectively control the pace of work and life.
clothes
There is a famous saying in the running world: "There is no bad weather, only inappropriate clothes."
Never choose all-cotton clothes for close-fitting sports, and you don't need to wear too warm clothes at all, because after 1 minutes of exercise, your body will obviously get hot.
Like now in spring, when it's warm and cold, you can choose quick-drying long-sleeved trousers or sportswear with mesh cloth on the inner layer. Basically, you don't need to add a coat. When you are still cold, add a glove, hat or forehead guard.
The hot summer is coming. Just choose sleeveless or mesh sports sweat-wicking tops and shorts.
running shoes
For beginners, especially in the case of overweight and heavy weight, there is no need to choose "lightweight" technology running shoes.
It is designed for runners who have a certain foundation or are professional. Their own weight is light enough and their joints are tough enough. In order to improve their sports performance, they need lighter and more scientific running shoes.
those high-grade running shoes are not for beginners.
I followed teacher Zhang Zhanhui's suggestion and chose the most common national tide "Pull Back" training shoes, which cost less than 1 yuan.
this thing should be over 5 years old, and it is a good product that can stand the test of time.
this pair of pull-back shoes: the tendon bottom has strong grip on the ground, the fabric material has good air permeability, and the vamp width is more suitable for China people's feet.
reduce the use of protective gear to exercise your muscles
before you start exercising, the most important misconception you need to get rid of is that you must buy a pair of jogging shoes with excellent shock absorption effect, or wear protective gear in full armor.
Zhang Zhanhui, for example, recommended running shoes without any damping measures. Pull back and double stars meet the requirements!
No matter your age, as a beginner, what you must practice is to exercise your leg muscles, practice correct running posture, and use your own legs to absorb shock.
If the knee pads and wrist pads are used too much, it will be detrimental to muscle development. Long-term dependence on the pads will make the already weak joints and muscles more fragile.
moreover, if you wear it too comfortably, you can't find the feeling of using your arch, calves and knees to absorb shock.
I have a pair of Adi's 5 yuan-class jogging shoes myself. I certainly feel comfortable when I run in them for the first few times, but I find that I can't help but use my feet more. Because even in the incorrect running posture, those shoes can give me effective shock absorption at any time, but my sports joints can't get correct exercise, and the running posture is difficult to correct.
after using the training shoes without shock absorption design, I pay great attention to using the arch and forefoot to land first, looking for the feeling of using leg muscles to absorb shock. Because once the heel is used in the wrong posture, it will definitely shock my skull.
Before taking the physical fitness test of the police recruitment exam, my wife found a sports coach with special sports students in high school. The first thing the coach did when he came up was to ask for a pair of 6-dollar double-star training shoes. Never wear jogging shoes to exercise!
High-grade running shoes are not bad. It is recommended to choose a better pair of running shoes after the beginner's stage, that is, after running for half a year and successfully running for 1 kilometers at a time, and you can master the essentials of using muscles to absorb shock.
and one more thing, Pull Back and Double Star are too cheap (only double-digit prices). If you don't stick to it, you won't waste money in your pocket!
Now everyone has a lot of things and time is fragmented, so it is really difficult to take a fixed period of time to exercise every day, including me.
however, it will be much easier to lower the requirements and only extract a few fixed time periods, regardless of the wind and rain.
For example, I keep exercising two or three times a week, and every time I can't move, it's an hour, sometimes it's 135, sometimes it's 246.
and the principle is, never increase or shorten the time just because the work is easy or heavy that day.
remember, it's easier for people to stick to a fixed rhythm than to follow one's inclinations.
Now that the epidemic situation is improving, you can go to public sports venues to exercise. In rainy and windy days, I go under the big eaves outside the stadium or insist on exercising on the treadmill at home.
It will be easier if you have a companion, but you should pay attention to the fact that you must stick to it alone when your companion can't be together.
after successfully taking the first step of exercise, it is enough to form a habit of exercise for five times. Isn't it a saying that it takes 21 days to form a habit?
Many people feel that they can't breathe after only two steps, and it's important to die if they are tired, so they are very resistant to exercise.
according to my experience, your feelings and your thoughts are true, and your body feels right.
There is indeed a process for a person's body to adapt to exercise, and the length of this transition period varies from person to person.
But everything has skills and methods of practice. Don't underestimate the things that we are born with, such as walking and running. There are too many doorways.
What we are going to learn is an introduction to science. You can read books, watch tutorials, or ask excellent runners around you for advice. Due to space constraints, I will only talk about the three most important points:
First, keep your exercise heart rate
According to your age, keep it in the heart rate range of aerobic exercise. The calculation method is a little complicated, so I will directly send the conclusion:
About 25 years old, 145 to 165.
about 35 years old, 135 to 155 times per minute.
about 45 years old, 125 to 145 times per minute.
about 55 years old, 115 to 13 times per minute.
if you are over 6 years old, you must do it under professional guidance.
You can monitor your heart rate with a smart watch or exercise bracelet during exercise, which is very helpful for you to keep aerobic exercise.
People who know my exercise heart rate can guess my age from this screenshot.
Whether you are walking fast or jogging, as long as you keep your heart rate in a proper range, your body will adapt easily and stick to it more easily.
And aerobic exercise doesn't need perseverance. After training, ordinary people can easily run at least half a horse for 21 kilometers.
For example, according to my age, the heart rate of aerobic exercise calculated by running software is between 154 and 169 beats per minute.
I use a sports watch to monitor in real time during running, and once I go out of range, I will be reminded to reduce my intensity.
if it exceeds 17, lactic acid will be produced, and you will definitely feel sore in your legs the next day.
every time I keep running, I keep my heart rate below 16, so I never feel sore all over the next day.
generally, after 24 hours, you will be fully recovered and ready for the next training.
Second, strive to increase the pace frequency
In any case, as long as you can increase the pace frequency to more than 18 steps per minute, your joints will be protected to a great extent.
moreover, high pace frequency and small pace will not affect the speed, which can reach at least 8 kilometers per hour.
Because no matter on the plastic ground, concrete ground, oil parking road or treadmill, as long as you can raise the step frequency high enough, your feet will not fly high, the air time will be short, your body will not fluctuate greatly, and the impact on each joint will be small.
For beginners, the pace frequency just starts at 15 to 16, which you can know through the calculation of running software.
The most important thing in exercise is to keep the aerobic heart rate as fast as possible, preferably at around 18.
Some running software has a metronome, which helps to improve the pace frequency.
my own feeling is that if the step frequency is lower than 16, my ankles and knees will feel uncomfortable under the condition of wearing back force.
After deliberate practice, after increasing the step frequency to 17, almost all joints are comfortable.
Third, pay attention to warm-up and stretching
No matter what kind of exercise you do, regardless of the temperature, you must warm up before exercise and stretch after exercise.
This is the most important place. Any running software must have these two options in the start button interface.
be sure to do it well.
don't put on your running shoes and start running. It's not strengthening your physique, it's exhausting your body.
There are also some things that must be avoided, such as not exercising when you are unwell, avoiding exercising without a good rest the day before, and reducing your intensity immediately when you feel flustered and wheezing during exercise.
These three points can be controlled intuitively.
under the guidance of sports health software, after about one month of deliberate practice, my speed has been stable at 6 minutes and 3 seconds per kilometer, and I have been running for 45 minutes continuously. After running for 7 kilometers, I have no discomfort.
and after running 5 kilometers, it will be easier and easier.
what surprised me most about practicing jogging is that aerobic exercise is a very effective way to restore energy.
losing weight is just a by-product of reasonable exercise, and better fat-reducing effect can be achieved through diet.
It's like the blood-returning medicine in the game, the feeling of fast charging of the mobile phone, one hour of exercise and three hours of work.
like most people, I used to think that people's energy in a day is to cut cakes.
for example, when you get up in the morning, your energy is a complete cake. You use one third at noon and one third after work in the afternoon.
When I get home and deal with trivial matters, I feel that my body has been hollowed out after 8 pm.
I can hardly concentrate on my work. I just want to sit on the sofa and play with my mobile phone, not to mention sports and running.
Since I started to insist on jogging for 45 minutes between 5: 3 and 6: 3 three times a week after work every afternoon.
I found that the energy of the day will not be cut off again, but will actually increase like the fast charging of a mobile phone.
every time I finish running, I just miss the rush hour, and I go home smoothly. After taking a shower, I feel that my energy will usher in a new wave.
the feeling of concentration is comparable to the feeling of abundance between 9: and 1: in the morning.
You'd better try it yourself, so that you can find the right aerobic exercise, which will not only consume energy, but also quickly replenish energy.
This supplementary effect is completely different from the stimulating feeling brought by strong tea and coffee, and the fatigue feeling will not be doubled when the energy has passed.
After aerobic exercise, your body is really charged, and you will feel that you have a sense of control over your work and life.
I have more energy to read books, play dramas or deal with difficult problems. I have been busy until 11 o'clock, and I can sleep peacefully again.
go to work as usual the next day, and you won't be tired or dizzy.
If you have plenty of energy and control yourself, you can really be your own master and practice the saying:
"The difference between people takes 8 hours"
You will feel like your own king, and you can control everything around you.
this kind of feeling is what everyone wants!
Look at Academician Zhong Nanshan, who is as strong as a giant cow. Under the epidemic situation, we have to win both good health and good career!