10 minute fitness method reading notes (1/5)

Chapter one Master the essentials of fitness , Make the short-term fitness method successful

This chapter answers some questions about fitness in the form of questions and answers .

1. Only 10 Minutes of exercise , Can you really get the effect of fitness ？

The traditional fitness concept emphasizes ,“ Exercise program with appropriate intensity and frequency , And contact regularly according to the plan ”. This book does not deny this view , But because of this requirement, we need a particularly strong executive force , It leads to many difficulties in implementation . The latest research from the American Sports Association shows that to improve cardiopulmonary function 、 Exercise for the purpose of maintaining health , As long as meet “ At least once 10 minute 、 One day total 30 More than minutes of aerobic exercise ” It works . besides , The effect of weight-bearing exercise and soft gymnastics combined with aerobic exercise is better . New research shows that , Every day deliberately every time 10 minute , in total 30 Minutes of fitness is healthy and effective . It is very convenient for people who only have spare time to exercise .

2. Discontinuous motion 20 Minutes or more , Won't fat be consumed ？

Previous sports guidelines believed that ： To eliminate body fat , It must continue 20 More than minutes of exercise . But recent research shows “ branch 3 Each time 10 Minutes of the same exercise ", After a certain period of motion , It can improve the ability of cardiovascular system and reduce weight 、 The effect of lowering blood pressure and continuous exercise 30 Aerobic exercise for more than minutes makes little difference . Because I can't persist ” It has to continue 20 Exercise for more than minutes " Inactive person , According to this new achievement, you can start many short-term exercises .

3 Not high-intensity exercise , Can't you improve your physical condition ？

The higher the intensity of exercise, the better the fitness effect , But low intensity exercise is not useless . Compared with the intensity of exercise , Persistence is more important . Even if you insist on doing low-intensity exercise, the effect is better than three days of fishing and two days of high-intensity exercise .

4 If it is for the purpose of improving physique , Is it necessary to make a strict exercise plan ？

exactly , Proper planning is an important factor in getting exercise results . But the problem is that people who lack executive ability can't implement the perfect plan in vain . The more operable way is to do something ” Short time lightweight 、 Exercise that can be carried out continuously every day “, That's more effective . When you have the habit of moving your body , More appropriate activities , Gradually increase the intensity and duration of exercise , Finally, it is not too late to make a plan when you are used to exercise .

5 I lack physical strength , I think I should exercise . But I'm not very fat , Do I really need exercise ？

Fat stored in the body , It can be divided into subcutaneous fat and visceral fat . For health , Visceral fat is more harmful . And visceral fat is less easy to find . The increase of visceral fat will result in not looking fat but too much body fat , It is harmful to health . Less body fat , Final method , Is to exercise .

6 I really want to lose weight , But I can't exercise because of conditions , Can't you lose weight by dieting alone ？

Consider from the reason that the degree of weight loss is the greatest , The most effective method is the combination of exercise and diet . The benefits of exercise are in addition to reducing fat , It can also increase muscle . When muscles increase , Heat consumption will also increase , That is to increase the basic metabolic capacity . You can lose weight in a short time only by dieting , But because the muscle mass will also be reduced , It will lead to lower basal metabolism , It is easy to rebound in the end .

7 I feel my strength declining , What kind of exercise should I do ？

For physical decline caused by insufficient exercise , Aerobic exercise and exercises that increase muscle strength are very effective . With age , The muscles tend to decrease gradually , The long-term lack of exercise coincides with age , Form a duet that accelerates muscle decay . For aerobic exercise and strength training , A circular and gradual approach is needed , Not for effect , Take high-intensity training at the beginning .

8 I want to change my flabby abdomen anyway , Can abdominal fat be eliminated by exercising abdominal muscles ？

The so-called partial weight loss cannot be achieved , Increase muscle through exercise , To form a “ A body that consumes fat easily ”. To eliminate abdominal fat , From the perspective of reducing body fat , You can't just do abdominal exercises , Instead, exercise all over the body . For diet , First, make sure that the calories you consume are less than the calories you consume . second , In order not to lose muscle , You should eat enough protein . And limit carbohydrates . Third , Keep enough vitamins and minerals .

9. It is said that exercising the legs can increase the physical strength of the whole body , Why is that ？

Muscles in any part are important . The characteristic of leg muscles is that they are essential muscles for physical activities . Exercise your legs often , Not only to strengthen muscles 、 Maintain a normal amount of exercise , To strengthen the cardiovascular system 、 It is very important to improve the fitness effect of the whole body . Leg exercises , The main items are squatting and weight lifting 、 heel-and-toe walking race , Don't take the elevator and climb more stairs , Take fewer cars and increase walking opportunities , Can become a sport to strengthen the legs .

10 20 A multi-year-old woman , Bone density does 60 The level of multi-year-old people , How can we strengthen bone ？

To improve bone mineral density , It is most suitable to use your own weight or light weight lifting equipment for exercise . Besides , The three step 、 Consciously climb stairs instead of taking the elevator , It can also have the effect of exercise . Keep the balance of nutrition , For bone health , Calcium is very important , In order to give full play to the role of calcium , Magnesium intake is also indispensable , All nutrients complement each other and work together .

11 So far, I have tried several exercises and failed , I'm afraid it won't last long this time …

plan Of course important. , But it will also bring psychological burden . The fitness concept advocated in this book is to continue at the initial stage 10 Just exercise once a minute , Interrupt several times in the middle ok, Continue after interruption , It's better than ending it completely . Find a chance to start exercising , Then write down your goals , Start putting your goals into practice , Decompose the goal , Achieve a small goal with positive self feedback , Accumulate great achievements through small successes .

12 To maintain health 、 For physical exercise , What is the most important element ？

Exercise to improve overall health , There are three main elements ： muscle （ physical strength )、 Three aspects of cardiopulmonary function and softness should be considered . Should carry out weight-bearing exercise 、 Aerobics and calisthenics . This book will provide the use of these three sports in daily life 10 Minutes of easy exercise .

The first chapter summarizes

The first chapter is in the form of questions and answers , Pick some common fitness problems , Based on the latest scientific research , Reshape the concept of fitness . Sum up , Including the following ：

1. Although high-intensity and long-term regular exercise is indeed more beneficial to health , Xiaoqiang spent some time （10 minute ） Fragmented exercise can also improve physical fitness . Especially at the beginning of fitness , Too much pursuit of perfect fitness goals will give yourself psychological pressure , Difficult to implement effectively . It's better to reduce the difficulty of implementation , Aim at small intensity and short time , Gradually realize the cultivation of fitness habits .
2. The best way to lose weight is to keep fit with diet . Diet aspect , High protein, low calorie and sufficient vitamins and minerals are necessary . For a diet that increases bone , Pay attention to calcium and magnesium intake . For sports , Aerobic exercise and strength training are very important .
3. muscle 、 Cardiopulmonary function 、 Softness is the three aspects of improving fitness level . In daily life , Through low-intensity and short-term exercise in these three aspects can improve physical fitness . The following chapters of this book will gradually introduce the movement methods of these three aspects .