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10 minute fitness method reading notes (3/5)

2022-07-05 12:40:00 NLP journey

The third chapter indoor 、 Easy outdoor aerobic exercise

1. Aerobic 5 Big point

10 Minutes of aerobic exercise can be carried out smoothly 5 Big point , This book emphasizes again and again 10 Minutes of exercise , Just to reduce the difficulty of exercise persistence , It's not just about 10 Minutes of exercise is good exercise :

  1. Make full use of walking in daily life
    Not at all 30 minute ~1 Hours of walking is aerobic exercise , Walk every day 10 Minutes can also be a walking exercise . Even if you don't deliberately exercise , Just make full use of activities in daily life , It can also achieve good results .

  2. Don't think too hard about aerobic exercise
    Getting started is the most important , Don't think much , The first step to start exercising and develop exercise habits

  3. Be good at using spare time
    No, 30 It doesn't matter if you keep exercising for more than minutes , Squeeze out 10 Minutes of time , In the working gap , On the way home ,10 Minutes of exercise time is always squeezed out .

  4. Don't stick to your exercise plan
    It's not just 30 Minutes of training program will be effective . Exercise plan to improve physical condition , Although only 10 Minutes of time , Also can receive the ideal effect .

  5. No matter how many exercises you complete , We should all appreciate ourselves
    Always give yourself positive feedback , Constantly motivate yourself with positive signals .

2 Try to pay attention to the speed of walking

Don't deliberately take walking as an exercise , Pay attention to walking methods in daily life , You can get to and from work 、 Walking on the street for shopping becomes a kind of exercise . The requirement of this method is Walk fast , That is, step on your thighs and walk quickly , In this way, you can feel your heart beating faster , Not only exercise leg muscles , It can also promote blood circulation . Pay attention to walking , Can make the ordinary walking time every day , Become a fitness time . As shown in the figure below .
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3 There is no need to do particularly tiring exercise

Especially hard and tiring sports can really bring better results , But it's hard to hold on . Gentle exercise is not without effect , Although the effect will be slightly worse , But the persistence for many years , Compound interest effect over time , Finally, we can get very good results .

4 Use TV time

When watching TV , Don't let your body idle , Simple fitness bike 、 Use of fitness equipment such as ladder Walker , Even standing still 、 Chair type body exercises can make people gain physically while watching TV .
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5. Use the stairs as a fitness place

Climbing stairs is also a sport , Stairs are ready-made sports equipment . Try to climb stairs without elevator when there are stairs , Make the fitness performance of increasing physical strength every day increase by another percentage point .

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6. Time for aerobic exercise

  1. To lose weight , Exercising before breakfast can improve the effect of fat consumption . Because after a night of consumption , Before breakfast, the glycogen storage in the body is at the lowest level , Body fat is most easily used to supplement energy , It is the easiest to be consumed .
  2. Exercise in the morning , It can also stimulate the sympathetic nerve , Make the body wake up completely from sleep . Or after half an night's work , Do light aerobic exercise such as walking , It can recover the fatigue of the whole body , Keep your mood relaxed and happy .
  3. Exercising before going to bed will make your body excited , So that I can't sleep safely . Avoid exercising in a short time before bedtime .

7. Decide on a sport that is good for you

No matter what sport it is , Choose one that you can easily do . The following are the common items of aerobic exercise and the corresponding weight 10 Calories consumed per minute :
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What kind of aerobic exercise is best for you ?
Some representative outdoor and indoor aerobic sports .

Aerobic exercise outdoors :

  • Walk : Walk fast ( about 80~100 rice / branch ), Aerobic exercise is very effective . But poor physique 、 Patients with cardiovascular diseases such as hypertension are not suitable .
  • Race walking and long-distance running : The difference between the two is speed , Race walking about 120 rice / branch , Long distance running 180 rice / branch . In addition to sports shoes and sportswear , No other props are needed .
  • Bicycle : This is a refreshing sport .

Indoor aerobic projects include :

  • Ladder Walker : Watching TV 、 You can exercise conveniently while brushing your teeth or thinking about problems , It is effective for improving muscle strength , The burden on the key is small .
  • Exercise bike : Very safe , No burden on joints , Very safe .
  • Inclined fixed walking car : Increase speed or inclination , Can become quite high-intensity sports .
  • Use arm and leg aerobics : Your arms and legs move greatly in the air , Similar to cross-country skiing .
  • Indoor swimming : People with poor joints can also do aerobic sports , It has a very good effect on improving cardiovascular function .
  • Jump : Exercise is more convenient , But the pressure on the joints is greater .

besides , There are many other kinds of sports , The most important thing is to pay attention to the joints 、 The burden of the heart and other things you should pay attention to , Then choose what you like 、 Interesting projects .

8 Challenge real walking

Walking is the most common sport , In fact, normal people do it every day .

Correct walking posture :

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Basic skills of walking :
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Some common walking problems :
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Understand the benchmark of target pulse rate

  1. What is the standard pulse rate

Aerobic exercise such as walking , use “ Target pulse rate ” To express the intensity standard of sports . commonly 20~30 Minutes of aerobic exercise , If the purpose is to maintain health and enhance physical strength , It should be at the... Of the maximum pulse rate 50% To 80% Is the target pulse rate , And exercise in this range .

Target pulse rate calculation method : Maximum pulse rate : (220- Age )* Target pulse rate for example 30 Years old people count with the target pulse rate 60% Exercise , The target pulse rate is :
(220-30)*0.6=114( Time / branch ) Measured by smart watch or fitness ring 6 The number of pulses per second times 10 Times .

Here we use quantitative method to calculate and measure our Exercise intensity . But this quantitative The method requires instruments to measure , The other is the exercise intensity of subjective and conscious feelings as the measurement standard , Feel relaxed 、 Lighter supervisor feelings as a qualitative analysis . Conscious exercise intensity is high , Pulse rate increases . Conscious exercise intensity is 11~13, Equivalent to the maximum pulse rate 50% Exercise intensity .

Walk comfortably and safely
There are many factors to be considered for long-term walking :

  1. Before, after and during exercise , Replenish with water : Don't take thirst as the standard of drinking water , When I feel thirsty, it is the beginning of dehydration . So during exercise, supplement water according to the following points :
  • The movement begins 30 Drink it minutes ago 200 Ml water
  • Every... During exercise 14~30 Minutes to drink 100-200 Ml water
  • Drink after exercise 100-200 Ml water , Help to recover from fatigue as soon as possible .
    Walk within an hour , Just add pure water , about 1 Walk for more than hours , Sports drinks are better .
  1. Pay attention to clothes
    - Sportswear , Don't wear clothes that make your temperature rise too high .
  • Avoid strong light and wear a hat ( Prevent heatstroke and tanning )
  • You should wear socks ( Prevent blistering and wear of shoes )
  • Wear gloves on cold days .
  • knapsack , Free your hands for large swings .
  1. The temperature 、 When the humidity is very high , Pay attention to the time of walking 、 Speed
    dizzy 、 Stop exercising when you have difficulty breathing , Especially in summer , It's easy to get heatstroke .
  2. Methods to prevent exposure
    Ultraviolet radiation is closely related to the occurrence of skin cancer , Put on sunscreen ( Arms 、 Face 、 Neck and other exposed places )、 Put on your hat .
  3. Pre exercise preparation and post exercise recovery
    For a long time (20 Minutes or more ) Walking , Should do 5 About minutes of preparatory activities . In the final stage of walking , Slow down . That is, stretch before and after exercise .

The precautions for long-time walking detailed in this section , Including water supplement 、 clothing 、 Sun protection and stretching before and after exercise .

Set the walking route
Set a fixed route according to your preference , The route should meet the walking distance ( Estimate according to the speed and time of walking ) The need for .
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Set a fixed walking route in walking , For example, a fixed route on the way to and from work , Through the setting of this fixed route , Be able to regulate your daily walking distance and approximate time .

Let sports shoes increase the happiness of walking
Key points of choosing sports shoes :

  1. Sneakers should be bought in the afternoon : Because after getting up in the morning , Your feet will swell a little , You can't choose the right size for shoes in the morning , It's better to arrange it in the afternoon .( I heard this for the first time )
  2. Try on both feet : Most people have different sizes of left and right feet , When trying on shoes, both feet should put on shoes and walk .
  3. Leave some space on your toes , Maintain proper activity : Toes 1 About cm gap , And suitable for both feet 、 Softer sneakers .
    4. The heel is elastic and stable : Choose one that can relieve the impact on the heel 、 Shoes with good elasticity .
    5. Good ventilation : Confirm the materials with good ventilation on the surface and inside of the shoes ( The interior is hygroscopic , The surface can emit moisture ) Made from .

A good pair of sports shoes is a sharp weapon in sports , This section details the precautions for the purchase of sports shoes .

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