1, the most important step by step
After a cold winter, the functions of various organs of the body are at a lower level, and muscles and ligaments are also stiff. In such a "low tide period", the purpose of fitness is mainly to awaken our body and restore the body's function. It is not advisable to pursue the exercise too early. For some people who do not exercise at all, muscle strength is relatively weak, and sudden increase in exercise intensity can easily result in sprains in the knee and ankle joints. In addition, the problem of exercise risk can not be ignored, especially in some middle-aged and elderly people, there may be some hidden cardiovascular risks, sudden increase in exercise capacity is likely to induce some cardiovascular events, so the middle-aged and elderly population, especially Some patients with chronic diseases are advised to consult a doctor or fitness instructor before exercise to perform scientific and moderate exercise in the spring.
We can choose to start the spring fitness program by jogging 5-10 minutes or walking 15-20 minutes. Under normal circumstances, the body adapts to a new fitness program for 3 weeks. After 3 weeks we can try to improve the difficulty of the fitness program a little, such as extending the exercise time or choosing a more intense exercise. The “1/10 Principle†is a method that many fitness experts use to help exercise enthusiasts upgrade their fitness programs. Simply put, the increase in weekly exercise should not exceed 1/10, which includes exercise distance, time, intensity, and so on. For example, if your current fitness program is to run 20km a week, and you want to increase your exercise, according to the 1/10 principle, then the target for next week is to increase 2km, which is 22km. It should be noted that this value is not absolute and must take into account the subjective feeling of the bodybuilder.
2, just sweating just right
Most people think that the more sweat they have during exercise, the better the exercise effect. In fact, we must also fully consider the factors of the season. At a suitable temperature, sweating definitely has a good fitness effect. However, compared with the summer, the early spring is still warm and the temperature is still relatively cool. Excessive sweating can make the pores expand, and the cool, wet air enters the void. It is easy for the body to catch cold and catch a cold with a cold, which can cause respiratory diseases. Therefore, it is just good to sweat a little. After the exercise, wipe dry sweat and replace it with clean clothes to prevent cold. In addition, in the process of fitness, if you feel that the weather is cold, you should wait until the body is slightly warm after exercise to reduce clothing, so that the body is in a more comfortable state, the saying goes, "Spring and Autumn and Frozen," said this is the truth.
Although only a little sweat, we can not ignore the important part of "replenishing water". Remember: Sports rehydration trilogy! About 10-15 minutes before exercise, add about 250ml of liquid (equivalent to a half bottle of regular mineral water). The replenishment in exercise should follow the principle of a small number of times, about 250 ml per 10-25 minutes of exercise. After the exercise, the replenishment should be based on the difference in body weight before and after exercise, supplementing the lost water, and about 500 ml of liquid (about 1 bottle of mineral water) should be added for each lost of 1 pound of body weight.
3, exercise time is stress
The old saying is good: "One day's plan is in the morning." So is the best fitness time in the morning? the answer is negative. From a climate perspective, early morning temperatures are generally low and it is not suitable for exercise. Moreover, studies have shown that after 14 o'clock in the afternoon, the body's various functions began to rise, and between 17 o'clock and 19 o'clock, it was the best. Therefore, the exercise time is recommended to be more appropriate at this time. In addition, the amount of platelets in the human body also has a certain variation during the day. The amount of platelets in the afternoon and evening is about 20% lower than in the morning, and the blood viscosity is reduced by 6%. Therefore, morning exercise can easily lead to poor blood circulation, and even induce some cardiovascular accidents. This is particularly important for middle-aged and elderly people and some patients with cardiovascular and cerebrovascular diseases.
In recent days, the central and eastern parts of the country have been caught in severe haze and polluted weather. Early exercise is not a good choice. Under such weather conditions, the impurities in the air are not easily dissipated, and the fog beads contain a lot of Dust, pathogenic microorganisms and other harmful substances, under such harsh weather conditions, exercise, with the increase in the amount of exercise, people's breathing will deepen and speed up, easy to inhale a large number of harmful substances in the air, as a threat to our health "invisible Killer." Therefore, spring fitness suggests that everyone choose to be in the evening.
After a cold winter, the functions of various organs of the body are at a lower level, and muscles and ligaments are also stiff. In such a "low tide period", the purpose of fitness is mainly to awaken our body and restore the body's function. It is not advisable to pursue the exercise too early. For some people who do not exercise at all, muscle strength is relatively weak, and sudden increase in exercise intensity can easily result in sprains in the knee and ankle joints. In addition, the problem of exercise risk can not be ignored, especially in some middle-aged and elderly people, there may be some hidden cardiovascular risks, sudden increase in exercise capacity is likely to induce some cardiovascular events, so the middle-aged and elderly population, especially Some patients with chronic diseases are advised to consult a doctor or fitness instructor before exercise to perform scientific and moderate exercise in the spring.
We can choose to start the spring fitness program by jogging 5-10 minutes or walking 15-20 minutes. Under normal circumstances, the body adapts to a new fitness program for 3 weeks. After 3 weeks we can try to improve the difficulty of the fitness program a little, such as extending the exercise time or choosing a more intense exercise. The “1/10 Principle†is a method that many fitness experts use to help exercise enthusiasts upgrade their fitness programs. Simply put, the increase in weekly exercise should not exceed 1/10, which includes exercise distance, time, intensity, and so on. For example, if your current fitness program is to run 20km a week, and you want to increase your exercise, according to the 1/10 principle, then the target for next week is to increase 2km, which is 22km. It should be noted that this value is not absolute and must take into account the subjective feeling of the bodybuilder.
2, just sweating just right
Most people think that the more sweat they have during exercise, the better the exercise effect. In fact, we must also fully consider the factors of the season. At a suitable temperature, sweating definitely has a good fitness effect. However, compared with the summer, the early spring is still warm and the temperature is still relatively cool. Excessive sweating can make the pores expand, and the cool, wet air enters the void. It is easy for the body to catch cold and catch a cold with a cold, which can cause respiratory diseases. Therefore, it is just good to sweat a little. After the exercise, wipe dry sweat and replace it with clean clothes to prevent cold. In addition, in the process of fitness, if you feel that the weather is cold, you should wait until the body is slightly warm after exercise to reduce clothing, so that the body is in a more comfortable state, the saying goes, "Spring and Autumn and Frozen," said this is the truth.
Although only a little sweat, we can not ignore the important part of "replenishing water". Remember: Sports rehydration trilogy! About 10-15 minutes before exercise, add about 250ml of liquid (equivalent to a half bottle of regular mineral water). The replenishment in exercise should follow the principle of a small number of times, about 250 ml per 10-25 minutes of exercise. After the exercise, the replenishment should be based on the difference in body weight before and after exercise, supplementing the lost water, and about 500 ml of liquid (about 1 bottle of mineral water) should be added for each lost of 1 pound of body weight.
3, exercise time is stress
The old saying is good: "One day's plan is in the morning." So is the best fitness time in the morning? the answer is negative. From a climate perspective, early morning temperatures are generally low and it is not suitable for exercise. Moreover, studies have shown that after 14 o'clock in the afternoon, the body's various functions began to rise, and between 17 o'clock and 19 o'clock, it was the best. Therefore, the exercise time is recommended to be more appropriate at this time. In addition, the amount of platelets in the human body also has a certain variation during the day. The amount of platelets in the afternoon and evening is about 20% lower than in the morning, and the blood viscosity is reduced by 6%. Therefore, morning exercise can easily lead to poor blood circulation, and even induce some cardiovascular accidents. This is particularly important for middle-aged and elderly people and some patients with cardiovascular and cerebrovascular diseases.
In recent days, the central and eastern parts of the country have been caught in severe haze and polluted weather. Early exercise is not a good choice. Under such weather conditions, the impurities in the air are not easily dissipated, and the fog beads contain a lot of Dust, pathogenic microorganisms and other harmful substances, under such harsh weather conditions, exercise, with the increase in the amount of exercise, people's breathing will deepen and speed up, easy to inhale a large number of harmful substances in the air, as a threat to our health "invisible Killer." Therefore, spring fitness suggests that everyone choose to be in the evening.
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