Sports re-entry, aerobic weight loss or anaerobic muscle?

Foreword

"Life is movement." - In fact, I am not even prepared to know who said this sentence.

This original is completely improvised. It is written on a sports APP. The exercise time breaks through 2000 minutes. When the exercise is nearly 2 months, the whole article is easy to understand, simple and clear, the cause is clear, and the result is good. It is very suitable for the sports entry brothers. Look at the sisters, because I am an entry point.

Part I: Talking about the past sports experience

- Three years of jogging and aerobics

Once, it was fat and fatter than it is now. The kind of fat is the inevitable result of eating and drinking well and left untouched. Not only is weight, but all aspects of physical fitness are very poor. It is common to have a cold and fever, until 09 years ago. One day after the end of the Spring Festival, because of a television program, he finally decided to learn from the protagonists of the TV and lose weight while jogging. - The purpose of weight loss is not only to lose weight but also to be healthy.

Everything is indeed difficult at the beginning. It is actually a pedometer software installed on the Meizu M8 that I initially insisted on, starting from 3,000 steps to 10,000 steps, then half an hour until it lasts for one hour until morning and evening. For an hour, another scale is also a good aid. It is still very rewarding to watch the weight loss every day. - Auxiliary things are not useless, and there will be unexpected results with sports.

With aerobic exercise, there must be dietary control. The ultimate goal of exercise is to consume more than intake. The ultimate result of casual intake will only make you lose weight, so when you start exercising, please consciously view The calorie shows the food, and my heart counts how much calorie you eat. - Consumption > Intake to lose weight .

In fact, the process is still good, the most important thing is to get used to it. When you become accustomed to exercise, you will not find an excuse to be lazy. Adhere to victory! - The habits of the people who wrote the article were developed on the 21st day .

Summary: Setting goals is actually very simple, but it's difficult to stick to it. Once you really stick with it, it will be huge. Every time you sweat a lot, you bring out toxins in your body. The stench is even my mom will often mention that kind of smell is really. . . I used to have very poor constitution. In those three years, I was almost insulated from the cold. I never touched the antibiotics. Since then, I haven’t played any more. I have seen a dramatic improvement in my constitution.

Matters needing attention, a pair of good shoes can be very good protection of the knee, I began to get used to running barefoot, although there is no discomfort, it is always not good.

When I was drying on a photo of the leanest time I had, the heaviest was 78 kilograms, and the lightest was 63.4 kilograms. The car was my cousin's. To be honest, skinny feels so good.

- Black 2   Jogging for three months

Life events will change a person’s habits. After marriage, because of changes in living habits, the movement begins to drastically decrease, and the weight begins to soar. After two years of laziness, the weight from the previous 63.4 kg has returned to over 75 kg, accompanied by At the same time as my weight increased, my physical fitness was declining. So I was on the agenda again. This time, I was still preparing for jogging. The recording tool that I had was replaced by Xiaole2. , as well as music as Bluetooth headset.

It lasted for about 3 months. Even during the night shift, 40 minutes were vacated for running. There was almost no break, and the weight dropped from 75 kg to 70 kg. It happened to be when the GTA5 went public. All of them insisted on going on-line, and colleagues and cousins ​​were happy together, so they were very impressed.

During the period, the average amount of exercise (reference) even reached 2000 kcal, and with diet control, the effect is still very obvious. Unfortunately, after attending the one-hour free activity of a personal education of the mobile phone APP+, it brought a misunderstanding and a pit.

Big family too light + should know this is a sports APP, I did not use in depth, but my wife spent a period of time, I directly quoted her: "Light + this software is not clear enough to explain the essentials of action, There is no clear indication of the rhythm of the breathing in the part of the movement." This is one of the reasons why the latter will be unloaded.

Take light curl as an example light + like this

Compared with the KEEP, this is the case, and the advantages and disadvantages are obvious at a glance. Afterwards, I will explain in detail the advantages of KEEP. I don't spend much time here.

Continuing to say why participating in the light + one-hour activity is wrong, because light + personal training is not enough for the learner's ability to understand, and the personal teaching taught me to experience the course blindly requires me to buy enough dumbbells (only 6 before) Kilograms) The intensity of the course is obviously higher than my ability. The hour before exercise is very high, and it is completely impossible to speak of gradual progress. Moreover, personal training did not tell me the essentials of breathing. He only hopes that you will purchase his courses. Raising the sports threshold will make you more eager to purchase private lessons. This is what I said. The light app itself is too reserved for users. This problem is actually in reality. It also happens from time to time. For example, KEEP will tell you in sports that a sense of bloat is a normal phenomenon in muscles, indicating that training is in place. However, the teacher asks coaches to tell you: "The muscles of people who exercise will bulge up" This is a real example around. (It's a sister who doesn't understand it.) It's true that it's true, but that's what people who are shaping muscles say, not people who are getting started.

After such a goalless so-called muscle exercise was given up, training and jogging gave up and began to be lazy. Until two months ago, following the instructions of his wife to start using KEEP, a new sporting goal was regenerated.

The second part: Mobile APP, KEEP use experience

Because of the stop of exercise, the weight returned from about 70 kg to about 75 kg. It was also not possible to continue thinking about it, so it resumed its movement two days ago.

- Mobile APP KEEP

As I said before, sometimes assistive tools have unexpected effects. This is also true of the software. I will discuss its features in detail below.

Features 1. Rich in content, detailed projects, the difficulty is divided into K1 ~ K5, if you are a beginner, K1 no equipment can be. Mid-term can add instruments.

Feature 2. The content is explained in detail and clearly. Taking the following K4 as an example, the precautions and various suggestions are very clear

Of course, I was still in the K1 ~ K2 entry stage, K4 is too high above.

Features 3. Action details, essentials, breathing methods, muscle force position, wrong movements, feelings, explain in detail, clear. Taking the support of the abdomen jump in the K1 “Introduction to Abdominal Muscle Training” that I did most, as an example, can completely avoid the erroneous actions that lead to the weakened effect.

Features 4. There are often various kinds of voice reminders in sports, such as "arms will hold up the body" "pay attention to the rhythm of breathing, inhale when forced, exhale when restored" "abdomen as hard as steel" "There are fifteen seconds "Persevere." "You are already awesome." In the final 7 seconds, you will report "the last five seconds, 5, 4, 3, 2, and 1, take a break." Encourage and remind parallels and reduce your perception of time and feel good.

Features 5. Flexible and simple exercise planning, you can choose the part you need to exercise, such as the abdomen, legs, arms; you can choose to lose weight, shape, increase muscle, you can practice at home, can go to the gym. You can also choose KEEP directly to recommend generating courses for you. as follows

KEEP Summary: This is a very hard-hearted, simple product, the first I can not see any ads, the second I can not see what it is selling, there is only related to sports, the advantages have been stated above Again, so since it was installed, it has been on my mobile phone.

Part III: Sports Records of a Day

Originally prepared to return to Beijing after the end of its journey, but came back to flu, but fortunately this time is not long, began to improve after 4 days, 7 days completely restored. So I'm ready to start my fitness again. For the completeness of the action, (the part I'm doing is still not in place) so I'll record it only with actions I can.

As a result, after returning from Beijing on September 9th, he was still exercising once in the case of severe cold on the 11th. Then he couldn't hold back. He rested for five days before restarting training, that is, he began to resume daily exercise on September 17. The most sweating is on the forehead. In order for you to see the sweat condition, you don't have sweatbands. It is recommended to use sweatbands. It is not easy to catch sweat.

A total of three major groups of movements are: Introduction to push-ups, Introduction to abdominal muscle training, and Section 8 of HIIT fitness training. Frequently 54 minutes

The first set of actions : push-ups

1 Deep shoulder activation 25 times 46 seconds

Sitting straight, I leaned back in my chair. This action mainly rotates the shoulders.

2 alternate touch shoulder 20 times 47 seconds

Left and right hands alternately touch the right shoulder and left shoulder. Keep it steady, keep your breathing steady, and don't shake it.

3 oblique push-ups 10 times 24 seconds

Without a suitable chair, it can only be simplified with a table instead. Toes up, pay attention to breathing. Some sisters may not even be able to do this kind of movement. They will need to first push the wall or reduce the angle of decline. If the intensity is not enough, you can slow down and do more.

4 squat posture forward push-ups 6 21 seconds

Full ass licking buttocks, back bulging belly, inhale forward, push up the breath, keep the shoulder tight. Okay, my wife shot a lot of photos, but I didn't do a lot of them. I mainly do records so I can refer to the KEEP for action.

5 squat push-ups 10 20 seconds

This is simple, doing push-ups, waist tightening, back straight, body touch, hands off the ground and then quickly propped up, the body drops inspiration, hold up the breath. This picture borrows the record of the next action, and the back leg is always in a state of being hooked. Hey, my wife, can you take it seriously and mainly shoot two actions?

6 Centrifugal push-ups two sets of 7 32 seconds 2

The support can actually be extended with both hands, some on the front, and so on, the movement can be adjusted correctly. Do not use gravity and inertia to reduce the effect. Drop inspiration and push up your breath.

7 points leg pushups 6 times 13 seconds

When I arrived in this group, I couldn't do it. The upper body was still too weak, and the weight base was too large. It was enough to press it down to the limit that you could, and slowly adjust it to the correct posture. The body collapses and cannot collapse.

8 Supine knee support 2 groups 12 times 53 seconds 2

At the beginning of this movement, I couldn't insist on a few things. Now it's much better, at least until it's done. Legs bent and relaxed, do not use leg strength unless you really can not do it, push the back of the arm with force, hold it up!

9 Left/right chest stretching

Slightly shrugged, left/right foot forward, body right/left, chest stretched.

10 left/right rear arm stretching

The left arm and elbow fold up to their fullest height, and the upper arm has a sense of stretch.

Congratulations, finish training!

The second group and the third group of actions are similar. Adjust the exercise intensity according to your physical condition. You can't do anything too much. If you feel very tired and the heart rate drops very slowly, you can consider taking a rest.

The second set of actions: abdominal training

Follow-up only select some pictures to show. My wife said that when I was exercising, my facial expression was four words, "Unable to be loved."

The third set of actions: HIIT adaptive training section 8

HIIT is a combination of aerobic and anaerobic, so the strength is also higher than the average, especially HIIT with leg training, the greatest heat consumption. Unfortunately, today's two groups of sports related to the upper limbs are really exhausting dogs.

This day's exercise is over. The result is a sweaty sweat. How much can a decent amount of muscle be found when you squat? Although the weight did not decrease, the body size was really much better.

Part IV: KEEP, Diet

What is persistence, persistence is one that you say is difficult, it is difficult, you say an easy and easy behavior, you can have many reasons to insist, and you can also find many excuse to see how you do. No matter what equipment you purchased for your sport, you bought a fitness card, or even if you didn't buy anything, just run in place. As long as you persist, as long as you no longer make excuses, then success will only be a matter of time. Actually, today This original, KEEP APP is just a primer, in fact, whether it is a fitness card and equipment is a primer, or fuse, and you are a lighter, when you are determined to ignite it, then it will be along Burn in the direction you want.

KEEP

Use time is close to 70 days, exercise time is 51 days, cumulative training 2195 minutes, total consumption of 8491 kcal, in fact, you can not care about the number of large cards, because it is impossible to be accurate, everyone's physical quality is different, so the actual consumption is also It varies from person to person, but it can be used as a reference for your caloric intake, as a paddle rule, urging you to control your intake.

I am like this. If you look seriously, the heat contained in processed foods is actually quite amazing. The best of them is not the others, that is, the edible oil must reach 3696 kJ for every 100 grams, and 883 for large kcal. The calorie, so if you want to lose weight, the first thing to control is that the diet should be light, and the clear one is to use less oil, although the oil is less delicious.

1 kJ = 0.239 kcal
1 kcal = 4.184 kJ

Take another example of the coke that we often drink. The energy of a bottle is 540 kJ, about 129 kcal. When you finish a bottle later, then you can't do it today.

The problem with beverages is sugar (including pure juice), so the most direct is to reduce sugar intake. But then again, the food itself is not good or bad, the main thing is not to overdo it, not not to eat, not to eat but also to enjoy what life? The main thing is to have some restraint.

Precautions

1. Because of exercise, there must be a need for protein. Of course, at the beginning, individuals do not think that they need to worry too much. Eat two boiled eggs every morning. If you have a high intensity and you always feel hungry, you need to be careful. Regularly supplement protein and carbohydrates. My colleague had this situation because he did not dare to eat dinner. As a result, after 2 hours of badminton, he drank plenty of water and did not want to eat. When he was hungry, he was late and he did not want to eat. As a result, his muscles remained hungry. This is very undesirable. I said that you are too lazy to eat protein powder and you usually have more bread. What about the snickers? The consumption is too great.

2. The supplement of water, the weight difference of one exercise is about 1 to 2 pounds, in fact, the main consumption is water, do not reduce the water intake in order to be good-looking, and after a certain period of exercise will be very thirsty, so Pay attention to add water.

3 must be careful of excessive exercise and sports injuries, my wife is the case, weight base is too large, 165 height has reached 70 kilograms, and I had the same weight after the last exercise. After doing some HIIT related to the leg, the knee was obviously in trouble, pain, and it felt like a rustle when she was moving (herself). Then I let her reduce the intensity and try to do some little action on the knee.

After speaking back to KEEP, he is very simple. Whether it is the pre-entry, medium-term, or late-term maintenance, it covers a very large surface. The details are in place and the explanation is clear. It is the best sports software I have used so far. Unfortunately, it does not tie in with any smart wear, and whether or not you really move is really on your own, and after all, no one knows if you are really moving when you drive KEEP, but the most boring thing in the world is Self-deception, I believe that if someone opens it (KEEP) every day, he will certainly insist on doing the scheduled exercise.

to sum up

Back to the headline, is aerobic or weight gain? Personal experience is the best combination, such as HIIT fitness training is very good, and very important point is that regardless of your aerobic or anaerobic, exercise must be fully stretched, and in the stretch, KEEP looks poor For some, the main problem is that the time is not long enough, so when you finish its actions, you can add some stretching actions and continue to stretch. Or simply do a preset "full body stretch" inside it.

I'm just getting started. It's just a new beginning. I once insisted and tried hard, so I know it's hard to come by, but it's easy to lose it. So once you're in the habit, all you have to do is not to find an excuse to keep going. . In fact, the benefits of sports have been clearly felt from Beijing's free travel. The average number of steps in five days exceeded 15,000. Among them, the number of walking steps in two days exceeded 20,000, and the Imperial Palace toured the city for 5 days on a one-day free tour. After walking out for more than 3 hours, the number of walks exceeds 27,000. The Great Wall Freedom Day trip is also the same. Wait for the car to add up to 2 hours before and after, walk + crawl for about 3 hours, walk to the Great Wall entrance and turn right. After climbing to the top and descending from the steeper side, the shoes still slide from time to time. You think about the steepness. After walking completely, I feel that I am tired but I still have a margin. Therefore, adhering to exercise is a very good improvement of physical strength.

Sports people don't laugh at me. I'm just getting started. Everything needs to be gradual.

In other words, can you have eight abs when you are? Wait until I practice and write another one!

Film Trailer: Beijing Freedom Travel Notes

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