How to exercise reasonably

We all advocate reasonable fitness, which can improve your physique and figure and make you present the most perfect state. Regular exercise can also cultivate your sentiments and give you a positive attitude towards life. What we are talking about here is reasonable fitness, so it is not excessive fitness. Some people exercise all day long, but the body still cannot bear it. Any exercise you do must be done in moderation, otherwise it may backfire and produce adverse side effects.

Effects of aerobic exercise: exercise cardiopulmonary function, reduce fat, enhance endurance, improve body shape, etc. Time period selection:

1. Exercise after breakfast and after sunrise. Eat 100 grams of easily digestible food and a little milk 30-60 minutes before exercise.

2. Exercise one and a half hours after breakfast.

3. Starting two hours before dinner, eat 100 grams of easily digestible food 30-60 minutes before exercise.

4. One and a half hours after dinner and one hour before going to bed, choose according to your own habits. Aerobic exercises include: swimming, running, aerobics, mountain climbing, skipping rope, playing ball, etc. You can choose any one of them, and the time should be controlled within 45-60 minutes. Jogging is also acceptable. Control the target heart rate, that is, the pulse is within (220-age)×(65%-85%). For those who want to lose abdominal fat, do 2-3 sets of sit-ups after aerobic exercise, with more than 25 in each set. The total exercise time for one session should not exceed 90 minutes. Exercise 4-5 times a week, or 7 times if you have good physical strength. It is not advisable to exercise on an empty stomach or in the morning before sunrise. Exercise will consume the glycogen in the body. Generally, you should exercise one and a half hours after a meal, or replenish a small amount of easily digestible food and water 30-60 minutes before exercise.

If you don't eat or supplement before exercise, it will affect the effect of fat loss or muscle gain, and there will be side effects. Gym training plan: Aerobic exercise: exercise cardiopulmonary function, reduce fat, enhance endurance, etc.

1. Spinning bike: good atmosphere, high intensity, low fatigue and good effect.

2. Aerobics: good atmosphere, medium intensity, medium fatigue, and medium effect.

3. Treadmill: medium atmosphere, medium intensity, medium fatigue, medium effect.

4. Yoga: good atmosphere, medium intensity, medium fatigue, and medium effect. Choose any type of exercise and do it for 45-60 minutes. Those who want to lose abdominal fat can do 2-3 sets of sit-ups after exercise, with more than 25 in each set. The total amount of exercise at one time should not exceed 90 minutes.

Generally speaking, you will not feel very tired after exercising, nor will it affect your other work. You will still be full of energy when you wake up the next day without any pain. This is the reasonable range of fitness. In addition to doing proper fitness, you should also have a proper diet so that you don’t produce excess fat. Otherwise, all your fitness efforts will be in vain.