Long-term adherence running exercise, can help improve cardiovascular function and vascular function, improve physical agility, balance and immunity, can also improve memory, observation and thinking, creativity, and to inject new vitality into the brain. Running also helps release the stress of modern life, reduce risk of suffering depression.
running can be said that humanity's most ancient way of life and movement, one in ancient times, the survival instinct to run is that people with skills, people can run fast to catch more prey, but also make their own security more secure. After thousands of years of changes, run fast unhappy relationship with survival has been small, but running is to simple, unrestricted, without too much investment and so become of the most simple and most classic form of exercise. Only need to stride both feet, they can be run in order to feel the heartbeat of the changes in the wind off the ear of fun to experience the thrill of speed, but also feel the meaning of life is movement.
skills and methods of running before running
1. well prepared activities. Some of the activities of the joint and muscle to do gymnastics or jogging, so that the body systems function more quickly into the excited state.
2. warm up before exercise, by clothing. In the preparations done, the body should be reduced after warm clothing, to prevent excessive sweating after exercise, cold strip.
3. Moderate consumption of starchy foods. Increase the body's heat supply, so that an adequate supply of energy to improve the training effect. Running in
1. slow down the running speed: slow running relatively mild stimulation of the heart.
2. narrow stride: to reduce the muscle at each step in the force strength to run, to reduce consumption.
3. go to run alternate: go first paragraph, and then running again for some, the beginning, it can be a fast walk for 10 minutes, and then run another 5 minutes, alternately, the last time walking slowly shorten, extend running time until the transition to a continuous run for 30 minutes.
4. do what: in the running in the physical condition of individuals to exercise reasonable arrangements. After running
1. the appropriate finishing exercise. Take a deep breath and relax muscles so that gymnastics and other sports finishing heart rate, respiration gradually leveled off, the relaxation of tension in the state of motion.
2. make warm work. End of the exercise, to feel cold in the body before the warm dressing to prevent the common cold.
3. resupply with water. Do not immediately drink plenty of water to avoid stomach malabsorption, should be 5 to 10 minutes after the break, and then drinking salt water or warm water, to supplement the body to lose water and salt, but to avoid the turbid water, or frozen drinks in order to avoid temperature too low, causing seizures.
4. to enhance nutritional intake. Glycogen during exercise, vitamins, etc. will be consumed, in addition to ensuring a normal diet after exercise needs, but also increase the amount of carbohydrates, B vitamins, vitamin C and other nutrients intake.
summer heat of summer is the time to thin, waving to, is to wear vests, skirts, shorts and other However, because modern people like to eat high-sugar, high-calorie, low-fiber foods, coupled with lack of exercise daily,UGGs, in the waist, hip, easy to grow fat on the abdomen, so that pretty dance figure greatly reduced. Sign into action, through the establishment of proper diet and exercise will be the appropriate choice of excess body fat out the window and regain self-confidence, hyun beautiful!
slimming diet
dietary requirements of each person vary, the body's adaptability to different eating habits are also different. When the body's energy intake exceeds the cost, the remaining energy will be in the form of fat stored in the body down, and gradually form a As obesity and diet are closely related, many people by reducing food intake to achieve weight-loss purposes, but blindly reduce the consumption of the body may lead to inadequate intake of nutrients, over time, while away the fat may be sent with their own health go. Achieve a healthy weight through proper diet can be described as a science. In recent years, many experts and scholars have conducted extensive and in-depth research, the number of prescription, through healthy eating habits to achieve weight-loss goals.
control calorie intake is usually because people will get fat daily intake of calories than the calories consumed. Therefore, to thin, first of all to control the daily intake of calories, but reduced food intake does not necessarily reduce the calorie intake should be reduced food, while ensuring that with high-quality, adequate intake of protein foods to meet the basic needs of the body. Daily supplement rich in protein can also be health food, the body can be fully absorbed and the use of high quality protein and low cholesterol content, consistent with the needs of those who pursue bodybuilding.
fruits and vegetables help rich in fruits and vegetables
water and dietary fiber, low in calories and can increase satiety. On the contrary, the general meat calories, fat, high cholesterol, eat more easily accumulate in the body fat, fat people. Therefore, should eat more fruits and vegetables daily, especially low-sugar fruits and vegetables were. Fruits and vegetables rich in dietary fiber, water absorption, increased fecal volume and weight, the promotion of intestinal peristalsis, increased stool frequency, reduce waste of time to stay in the intestine, which will help the discharge of body waste and toxins to help prevent constipation. Daily fruit and vegetable cellulose can also complement chewing tablets, can enhance satiety and help reduce calorie intake, helps the body
tea instead of wine Alcohol can be described as thin
the . When energy intake is greater than consumption of energy, the body will be provided by the alcohol in the body of energy into fat storage. Want to drink tea instead of may wish to consider, according to
exercise weight-loss
calorie diets, exercise burns calories, exercise can increase the basal metabolic rate, burn fat, reduce the non-adipose tissue (muscle) loss and maintain good posture. Constitution of each person is different from the amount of exercise can bear different, so to participate in weight training should analyze specific issues. General health may be slightly larger amount of exercise intensity and movement, rarely exercise or coronary heart disease, hypertension, diabetes and other diseases that exercise should be reduced; and in response to the different nature of work and living habits, everyone in the choice of movement time, content, intensity and frequency are also different; In addition, each person's weight requirements are not the same, and some need a whole thin, while others require partial weight-loss. Should be taken into account its own situation, step by step exercise to choose their own manner.
endurance exercise
moderate-intensity exercise of such exercise, each lasting a longer time for the whole thin. Common projects are jogging, medium speed and fast walking, climbing of walking, cycling and swimming. Which, without aid jogging, weight-loss effect is good, is a good exercise program. Daily exercise may take the conducive to exercise cardiopulmonary function and systemic Cellulite, while lowering blood pressure, muscular tension and fatigue also benefit.
power movement
greater intensity of these movements, sports content targeted for partial weight-loss. Including supine abdominal muscles exercise: If two straight leg lift exercise, directly under the leg kick style movement, sit-ups, etc., can be effective in reducing abdominal fat; prone position of the back muscles and gluteal muscle exercise: If two straight legs After the elevation movement, head and shoulders, after bending both legs of the
ball games
such a campaign characterized by endurance training and strength training combined with the overall and partial weight are suitable, in its wide range of thin people according to their preferences. Basketball,UGG boots, badminton, volleyball and other projects to help the body burn fat, solid ball, ball gymnastics and other projects to reduce arms, waist and other parts of the fat. Good people can be organized physically confrontational personnel practice, play some friendly matches; the usual lack of exercise and physical disorders were the main form of non-competition, mainly in the trunk extension, the appropriate muscles for the purpose.
exercise helps energy consumption, burning excess fat and help maintain a well-proportioned body, but often after exercise than usual strong sense of hunger, food should be appropriate at this time, or it may be counterproductive. Consumption after exercise can also be an appropriate high-protein, low fat food to replenish their energy, proper eating foods rich in vitamins and minerals to make up for daily consumption and post-exercise sweating the loss of vitamins and minerals.
get rid of even more eye-color vision, as the fatigue at the computer sit for a day, despite the dim light still pour over, the weekend chasing watch soap operas ... ... colorful worlds are so attractive to our eyes, dry eyes, hair itching, soreness, although common, but few people seriously look at eye health problems. As everyone knows, overload and improper eye habits are a serious threat to eye health. According to statistics, visual fatigue has been up to 1.5 million people, an average of 40% of young people more healthy, college students and more than 70%. Concerned about eye health and improve the visual fatigue, is imminent!
you as tired?
• visual fatigue can be expressed as the eyes and periorbital pain, blurred vision, dry eyes, tears, and even as headaches, nausea, dizziness and discomfort.
• visual fatigue will lead to myopia, diplopia, easy to read serial, inability to concentrate, etc., affect people's learning and work efficiency.
• visual fatigue if not improve long-term, can cause decreased visual acuity, myopia and presbyopia earlier age and so on, will lead to a variety of serious eye diseases.
eyes have with the province
avoid excessive use of eyes or Reading, writing, using computer or watching TV do not continue for too long, continuous with the eye 40 minutes to 1 hour to rest 5 to 10 minutes, the best view or the view to the distant green; avoid long in the light, the more Do not read books and newspapers in bright light. Do not ignore the eye position
posture to straighten out to read and write, books to 20cm away from the appropriate eyes; watching TV, the eyes of more than 3m should be kept away from television, TV brightness not too strong, the best in TV behind the opening night a little light; Computer owners should be fine to sit the potential to keep the eyes looking flat screen TV or slightly down, eyes away from the screen is 50 ~ 70cm.
simple eye exercises eliminate fatigue
insist on doing eye exercises to improve eye fatigue of great benefit, just out of five minutes, the eye can easily improve blood circulation, relax the eye muscles. You can also try a simple
long moist eye protection
dry eye fatigue so easily. Wind can wear goggles in the outdoor dust, reducing tear evaporation and environmental stimuli; a conscious increase in blink frequency, can tear evenly coated in the ocular surface, maintain eye moisture; myopia computer owners should be appropriate to wear glasses, avoid exacerbate dry eyes wear contact lenses for a long time sense. Adequate sleep, regular exercise
regular exercise, can enhance physical ability and body fatigue, and increase the eye rotation and eye muscle exercises to improve eye fatigue endurance. In addition, should ensure that adequate sleep, try to avoid staying up late, giving the eye a good rest.
eye check every year
the eye more susceptible to fatigue as the crowd, it should at least do a professional eye examination every year, a comprehensive assessment of eye health. Additionally, decreased vision should be found first hospital; if there red eyes, a burning or foreign body sensation, blurred vision and so on, still no significant improvement after the break should also be timely treatment.
get that eye health nutrition In addition to routine eye care
, the need for bone health as calcium, magnesium and other nutrients the same, to maintain eye health also needs to add proper nutrition, such as blueberry extract, lutein and so on.
blueberry extract plant extracts to improve vision: the main extracted from cranberry fruit, to protect the integrity of the eye capillaries, clear free radicals in the retina and reduce free radical damage to the capillaries. Also promote eye retina re-synthesis of rhodopsin, and enhance night vision. And to improve the ocular microcirculation in the prevention of retinal diseases, glaucoma have a certain role.
Lutein: Lutein maintain visual health of the Antioxidant capacity to protect the eye from free radicals and other lens and retina damage, delay or prevent cataracts and other eye diseases.
DHA: DHA is the material basis necessary for the eyes Omega 3 polyunsaturated fatty acids, a, is an important component of the retina, but also to maintain eye health is not a lack of nutrients. Add plenty of DHA, can protect the healthy development of eye tissue, improve visual function.
form of action has become essential.
In fact do not have to chunks of time before they can exercise, not everyone likes the monotony of the gym. To natural healthy weight, smart woman can out of fragmented time, for the slim to be a
slim on the road
often see non-stop travel,UGG boots cheap, your customers, do not worry about the sedentary and the belly, chances are they're lucky to get out walking every day, graceful figure. However, over time, but sorry that it is only wishful thinking. In fact, in order to
1, changes in body posture
walking posture is very important, no matter how tired you are, remember to straighten the body while walking, you need to make in shaping the site as much as possible to maintain the standard position. To chest, breathing, closing lower abdomen, buttocks clamp, do not Gongyao hump. This forced himself to maintain the posture, though will be very tired, but it can certainly make your excess fat is slowly squeezed out. Imagine burning fat while walking the status bar, no matter how tired will be a very good mood.
2, attitude makes perfect
need to lose weight, should, in the heart weight-loss goals will be forced to remember, and continue to repeat to myself, psychologically, to the full implications. Will be walking as a weight loss exercise, you can not walk as casually as usual, should be appropriate to increase stride length, so that your thigh muscles to exercise, avoid radish legs appear. After walking should also be noted that the ground heel first, not the whole foot flat on the ground. Will focus on the front foot, every step forward should be in accordance with the heels, soles of the feet, toes the order of the ground, so walking on the heels will naturally mention legs tight curve becomes symmetrical.
3, instruments: the secret weapon to carry
definitely not in the gym equipment we need, in fact, many of the object itself can become a magic weapon for shaping women. Such as women usually carry out bag, without prejudice to the case of others, you can put it as a
static in action, on the fat that NO
in the buses, in taxis, in the elevator ... ... seems difficult to deal with the move, just as effective.
1, do not do the crazy woman Shadeng
Whether you are waiting for the bus or in line, waiting for the elevator, this time you should not be idle. Shape the body must make good use of every minute, a long wait so boring, we can carry out your stomach exercises. Hours of a part waiting for attention, luck effort to tighten the abdomen, the navel back the feeling of a close, adhere to six seconds after the restore the species. Simple exercise is repeated for the creation of credit is not perfect belly really shallow, as long as there is time to do it.
2, stood the most beautiful woman Do not be afraid
standing in the bus, because this spare time can do a lot of small movements. You can hand grabbed the car rings, sometimes hard grip, sometimes relaxed, repeatedly done, allowing thinner wrist, but also enhance Flexibility. You can also pay close attention to the rings with both hands,UGG shoes, feet slightly open, the body leaning forward, this time can feel the abdominal muscles tight, so you can exercise your abdominal muscles. If you reach the car rings, can be hand grip rails, Hing Wah Street West will be high heels, standing on tiptoe like a ballerina, like, tired and then lay down, and so forth to practice, you can beautify the leg line. Or the hand holding the railing, while the number of beats, while forced inward abdomen, this method can effectively tighten abdominal muscles, slowly narrowing the lower abdomen.
read these, you must not then be attributed to their less than perfect body no time to exercise friends. Like the body of these refining the
undercurrents under standard weight than two weight and height were the same, but it felt like a fat one looks thin? Why
clearly to the
standard body weight standards
On the standard body weight, we need first to find out what is the composition of our body weight. From the point of view of human anatomy, body weight is composed of water, protein, sugar, fat and minerals. That is, a weight of 50 kg healthy female body with protein, fat, glycogen is about 8 kg, 10.5 kg and 0.6 kg, and the rest mainly water and minerals. And we most concerned about the fat tissue containing 80% fat, 18% water and 2% protein.
composition from the weight, we can see that the
What is fat?
many cases, not so much that we are concerned about the weight, as it is worried about whether obesity can be in the end what is the count? Obesity in the medical sense, refers to a certain degree of overweight and fat layer was too thick, body fat, especially the excessive accumulation of triglycerides as a result of the state.
simple obesity and obesity is further divided into two major categories of secondary obesity. Found obesity is a cause of obesity, it can also be medically known as primary obesity may be related to heredity, diet and exercise habits; secondary to obesity, it is also suffering from obesity Another primary disease, and it is that it led to the patient's obesity. In many cases, when the primary disease is cured, the secondary will be significantly reduced obesity. Usually we see more obesity in the former, the proportion of 99%.
to see here, we have finally become clear: overweight does not mean obese, while the real decisions are obese body fat content. Therefore, measures of obesity medicine is mainly based on body fat (body weight, fat percentage) to determine the. In general, the male rate of more than 25% body fat, women more than 30% body fat ratio, it is called obesity. But it is worth noting that, for adult women over the age of 30, if more than 30% body fat ratio, women under 30 years of age more than 27%, attention should be paid for after reaching menopause, which is likely to become obese Hide as overweight.
really a test of the fat off the fat
As with the Frequently used internationally are several ways to determine body fat content: underwater weighing method, skinfold clamp measurements, dual energy X ray absorptiometry (DEXA), near-infrared measurements, magnetic resonance imaging, electrical conductivity measurement of lean body method, computer-controlled X ray tomography, Pai Air Act, bioelectrical impedance method.
the current percentage of body fat based on DEXA measurements based standard, but the measurement of time spent and costs are not ordinary people can afford. Here we introduce two methods for the measurement of household:
skinfold clamp: a little trouble, but the value is very accurate. Please remember the following formula:
percentage of body fat (%)=[( 4.57 / Body Density D) -4.142] × 100%
so-called body density, skinfold thickness is to use that to calculate the thickness of subcutaneous fat.
adult males: D = 1.0913-0.00116X
adult women: D = 1.0897-0.00133X
where, X is the lower edge of the scapula and spine angle of 45 degrees + on skinfold thickness skinfold thickness and arm.
skin fold thickness skin fold will need the help of forceps to measure, first hold the pliers with the right hand, left hand pinching the skin at 1 ~ 1.5cm pick up the skin with pliers, release the left hand reading. Finally, the values obtained in the above formula sets in like it!
measuring body fat: Compared to the above need tools that they need to calculate both the method of measuring body fat that just a way to OK to look pretty This kind of bioelectrical impedance analysis for the principle of Easily can be ready to stay healthy and provide the necessary reference data.
perfect body to a healthy body to the premise that fat content is too low to no less than the risk of obesity Oh! Hope that in daily life and work in a reasonable diet, regular participation in sports, quit alcohol limit, to maintain psychological balance, adjust the way of life, to save on their health a significant
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