Self-Assessment Index
1. Whether exercise achieves the best effect
The heartbeat of young people during exercise should be between 120 and 140 beats/min, and for people around 60 years old, it should be 110 beats/min, with each session lasting no less than 30 minutes. This is most conducive to improving immunity and achieving good results.
2. Do you have a lot of belly fat?
Abdominal obesity is calculated by the hip-to-waist ratio: waist size divided by hip size. If it is 0.9 for men or above 0.8 for women, it indicates excessive accumulation of intra-abdominal fat.
3. When to take a break?
Every time you exercise, pay attention to your heartbeat. If you have to gasp for air and feel difficult when talking, you should take a break quickly. This kind of overloaded exercise is harmful to the body but not beneficial.
Fitness Tips
1. Women who practice equipment will not become Schwarzenegger.
Everyone has seen on TV that women participating in bodybuilding competitions have strong muscles. In fact, many of these "muscular women" are taking hormones. Women's muscles grow differently from men's. Men's muscles grow by increasing their girth, while women's muscles grow vertically and only appear toned.
2. Women’s fitness chart to lose weight.
The danger for women who only lose weight without supplementing it with muscle training will not be immediately apparent, but it is like a time bomb, buried under the surface of health. These risks include susceptibility to osteoporosis and joint injuries due to insufficient strength. This is why many women are prone to fractures in their hands, hips and calves, and can also easily cause lower back pain and scoliosis.
3. Excessive sweating has nothing to do with fat loss.
Under the misleading concept of "sweating more means losing more fat", people are willing to "sweat like rain".
Research shows that sweating a lot without properly replenishing water can easily cause collapse. Simply sweating cannot effectively lose weight. Only by appropriately adding some equipment training can you achieve good results.
4. Avoid shaving before exercise.
Because the skin after shaving is particularly sensitive, the sweat during exercise will irritate the skin in these areas, causing inflammation and tingling.
5. Wherever you practice, you will not necessarily lose weight.
Some people think that practicing abdominal muscles can reduce abdominal fatFat, actually it’s not. Reasonable equipment training can effectively carry out anaerobic metabolism and aerobic metabolism to achieve the purpose of losing fat, rather than simply training muscles in a certain part.
