What is the right time for indoor fitness? How long is the best time to work out every day?

The timing of indoor fitness can be described as a matter of opinion, which makes many beginners at a loss. In fact, in my personal experience, the most important thing for non-professional fitness is to suit your own conditions.

First of all, it is the degree of freedom of your own time control, if you are an office worker and your work and rest time is more regular, you can get up at least ten minutes in the morning and exercise twenty minutes before breakfast, but the amount is not too large, so as not to overdraft and affect work efficiency; Fitness is not recommended at noon; I think it's more reasonable to get home from work in the evening and get a moderate amount of exercise, take a break and then have dinner. If you are not an office worker and the time is relatively free, you can choose to exercise in the afternoon, and it is best to do it before and after meals for one and a half to two hours This time period is more reasonable, and the amount can be appropriately increased.

Secondly, after a period of workout, your body will automatically form a conditioned reflex, which means that you feel that your body is very energetic and your muscles are jumping, and that is the best time for you to exercise.

Third, when you are unwell, sick or in a bad mood and don't want to move, don't force yourself to force yourself to exercise, so as not to cause adverse reactions.

In the evening, take a shower and go to bed after the workout.

What gym equipment do you have?

Half an hour to an hour of exercise a day is more appropriate.

Generally speaking, it is better to exercise for about half an hour to an hour every day, and you can't do too long of exercise, if the exercise time is too long, or the exercise intensity is relatively high, it will cause physical discomfort, so it is difficult to persevere.

Exercising is good for your health, and you can only have good results by insisting on exercising. If you only exercise occasionally, you will not be able to achieve the effect of exercising, so you should pay special attention to the number and intensity of exercise when exercising.

After exercise, you can drink more warm sugar and salt water, which can help the body replenish water in the body and avoid electrolyte imbalances in the body.

If you feel uncomfortable after exercising, you must seek medical attention in time to avoid delaying the condition.

Recently, a certain place issued a news that relevant units will arrange 15 minutes of fitness time every day, which has attracted everyone's attention and caused related discussions. Different people have different opinions on how fitness exercises should be carried out and what kind of fitness methods they will choose. ......Specifically, it includes three aspects: mental workers need to arrange exercise time every day, manual workers also need fitness exercises, and the specific way of fitness exercise must be in line with their actual situation.

1. For mental workers, it is very necessary to exercise every day.

In terms of fitness and exercise, mental workers are the most needed. ......Mental workers are generally sedentary during work, which can seriously affect the physical health of mental workers, and they are the ones who need to do physical exercise the most. ......Therefore, it is very necessary for mental workers to arrange a certain amount of time for fitness exercises during work.

2. Manual workers also need to exercise, but the method of exercise is completely different.

Many people have the impression that manual workers exercise enough every day that they don't need to exercise. ......Such a perception is inaccurate. ......The reason why I say this is because although manual workers exercise a lot, because of their work, they only exercise in a relatively fixed way, and other parts of the body do not participate in the exercise, so they are not coordinated as a whole, so manual workers also need fitness exercises to make their bodies more coordinated and healthier.

3. The specific way of fitness exercise must be in line with its own actual situation.

Different fitness workouts have different exercise effects. Therefore, when carrying out specific fitness exercises, you need to make targeted choices according to your actual situation. ......Generally speaking, fitness exercise should make oneself get full-body relaxation and exercise, so as to achieve the most ideal exercise effect, which is the most beneficial to one's health.

As a person who works in the workplace, doing aerobics is the most suitable fitness exercise method during work.

** The best results are on an empty stomach in the morning.

1. Jump on the spot for 3 minutes + sit-ups (mainly exercise abdominal muscles) for 1 minute.

2. Jump on the spot for 3 minutes + squat with bare hands (mainly exercise leg muscles) for 1 minute.

3. Jump on the spot for 3 minutes + push-ups (mainly exercise chest muscles) for 1 minute.

4. Jump on the spot for 3 minutes + supine leg press (mainly exercise abdominal muscles) for 1 minute.

5. Jump on the spot for 3 minutes + lunge squat (mainly exercise leg muscles) for 1 minute.

6. Jump on the spot for 3 minutes + plank (mainly exercise abdominal muscles) for 1 minute.

7. Jump on the spot for 3 minutes + push up reverse flexion and extension (mainly exercise the triceps brachii of the arm) for 1 minute.

8. Jump on the spot for 3 minutes + sit and close your legs (mainly exercise abdominal muscles) for 1 minute.

9. Jump on the spot for 3 minutes + lie on your back and bend your knees and hips (mainly exercise the lower back muscles) for 1 minute.

10. Jump on the spot for 3 minutes + lie on your back and bend your knees and legs (mainly exercise your abdominal muscles) for 1 minute.

1. Running for 3 minutes can not only choose to run, but also choose to skip rope, run in place, etc., and the exercise intensity is controlled at about 70%. How do you measure this 70% exercise intensity? We can measure it this way, and the body feels between tired and not tired when running.

Practitioners can choose whether to do 10 sets or 5 sets of exercises according to their physical condition. Practitioners can gradually increase the number of sets of exercises, because the more exercises you do, the better the effect of reducing belly.

3. When doing muscle training, it is recommended to do as much as possible in 1 minute, 10 can be done, and 8 should never be lazy. If you do the same more, the better the effect of losing fat on your belly. If you can't hold on for 1 minute during muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can persevere.

4. To use this method, you need to exercise at least 3 times a week, each exercise time is about 45 minutes, and you will see obvious results if you stick to it for 6 weeks.

Strength training for half an hour plus 40-60 minutes of aerobic exercise. In terms of exercise time, some studies have shown that the evening is suitable for fitness, because the human body function is the best of the day at that time, of course, compared with insisting on scientific exercise, when to practice is not so important.

Food: Generally use low-carbohydrate - staple food to eat three meals, eat until you are not hungry, and occasionally have a normal meal amount one day a week. You can't always eat less or no food, which will reduce your metabolism, and what you want is to increase your metabolism.

The vegetables are light, the oil is corn oil, the meat is fish, the fat is less, the fruits and vegetables are well matched, and the junk food is not eaten.

Exercise: Anaerobic half an hour plus 40 minutes of aerobic exercise. Jogging for 40 minutes straight, heart rate 110-140, breathing means not gasping for breath.

The order in which the body consumes energy is sugar, fat, and protein. Before 30 minutes, it was energy supplied by sugars, and after 40 minutes, it was mainly powered by fat, so it took more than 40 minutes of aerobic exercise to lose fat. After 1 hour, it is mainly powered by protein, which is rarely used, but it also breaks down muscle.

**Doing anaerobic exercise is mainly to consume sugar, so that the next aerobic exercise can be used for fat burning throughout the process, and then there is to improve or more accurately say to maintain basal metabolism, which is not comparable to aerobic exercise, aerobic exercise only burns fat when exercising, and doing anaerobic exercise to improve metabolism can burn fat all day long, so the effect of only doing aerobic exercise is not as good as the effect of anaerobic plus aerobic exercise.

Rest: This is also an aspect of the exercise plan, exercise and rest should be combined well, and get enough sleep.