Help me see if my workout schedule is reasonable

The important thing about fitness is in the morning, but there is no need to be too early, exercising for a day is very physically demanding, so there is no need to get up early the next morning to exercise, fitness is important, but always keep the body in an overloaded state of work, over time the body is not only not beautiful, but also tired. So there is no need to deliberately get up so early in the morning, keep it at 8 o'clock to start exercising, each group of actions according to the standard action 2 3 sets, each group of about 20 times, rest for 1 minute between each group, when the muscles feel swollen, you can appropriately increase 1 2 groups of consolidation, so that the muscles grow faster, however, before the daily fitness to ensure that you do group aerobic exercise! That is, running, the time is kept at about 30 minutes, it does not require how fast and hard, but it requires the body to be trained, and then rest for about 5 minutes, first do some stretching exercises, and then you can exercise.

Remember not to do muscle exercises in one place every day, it will only be counterproductive, and the muscles that grow in that way will be even and beautiful. Don't do one thing too much, you will have a good body if you stick to it for about 2 years, and finally I wish you a happy fitness, absolutely hand play Plagiarism is prohibited. ~

In the afternoon, only salt water fat will be converted into calories (biological common sense), I don't know what your purpose is to lose weight, but if you exercise like this, your fat will be converted into muscle and no longer fat. Kilograms are average weight, so why lose body fat?

IMHO, the amount of training doesn't affect the growth of muscles, and it feels like you use less strength equipment.

I don't think your height of 175 is not good to train so many muscles!

It would look good if it was 5 cm tall!

If you're not a professional bodybuilder and mobilizer, it's best to do some ball games, in fact, 174 is a Stallone-kind muscle... Aesthetically pleasing?

Wake up too early in the morning. The organs of the human body are not at their best.

It's okay, but take a break.

Keep at it and you'll be successful.

There is truth in the last sentence.

As an office worker, it is easiest to maintain a posture for a long time, or sit for a long time, or stand for a long time and bring long-term additional burden to your body, thus adding many hidden dangers to a healthy life in the future. Therefore, it is necessary to properly schedule time for fitness. Our basic principle is to focus on a large portion of your rest time for targeted fitness.

And use the sporadic rest time during work as a work to relax, and do some simple fitness exercises without affecting others.

1. During the daily working hours from Monday to Friday, the best fitness time is from 19 o'clock to 21 o'clock in the evening

Generally, white-collar workers who go to work get off work at 6 o'clock, and you can simply have dinner after work, but you should not eat too much, and you can start your own planned fitness activities at a time after dinner. The specific activity time should be an hour, and you can do 40 minutes of aerobic exercise, such as running. Then do about half a body relaxation exercise, such as some equipment training, remember that the time should not be too long, and it should not be too tired, because there is still work to be done the next day, so don't let your body be too tired.

At the same time, you don't need to come to the gym every day for five days of the workday, and it is advisable to keep it two or three times.

2. The best time to exercise during the week is from 2 p.m. to 4 p.m

On the other day of the week, you can choose an afternoon to go to the fitness center in good physical condition. This is when you can do some long exercises, such as yoga exercises or targeted fitness classes. Let your body be fully relaxed, and have a certain exercise intensity.

In addition to the exercise we dedicate to each week, it is also important for us to do intermittent workouts during work. You should pay attention to this part of the time, which will also have unexpected effects.

1.Commute time

In fact, now each of us may occupy a long time at work, this time will be very suitable for fitness, such as if the home is close to the unit, you can walk to work, walking back and forth for a time every day is particularly good for the body, if the home is really far away from the unit, you can choose to ride a bicycle, the same can achieve the effect of spending money on cycling in the gym.

2.Lunch break

Many people like to play games or watch movies during their lunch break, but in fact, this time can also be used for fitness, such as taking a walk around the unit after a meal. Fitness does not take any form, as long as it can achieve the purpose of active body.

3.Breaks between work

During work, due to sitting or standing for a long time, it is particularly easy to suffer from cervical and lumbar spine diseases. You can set an alarm on your own, and it's especially necessary to move it every once in a while. Even if you are limited by your work in the workplace, you can also do some small relaxation exercises in your office chair.

No matter how strict the unit is, there is always no problem in going to the toilet or fetching water.

Fitness is not about the length of time each time, but about persisting in doing it for a long time. Recognizing the importance of the body to one's work and life, it is a crucial step to act in a planned manner.

I'm an office worker myself, and I don't have a lot of time on TV, but my husband has made an arrangement for his construction time since he had a problem with his waist.

The first thing to do is to make sure that you have a fixed time when you can go to the gym. If you want to go to the gym, you need to have a regular routine. Depending on your work situation, you choose a time that suits you best, such as a weekend or a normal day.

In general, you can go to the gym 1 or 2 times a week.

In this way, you can not only give yourself a regular opportunity to exercise, but also have more space to deal with emergencies at work. After all, plans can't keep up with changes, and there may be some surprises in many cases, so you can't schedule a fixed schedule too slowly.

The second is to choose a good time for yourself to exercise freely. My husband chooses to go out and exercise every day when he is not too busy, but the exercise time is not particularly long, about half an hour to an hour. It will not allow your physical strength to be consumed too much, and you can have a fixed activity.

And this time can be adjusted according to the project you want to exercise, for example, some people like to swim, some people like to play, but no matter what kind of exercise, you can make your entire muscle group move to achieve the purpose of exercise and health.

You can also use some sporadic time to achieve the purpose of exercising. Some office workers have a very full work schedule, so they don't have time to specialize in exercise, so they can only use some sporadic time to achieve the purpose of exercise, which is relatively random, so they will also limit the exercise items to a certain extent. But no matter what, as long as there is exercise, the body will be more or less improved.

The first best time slot: 5 p.m. - 7 p.m.

This stage of 17-19 o'clock in the evening is the best time for evening fitness, during this time the functions of the human body are in the best state, and the physical fitness and oxygen intake are at their peak. In addition, the hormones and enzymes in the body are also in the best state, and various sensations such as sight, touch, and smell are in the heyday of the human body, so exercising during this time period is more conducive to health and the exercise effect is better.

The second best time period: 8 p.m. - 10 p.m.

If you belong to the group of white-collar workers who get off work late, or want to go to the gym after dinner, you can choose the time period of 20 o'clock to 22 o'clock. Generally, this time period is 1-2 hours after dinner and 1-2 hours before going to bed, which will neither affect digestion nor sleep.

How long is the right time to work out at night.

Sleep time is shortly after the evening workout, so it is necessary to master the workout time, the duration is too long or the distance between the end of the workout and the bedtime is short, it is easy to affect sleep. Therefore, it is best to keep the workout time to about 1-2 hours, and finish the workout at least 1 hour before going to bed.

Precautions for exercising at night.

Exercise one hour after meals. Evening workouts are best started an hour after dinner. Avoid strenuous exercise, as it takes longer for the body to recover after overexertion, which is likely to affect sleep that night and the next day.

It is best to choose aerobic exercise, that is, jogging and brisk walking, and it is advisable to sweat slightly.

It is best to finish before 9 o'clock. It is best to finish your workout in the evening before 9 o'clock, because it takes a long time for the body to recover after overexertion, which is likely to affect the night's sleep and the next day's state.

Suitable sports for office workers.

1. Pilates.

Pilates is an exercise that soothes muscles throughout the body and improves torso control. It combines the differences between Eastern and Western movements, emphasizing both the training of physical functions and the emphasis on breathing. The movements of Pilates are slow and clear, easy to learn, and can be practiced by people of all ages.

Stretching and lengthening training can help office workers build muscles that have not been exercising for a long time, and can also effectively reduce fat around the waist.

2. Swimming. Swimming can not only exercise the heart muscle, increase the blood output of the heart, but also strengthen the respiratory function and increase the lung capacity. People who swim regularly can not only maintain a well-proportioned figure, but also have a white shopping style.

After a night's rest, the secretion of testosterone in our body rises. So you can eat a little in the morning and then do a certain amount of fat loss training, which can produce a good fat loss effect under the action of testosterone. So, if you want to, you can choose to do fat loss training in the morning.

While training in the morning with testosterone is more beneficial for muscle growth, strength training in the morning is not recommended.

Because strength training is a high-intensity workout, by the morning, our physical and mental state is still in the recovery phase. Therefore, at this time, the training effect of strength training will be greatly reduced, although it is not suitable for high-intensity exercise in the morning, it is suitable for low-intensity exercise such as jogging, yoga, and brisk walking. Therefore, a certain amount of aerobic exercise can be arranged every morning, combined with a certain amount of anaerobic exercise, to achieve a good fat loss effect, and at the same time, it can make people energetic and maintain a good working condition throughout the day At noon, after half a day of physical and mental consumption, our body will be in a state of hunger.

If you train at this time, it is easy to develop symptoms such as low blood sugar and dizziness. So it is recommended not to do fitness training at this time. On the contrary, if conditions allow, we should take a break.

If you must do some training during this time period, it is recommended to supplement the appropriate amount of carbohydrates before training. In the afternoon, after the noon break and the energy intake of lunch, both mental and physical strength are gradually recovering, and our body has begun to enter a good state to do some high-intensity training during this time. We can find that during this period, many people will choose to do dumbbells.

Strength training such as weightlifting to promote muscle growth. Office workers have relatively limited fitness schedules. They spend most of their day at work, and only in the morning and evening can they be used for fitness training.

Low-intensity exercises such as morning jogging, fat loss exercises, etc., can then be scheduled. It is not impossible to do some strength training, mainly because the muscle training effect achieved by morning exercise is not ideal, but it is also effective, you can simply eat after work, and then start training. However, it is important to note that you cannot start fitness training directly after work.

It is easy to cause internal organs to sag, which affects the health of the body. Training should be done half an hour after eating, and be sure to warm up before training. The length of the workout can be decided according to your actual situation.

In general, time management is best controlled between 60-90 minutes. Different periods of fitness training have different training effects, and it is necessary to develop a fitness plan according to your actual situation, so that you can spend less time to achieve better results. However, if you really want to train to do well, you still need to stick to it.

You can go to the gym every morning, which is the best time, and you can speed up your metabolism, and you can also go swimming when you are resting. In the evening, you can go to play basketball or badminton after dinner. You can choose a long-distance run in the morning, and it is better to do it within 30 to 60 minutes every time you see life.

The workout time should be controlled to about 1 2 hours each time, and then half an hour after meals every day, which will be more appropriate.

You can arrange it according to your own time, see what time you are more free, and the time for fitness is best controlled to about two hours, if the time is too long, it will hurt your body.

Scheduling of fitness time.

1. Weekly exercise schedule: First of all, arrange the weekly exercise time according to your own situation, according to research, insist on exercising 3-5 times a week, and the exercise time is mostly one hour. A more reasonable arrangement is to envy every week.

2. 4 fitness in turn, and then choose a day to arrange an exercise on weekends and weekends, no matter how you adjust the time training, it is recommended that the number of exercises per week is best 4-5 times.

2. Daily fitness time arrangement: This exercise time is not fixed, for example, some people like to get up early, so you can arrange the fitness time in the morning, but some people like to exercise at night, which can be set according to personal preferences.

3. Training every other day: Many people who are new to fitness will have a misunderstanding about fitness, thinking that as long as they train more, the better the effect of fitness. In fact, the body, like people, needs time to rest and recover, and if you exercise too much, not only will you not train your body, but it may also cause damage to your body.

Therefore, it is best for us to train every other day when we are exercising, especially for some beginners who are learning fitness, and this kind of fitness planning can arouse greater interest.

4. Step by step: If you don't have good exercise habits before, there is no need to force yourself to train for an hour at the beginning, although you can control the intensity well, but it will also make the body become slightly strained while suddenly increasing the amount of exercise. Therefore, people who have just started to exercise can combine running and walking, and the time can be controlled in about half an hour, and then the body slowly improves, the body's exercise quality improves, and then gradually increases the amount of exercise.

5. Long-term persistence: In fact, the most difficult thing in exercise is long-term persistence, many people are in the state of fishing for three days and drying nets for two days, so not only will not train the body well, but also may appear ** phenomenon. Therefore, fitness is a long-term exercise, and its results show that it may be measured in years, so long-term exercise can make the body better.