If I want to get fit, what time is it better to exercise at work?

Go to the gym from Monday to Friday, run on the treadmill as soon as you go, and insist on jogging for more than 30 minutes. Then it's time to actively participate in spinning classes offered at the gym.

You don't have to skip meals every day for the sake of **, eat three meals as usual, eat more protein-rich foods, and eat less greasy and fried foods.

Just rest on Saturday and Sunday as usual, and don't sleep too much. If you have the conditions, you can consult the coach to eat some fat-reducing and fat-burning products, such as "Seraph".

Brother, the reason why you have gained weight is related to your laziness. Watching TV after dinner, and wanting to rest on weekends, it's strange that you don't grow meat.

You can consider the method I provided, just let you change your life habits a little, and you don't have to get along with those iron guys, you can still **:

1.Wake up early, try to walk instead of driving, and walk for at least half an hour in the morning. If the company is upstairs, it is better to climb the stairs.

2.Try to eat as little as possible for dinner, and it is best to drink some porridge and the like, which is easy to digest. And be light. Don't sit down immediately after dinner, walk indoors for 10 minutes before sitting, and it's best to walk outside for about half an hour or so an hour after dinner.

4.Eat less meat when drinking, and under the action of alcohol, fat storage is accelerated.

It's just a slight change in your habits, but it will make a big difference, and it won't. Exercise **requires a lot of perseverance, and will**, it is better not to use it without absolute confidence.

Preferably 2 hours before bedtime.

Dumbbells will do.

For beginners, almost 2 to 3 groups, 12 to 15 times such times are more conducive to fitness beginners, because their joints, ligaments and tendons are not as tough as athletes, their recovery ability is not as good as athletes, half an hour a day 1 hour is more suitable, during this time, you must focus, exercise seriously, and practice consistently every day to achieve good results.

Knowing that muscle growth is difficult, fat gain is especially easy, and if fat and muscle are consumed at the same time, within two days, fat stores are much greater than muscle synthesis. If you have an abdominal exercise, you can add another 15 minutes to it after the strength training. Only after more than half an hour, the content of free fatty acids in the blood will reach the highest point, and the proportion of fat energy supply will also reach the highest, and the fat reduction effect can be reflected.

Of course, if it's hard to stick with it at first, you can adjust the intensity by slowing down some of the speeds.

It is impossible to have perfect muscles with a single movement or a few movements; Some people exercise for the sake of good health and stress relief. Then you can get in touch with more fitness projects, such as Pilates, yoga, HIIT, crossfit and other sports, which can achieve the purpose of strengthening the body. Since it is a fitness newcomer, the number of sets will be relative, some will be reduced, the weight will also be reduced, and then the rest time between the number of sets will be longer, (according to personal circumstances) two minus (number of sets and weight) one plus (rest time between sets), it will take about 20-30 minutes to complete this more effective exercise.

Cardiopulmonary exercise of more than 150 minutes to 300 minutes per week can effectively improve health. So, if your goal is to be physically fit as your primary goal, follow the guidelines above and only need to spend 20-40 minutes a day, seven days a week.

For people who are new to fitness, it is more appropriate to exercise for half an hour a day, exercise is a gradual process, and it must be adhered to.

More than 30 minutes is best. The American College of Sports Medicine recommends that if you want to know if the intensity of aerobic exercise is appropriate, you can test your heart rate after exercise to reach 60% to 90% of your maximum heart rate. If you want to do cardio to do it, you can choose a low to moderate intensity exercise with a longer period of exercise, which burns more calories.

Exercise frequency: 3 to 5 times a week, 20 to 60 minutes each time.

It is more appropriate to exercise for an hour and a half every day, because too long of fitness is easy to strain the muscles and is not conducive to future exercise.

When you first start exercising, it is recommended to exercise for 30-45 minutes a day. At the beginning of contact with fitness, the body is not yet familiar with the unfamiliar exercise mode, so the first half month or so should be the stage when the body wakes up and gradually adapts to exercise. The duration of exercise at this stage should not be too short or too long.

For people who have just exercised, the time of exercise needs to be gradual, and you can't train for a long time at one time, otherwise the muscle soreness the next day will be easy to strain, which will hit your self-confidence. When exercising, you can do about 1 hour of aerobic exercise to warm yourself up, and then you must stretch to stretch your body, and then you can use fitness equipment for some targeted training.

When you feel that your body is getting more and more obese, you must do a good warm-up exercise before exercising, and help relax your muscles through warm-up exercises, so as to reduce the chance of injury during the fitness process, and at the same time, warm-up exercises can make the body relax faster and make fitness enter the state faster.

Fitness is not a requirement for overweight exercise, you must objectively examine your body, do what you can exercise, and don't hurt your physical health because of the pursuit of high standards.

The best time to exercise is between 8 a.m. and 12 p.m. in the afternoon, and between 2 and 5 a.m. The time in the morning and afternoon is different, and the duration in the middle is also different, so you should control the time of fitness in these two time periods, so as to achieve the best results.

Light exercise should be done immediately after a meal, such as walking, etc., but in fact, moderate exercise and light exercise are carried out an hour after eating, because if you exercise immediately after eating, it is likely to cause various bad phenomena such as stomach prolapse.

Heavy exercise should be two hours after eating, heavy exercise is only intense exercise, if you want to do some anaerobic exercise or aerobic exercise, it is best to be able to do it two hours after eating, at this time your body will not be forced to bear some bad things because of strenuous exercise, resulting in damage to health, you must know that if you do strenuous exercise immediately after eating, it is likely to cause some serious injury to the stomach.

When you just start exercising, you can arrange 3 to 4 hours a day, because if you start exercising for too long, it will cause physical discomfort.

1 hour, it is not advisable to exercise for too long at the beginning, first adapt to a period of time, the intensity is not too large, and then increase the intensity after slowly adapting, and the time can also be increased accordingly.

Of course, 1 hour is the most suitable, because it can better exercise the muscles of the body and will make you very good.

Exercise time is the time it takes to complete a complete exercise workout, but does not include breaks in between.

Generally, three indicators are used to evaluate exercise time: net exercise time, time period and body reaction cycle.

Net exercise time refers to the time spent in a state of pure exercise, such as continuous exercise time, or exercise time other than rest during intermittent exercise. A period of 30 minutes is defined as a 30-minute period in intermittent sports (intermittent breaks in continuous sports), such as table tennis, badminton, etc. The body reaction cycle is based on the body's response.

Exercise can cause some reactions in the body, such as fever, flushing of the face, stretching of the joints of the whole body, slight sweating in the front and back of the body, slight fatigue of the body, obvious feeling of rapid heartbeat, deepening and accelerating breathing, etc. The time it takes from the start of exercise to the time when the body responds to the above level is a bodily response cycle.

To achieve a certain fitness effect, the exercise time is generally based on the completion of the net exercise time of 30 45 minutes, or 1 2 periods (30 60 minutes), or 1 2 physical reaction cycles. Healthy people who have a foundation in exercise and have good physical function can exercise for 2 3 exercise periods (60 90 minutes) or 2 3 physical reaction cycles, and the net exercise time can also exceed 45 minutes to reach 60 minutes. The ** exercise time of weak and chronic patients can be adjusted appropriately to complete 20 to 30 minutes of net exercise time, or an exercise period (30 minutes), or a body reaction cycle as well.

You can also use multiple times and short periods of time to exercise, such as exercising for 10 15 minutes, resting for 5 10 minutes, and then continuing to exercise for 10 15 minutes.

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardio, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

The time of fitness is according to your needs, as long as you insist on a long time to maintain it for a long time after forming a habit, the biological clock adjusts a period of excitement, which can be morning or evening. Strength training, including warm-up and cool-down, lasts about an hour, and strength training lasts about 40 minutes. This time, the action is an hour's limit, and there are many kinds of actions that I haven't done.

Because the strength is relatively abundant at the beginning, first do the movements that consume more energy, such as bench press, oblique push, decreasing pyramid style, and then do the combined equipment movements. Finally, do a set of freehand exercises for the overall balance exercise. Take this ** class as an example, you can first do a bench press barbell, an inclined bench press barbell, let the then do a seated chest press and a seated chest extension, and finally adjust a group between push-ups or parallel bars to do it.

In the evening, it usually takes 30-40 minutes.