If you have read my article < < Exercise is the best way to relieve stress > >, you must have realized the benefits and importance of exercise to relieve stress. So, how should people without sports experience start?
The following are six principles for beginners to exercise decompression.
First, what’s sports are better than no sports.
The first question for most novice athletes is: Should I do what? Running, weightlifting, tai chi, yoga or badminton? When we struggle with [choosing what movement], this is a kind of pressure in itself.
The best way is to make use of the existing conditions at this time and do as much exercise as you can.
If you can go out for a run now, go for a run.
If you have the time and conditions to go to the gym now, then go to the gym.
If you are indoors now, you can do family aerobics.
Even if you are trapped in an airport or a taxi now, you can adjust your breathing, slightly stretch, and even have a group of head and neck yoga movements.
Weight squatGet up and jumpAbdominal musclesChest and backButtocks
The best exercise mode may improve the exercise effect by 20%. But the difference between exercise and non-exercise is 100%.
Second, step by step
Many people were full of passion when they first started the exercise. The exercise was too intense and they were injured in less than a few days, so they stopped the exercise.
I want to say, go first and then run.
[Step by Step] is a principle that should be followed in doing many things, and exercise is no exception. For example, running is a favorite sport for many people. For people who have not exercised for a long time and are overweight, they can start with fast walking, then jogging, and then running fast after jogging adapts for a period of time. Finally, they can do variable speed running, that is, jogging and sprinting alternately.
The advantage of this is to allow the heart and lung function and the body to have a process of adaptation, so as not to be tired or injured due to high-intensity exercise from the beginning.
III. Diversification
The human body is a machine with amazing adaptability. Many people’s bodies will adapt to a new exercise in about six weeks, and it is no longer challenging to continue to do the same exercise.
Therefore, attention should be paid to the diversification of sports, which can bring new stimulation to the body and brain and help to reduce pressure for a long time.
In fact, it is not difficult to realize the diversification of sports. People who have been running at ordinary times can consider going to the gym to do some strength training. Those who often do strength training at ordinary times can practice some yoga. Those who practice yoga at ordinary times can play badminton and so on.
Four, pay attention to stretching
Stretching is a non-negligible part of movement.
Many people who have just started exercise often ignore stretching, probably because the benefits of stretching need to be reflected over a long period of time: stretching can increase joint mobility, strengthen joint ligaments, relax mood, prevent injuries and prolong exercise life.
The best stretching time is after the exercise. Stretching while the body is still warm and the muscles are congested helps to lengthen the muscle fibers that are tense and contracted during exercise, increase the mobility of joints, and help the body recover.
In addition, stretching itself is a kind of relaxation.
When stretching, focus on muscles and ligaments, which helps relax the tense nerves in the brain. Some exercises, such as yoga, are a good stretching in themselves.
Five, balanced nutrition
As the saying goes: Good body shape is three points to practice and seven points to eat.
Balanced nutrition can make exercise more powerful, the body recovers faster, and of course it also helps relieve stress. As for sports nutrition, it is difficult to summarize it in a few short paragraphs, only some dietary principles can be briefly mentioned here.
1. Take coarse grains as staple food;
2. Minimize the intake of fast-absorbing sugar;
3. Balanced intake of carbohydrate, vegetables, protein and fat;
4. Eat less and eat more;
5. Supplement vitamins and minerals appropriately.
Six, perseverance
Although sometimes a good exercise can make people feel better, in order to obtain the benefits of exercise for a long time, one must persevere. Exercise, like eating and sleeping, should become an indispensable part of life.
Although not everyone’s aim of exercise is to have a good figure, health and fitness are interlinked to some extent. Developing good health and exercise habits and good figure are only by-products.
Give up these excuses and go to exercise!
In fact, many people know the benefits and principles of sports, but most of the time we do not do it because of various excuses. Therefore, in order to form a good habit of sports, we must take precautions against excuses for not exercising. There are various excuses for not exercising, let’s give three brief examples.
1. Age
There are two excuses for [age], either too young or too old. Since ancient times, heroes have emerged as teenagers. Which top athlete did not start training from an early age? Moreover, there are many marathon runners in their 60s and 70s.
As long as you choose the right exercise, age is not an obstacle to exercise.
2. Injuries and injuries
Many people dare not exercise because they have been injured before. But many times, we greatly underestimate the repair function of the human body.
In fact, those injuries, which were old injuries many years ago, have already recovered. What makes us afraid to exercise is only the shadow of psychology. Which Olympic champion has not been troubled by injuries? If you are really injured, you should actively treat it, promote recovery, and continue to exercise after recovery.
The best way to treat injuries is prevention. Following the above six principles can reduce the troubles of sports injuries.
3. Time
Not having time is perhaps the most common excuse for not exercising. Few people do not eat or sleep on any day, but many people do not exercise for a month. In the final analysis, they still do not know enough about the importance of exercise.
But time is only an excuse, because everyone has only 24 hours and 1440 minutes a day, not much, not much. The key is not how much time there is, but how how uses it.
Since U.S. President Barack Obama can spare 45 minutes of exercise six days a week and every morning, do we still have what’s excuse not to exercise?