A friend recently asked me how to maintain fitness habits in a high-intensity, fast-paced work environment, and can do so for many years as a day?

By understanding his daily habits, i gave him an account: He smoked an average of 5-6 cigarettes a day, the average time consumed by each cigarette is about 5-8 minutes, a compromise of about 30 minutes a day spent on smoking, in addition he has the habit of napping, after the meal will lie 20-30 minutes, an average of two midnight snacks a week, each midnight snack according to the calculation of 1 hour, the average daily time of about 18 minutes a day, in fact, excluding work time he has at least 70 minutes or more belongs to the leisure or relaxation state, but his way of relaxation is through the night snacks and cigarettes to pass, these two ways is actually harming his body, only naps may give his energy to do some replenishment.

And my fitness rhythm is 3-4 times a week, each time about 40-50 minutes, generally will choose noon or evening after work, if the time at noon to also choose 10-15 minutes of lunch break, to do a little storage, without taking into account the premise that i am earlier than the average person, i smoke or night snack time used for fitness, in fact, work time even slightly more than him, and the fitness brought about by the mental state is definitely better than long-term night snacking and smoking, over time, these two states of the body will inevitably go towards the two opposite dynamics!

So how to practice it? It is also very simple, i will generally train according to the shoulders and back, waist and abdomen, buttocks and legs, arms, chest, running is divided into six parts, a week or a week and a half cycle, waist and abdomen will ensure that twice a week, as to do which action, i can not afford to spend money to find a private coach, generally through the "Thin bar" App on the sports circle to develop a suitable for their own intensity of exercise the plan is to follow the recommended movements and intensity exercises.

Hip and leg training

Action description.

1, let the knees remain behind the toes, do not let yourself stand up when doing lunge action, so that you can increase the difficulty.

2, one leg will be withdrawn backwards with the knee to close to the ground, hold for a second and then stand up for another foot to do it again, alternating ten times for a group.

Exercise points.

Suitable for people.

People who want to lose weight, people who want to improve their cardio function.

Before and after the fitness must remember to stretch, not only to avoid injury during exercise, but also for muscle recovery after exercise is also vital, follow the lady's movements to do stretching, neither boring, but will not feel difficult.

The motivation for fitness is nothing more than being able to control the changes in your body in real time, as long as you enter your real height and weight and other parameters through the thin bar, the personal assistant can output a fat loss assessment report for you on a regular basis, so that your body changes can be clearly perceived.

In fact, regular exercise only needs a full-featured app to accompany it, from how to train, to how to eat, to learn from other people's fat loss stories to learn from experience, i think the "Thin bar" Basically meets all my needs. Of course, at the beginning of the time, i do not know how to start, i will and the above free national senior body fat manager to do consultation, are very nice experts, privacy issues do not have to worry.

In addition, i admire the ruthless people who rely on dieting to lose weight, and rely on fat loss meals every day to make ends meet, i admit i can't do it. If fitness can not make yourself eat more solid, it is too no fun, thin bar on the rich catering with, so i have no worries at all, what to eat, how to eat, how many calories, look at people's recipes and the experience shared by those who have lost weight above, the original fitness people can also be slightly reckless in their diet!

So, don't use the busy work to find excuses for their bloated body, fitness is part of life as well as eating and sleeping, you operate their own body today is to better operate their future work and life, depending on whether you want to fight a long war, or just eat a youthful meal!