In this blog, I interviewed my roommate Henry, I want to know about his views on health and fitness. The two of us also discussed the good and bad side of health.The good thing is that fitness also eats fresh things, the bad side is smoking and so on.
Henry is a very optimistic person. He came to the United States with me and is also a student of the 121 project. He is an accounting major and I am very grateful to him for accepting my interview. It was a very enjoyable process and we were very happy to talk, the location of the interview was in our apartment.
If we do not exercise for a long time, then we need to gradually resume training, otherwise the urgency of fitness is likely to damage our body, so that our body has many injuries! Then, how can we gradually resume training after we have not exercised for a long time? Here is my personal steps.
1.Warm up before fitness We must not neglect this point. The warm-up before fitness can reduce the viscosity of muscles and improve the toughness of our muscles and ligaments. This can greatly prevent our body from being damaged! At the same time, we should carry out appropriate cold body after fitness. Appropriate cold body can quickly restore our body to calm, accelerate the repair of our body, and lay a good foundation for the next fitness!
2.Shorten time If we want our fitness to work well, then our fitness time is best maintained for an hour or so, but this is not suitable for people who have not exercised for a long time! If we do not have fitness for a long time, our muscle strength and endurance will decrease, and the time of persistence will be greatly shortened, so we must not extend the fitness time in order to excessively pursue the effect of fitness.
3.Low intensity exercise If we want our body to quickly adapt to the intensity of fitness, we must start low-intensity exercise at the beginning, which can help us adapt to the strength of fitness, improve muscle endurance and explosiveness! Even if we can bear a lot of weight in our previous fitness, we should never try to gradually adapt to the fitness process, otherwise it is very likely that our body will be damaged, resulting in severe muscle strain and ligament damage.
4.warm water bath
That’s my personal tips for fitness. Bathing after exercise is a good habit, both to cleanse the body and to ease your mood. However, it is recommended to wash the warm water bath after exercise. Although the cold water bath quickly brings relaxation to the body in the senses, it is actually not conducive to muscle relaxation, and it is inevitable to leave hidden dangers to the pain. The warm water bath temperature of 42 degrees Celsius is similar to the body temperature, which is conducive to the regulation of blood circulation, and thus plays a role in eliminating fatigue.
5.Learn to rest After resuming fitness, we must be sensible about fitness, and we must not be overly enthusiastic! We must learn to rest reasonably, it is best to exercise for a day off! At the same time, we must have a good night’s sleep during fitness. Good sleep can promote the repair of our muscle cells, strengthen the effect of muscle exercise, and make our muscles stronger and stronger!
6. Reasonable nutrition Reasonable and scientific nutrient intake can help our muscles repair and let our muscles grow fast! At the same time, the intake of nutrients can make us more and more energetic, and maintain the vitality of the body during the training process. This can also avoid the physical damage in fitness!
I went to a Chinese supermarket last weekend and bought a lot of fresh ingredients. This week’s blog I still intend to introduce some of my fitness food.
This can be a dish I have only seen recently. Although it is said that the fitness food should be kept in the most primitive state during the fitness process, such as stewed chicken breast meat, this is the most basic fitness food, but I still make some improvements in the taste.
1.The boneless chicken legs are cut into large pieces and mixed with curry powder, chili powder, salt and sake. Marinate for 30 minutes, if you prepare one day in advance, the effect will be better. 2. The tomatoes are cut into large pieces and the onions are cut into filaments. 3.Add olive oil to the saucepan, add the onion and minced garlic and fry the onion to a transparent brown 4.Add tomatoes and chicken, stir well with chopsticks, add 50ML water, simmer for 20 minutes. 5.Open the lid and confirm the state of the chicken and season with salt. Because I am a northerner, I might add some salt to enhance the taste.
1. Cut the ribs into strips for use. 2, do marinade, mix soy sauce, seafood sauce, cooking wine, allspice, sugar, chili sauce and garlic in a large bowl.
2, put the cut rib bar code on a plate, pour the prepared marinade juice, evenly spread the lid and put it in the refrigerator freezer to marinate, from time to time flip the ribs, marinate for at least 1 hour.
3.Put the baking tray into the half-pot boiling water, put it on the grill, remove the ribs from the marinade, put it on the grill, and leave the remaining marinade for later use.
4. Place the oven or microwave oven at 180 °C for 30 minutes, remove the baking tray, turn the ribs to the other side, apply the marinade, and bake for another 30 minutes. Cook well, put the cilantro on the plate, and taste delicious. The grilled pork ribs are made.
Ingredients: chicken breast, 3-4 green peppers (not too spicy), one egg, ginger, garlic, salt, oyster sauce, soy sauce, cooking wine, pepper, pepper amount.
1.Cut the green peppers first, and the chicken breasts are also cut along the meridians. You must cut them along, otherwise the taste will be bad.
2, then the cut chicken breasts washed and drained, put an egg into it, you can make the chicken tender, then pour two spoons of cooking wine, a spoonful of soy sauce, the right amount of pepper, salt to taste, and then pour a little oil to keep The chicken is moist, marinated for 10 minutes.
3, then cut the ginger garlic, you can start to fry, hot pot pour oil, burn to 70% heat, then ginger, pour chicken, open small and medium fire to white.
4, after the chicken is fried, first remove the spare, if the pot is particularly dirty, it is best to wash the pot and then pour the green pepper and stir fry for 2 minutes.
5, then pour the chicken and green pepper into the mixture and stir fry for 2 minutes, if the taste is not enough, you can add a little salt, pepper, oyster sauce seasoning;
On June 7 and 8 of each year, these two days are college entrance examinations. Exams are conducted at designated test venues and schools. Nearly 9 million candidates take the college entrance examination each year.
The college entrance examination is a total of two days. The content of the first day of the exam is Chinese language and mathematics. The next day is English, comprehensive.
However, the college entrance examination is not completely equal. In some provinces, the degree of difficulty in exam papers is different. The papers in big cities are relatively simple, and the chances of entering a good school are also greater than those in other cities.
In mid-June, the college entrance examination score will be announced. The country will set the score line according to the results of the college entrance examination, which is divided into key university, university, and college.
In 2018, Beijing, Tianjin, Shanghai. The key university admission rates in these three cities are 30%, 24% and 21% respectively. The chances of these three cities being admitted to key universities are also the largest.
One admission rate across the country, the last three provinces and cities are Shanxi, Guangxi and Henan.The admission rate of the college entrance examinations in these three provinces is less than 10%, especially in Henan, which is 8.9 million candidates per year, especially in the 2018 college entrance examination.
The number of candidates is 980,000, but the admission rate is not To 8%, the competition is fierce, and it can be said that it is the most difficult province in the national college entrance examination.
Students apply to the university according to their test scores. Each university has a corresponding grade, and the scores required by the university at the monthly high level are also higher.
There are more companies in key universities to recruit, and most of the key universities are in large cities. In 2018, the employment rate of graduates of key universities was 96.4%, and the average monthly salary was about $1,350.
Although the employment rate of other universities has remained at around 80%, but the monthly salary is about $340.There is a big gap in salary.
Even if the candidates are fiercely competitive, this is an opportunity to change their own destiny, which is also an important reason for the college entrance examination.
This is the second chapter of my fitness food production. I will introduce the food I made this week. These foods are also made according to my personal preference. I personally prefer sweet food, so it may be sweet.
There will be your own standards. Everyone can make it according to their own preferences. Moreover, my sauces are basically purchased in Chinese supermarkets. If they are not in Chinese supermarkets, the taste of the food will be different.
Cola chicken wings Ingredients: chicken wings, cola, coriander, sesame oil, ginger, salt, garlic, soy sauce, chili
Prepare the material and marinate the chicken wings with soy sauce, salt and sesame oil for about 30 minutes. 2, pour the pot into the sesame oil, pour the chicken wings, chicken wings fried juice discoloration. 3, chicken wings fried juice discoloration, pour the prepared garlic, ginger, pepper, stir fry. 4, after pouring into the accessories, stir fry a few times, you can pour into Coke, pay attention, Coke does not pour too much, just over the chicken wings can be. 5, after the fire for 10 minutes, you can take out the juice and put the prepared parsley
Cola chicken wings can be said to be more common in China, especially in the south, although I am a northerner, but my taste is more like sweets, the soup is very delicious, especially with rice is the best.
Cut the beef into cubes of two centimeters square, and the potatoes are slightly cut slightly smaller; 2, put oil in the pot, when the oil is hot (home ordinary gas, about 2 minutes heating, depending on the amount of oil) into the potatoes, beef, then the fire off the small point fried two minutes, until the potato surface When golden brown, change the fire, poke the potatoes with a spoon, and when the middle of the potatoes is a little bit hard, you can remove the beef and potatoes; 3, put less oil in the pot, put chopped green onion, ginger, garlic, stir-fry, add soup or water, put soy sauce, cooking wine, salt, MSG, sugar, pepper, pour the fried potatoes and beef, change into When the fire is almost dry, the water will be drenched with a little water and starch.
Potato roast beef is a common dish in northwestern China. The main raw materials are potatoes and beef, the color is rosy, the taste is salty, and the best in autumn and winter.
Potato roast beef is a common dish in northwestern China. The main raw materials are potatoes and beef, the color is rosy, the taste is salty, and the best is eaten in autumn and winter. And the potatoes also have many benefits for the human body. Beef can increase muscles and increase immunity.
1.Peel the leaves one by one, rinse off with water 2.Cut the vegetables 3.Hot pot cold oil, add rapeseed oil, you have to rub the oil for a while, the foam on the oil surface disappears. 4.Add the stalks and stir fry for about half a minute. 5.Adding leaves 6.Keep stirring until the leaves are gone 7.When you see water in the dish starts to ooze, you can add salt to taste.
The whole process of fitness is very enjoyable for fitness enthusiasts. This blog I intend to record the whole process of my fitness exercise. This time, the fitness is mainly composed of warm-up and weight exercises. In fact, the steps in the process of warming up are very complicated, but in order to simplify the process, I did not spend too much energy on the warm-up.
As a college student, The college gymnasium will become the venue for my photos. This process is also my basic fitness process in the past year. This time I mainly showed the training process of the upper body and the chest.
(cover) This is the fitness center of the school. I basically will be working around 10pm.
（Establishing）This is the internal environment of the gym. The number of people in fitness is not too much at this time.
(Detail 1) Running as a basic warm-up exercise.Usually the time is 15 minutes.The speed is accelerated by slow.
(Detail 2) This is the exercise of training the shoulder muscles and the arms. The weight is based on individual circumstances.
(Detail 3) The purpose of this machine is to stimulate the chest to get exercise through the squeeze of the chest.
(Detail 4) This is the most common chest movement, bench press, and the chest muscles are exercised by pushing the weight up.
（Filler 1）Be sure to pay attention to wipe the device with a wet tissue.This is for personal hygiene.
（Filler 2）This is the drinking area of the gym. Personal advice is best to bring a water glass.
（Filler 3）I don’t recommend using the gym’s fitness mat for abdominal exercise because the smell is very unpleasant, as the people in the picture, it may be more comfortable to train on the ground.
（closing）Drinking protein powder within 30 minutes after fitness is the most effective.
Upper body exercise is a common part of training for fitness enthusiasts. Chest, shoulders, and arms, all of which require a lot of training and persistence to achieve results. At the same time, we must pay attention to the intensity and frequency of training. I think it is possible to increase the weight properly so as to stimulate the muscles and improve the body by filling the protein powder.
The process of my basic body movement is what I showed. This is mainly for the training of the chest. The training of the arms is also for the chest training, and the training of the legs and the abdomen will be shown separately.Finally, I would also like to thank my roommate for cooperating with my shooting.
Home fitness is also a form of fitness. When the weather is bad or the physical condition is not good, home fitness may be more effective than gym fitness. Human body function is limited. If you maintain high-intensity weight training every day, of course, this is fine, but if you can’t keep it every day, then this method is not necessary.
There are many examples of this on the Internet, and you can get good results through fitness at home. However, it is not realistic to want to gain muscle in home fitness. It can only achieve the purpose of shaping and maintaining body function.
For myself, I have fitness at home about three times a week.
First, at home, you need a fitness mat. Note that it is not a yoga mat. It is a fitness mat.
Because the fitness mat is more like a yoga mat, You can better protect your knees and body when doing some movements. I used a yoga mat in the last semester, but the yoga mat is too thin. Every time I train, there will be a lot of bruises on the body, so I recommend the fitness mat as the main home fitness equipment.
In addition, you can prepare dumbbells as your home fitness equipment. You can adjust the weight of the dumbbells to exercise your upper body muscles. The second is to use the fitness mat to exercise the chest and abdominal muscles.
The chest muscles basically rely on push-ups. Using thrust to stimulate the chest muscles, I personally think that this effect is still very obvious, but it must be sustained because there is not much weight pressure, only the number of times to complete the goal, 15 times 4 groups is basic.
There are many training methods for abdominal muscles. The belly and plank are my favorite forms of training. Most of the time, the fitness mat is best for abdominal muscle training.
Also, in the process of family fitness, you should choose a relatively wide place, because my room is relatively small so some actions can not be completed, which also limits my personal exercise. And indoors, it is okay to wear a shirt, you can see the changes in your upper body muscles more clearly.
After the fitness exercise is complete, be sure to wipe the fitness mat with a wet tissue. The smell after sweating for a long time is very unpleasant. As long as the family movement can be completed on time and in volume, the body will definitely change.
Healthy food is not only an important part of life but also for fitness. In the fitness process, 30% comes from daily eating habits, using the nutrients contained in the diet to help the body recover after fitness.
Although I did not cook before I came to the United States. But now I also often do some food at home to meet my daily nutritional needs.
Teriyaki shrimp and Croissant
Croissant Ingredients: high-gluten flour 500g salt 3g white sugar 36g whole milk 300g dry live yeast 14g salt-free butter 350g small egg liquid
Teriyaki shrimp Ingredients: 500g of sea prawn, one lemon, one pepper, one cucumber, one onion, half an olive oil, the amount of black pepper and salt, the amount of teriyaki sauce.
1. shrimp: Remove the shrimp line and marinate with black pepper, salt and olive oil for 10 minutes.
Croissant: Pour the yeast into whole milk and knead it into the flour with flour, sugar, salt, and 100 grams of yeast.
2. shrimp: lemon, cut into pieces of colored pepper (color pepper can be used in two colors and a half each) cucumber cut into pieces, sliced onion.
Croissant: dough fermented to twice as large. divide the remaining 250 grams of butter into nine pieces and arrange them into a 3×3 shape. Slap the gap and put it into the refrigerator for shaping.
3. shrimp: Pour the appropriate amount of olive oil into the pan and add the marinated shrimp, bell pepper, cucumber, and stir-fry until half-cooked.
Croissant: Dough the dough into three times the butter, put the butter in the middle, fold in half, try not to have air.
4. shrimp: pour in the appropriate amount of teriyaki sauce, stir fry for a few minutes.
Croissant: into a suitable rectangle, divided into three equals put in the refrigerator for 30 minutes
5. shrimp: put onions and lemons
Croissant: After removing the rectangle into a suitable size, cut the triangle
6. shrimp: out of the pan
Croissant: roll it into a roll and brush the egg. Preheat the oven to 190 ° C and bake for 20 minutes.
Because the steps of Chinese food are more complicated, I try to simplify some steps to complete. Moreover, the calorie content in my food is relatively high. That is because I personally increase my weight properly, so the production of fitness food is still based on my own situation.
Muscle soreness after exercise is often not immediately after exercise but occurs on the second or third day, and gradually relieves after 2-3 days.
If muscle soreness is caused by lactic acid accumulation during exercise, then it should reach its peak immediately after exercise or after exercise. How can it appear after the next day? What causes this muscle soreness? How to reduce or prevent it?
The pain reached its peak 24-72 hours after exercise, and the pain disappeared after 5-7 days.
In addition to soreness, there are muscle stiffness and problems with other functions of the body. Delayed muscle soreness can occur in the body after intense exercise, especially after long distance running.
After the extreme exercise in the hot summer, in addition to muscle pain, symptoms such as dehydration, low calcium, and low protein may occur. But it is not very common in winter.
Most people think that excessive use of muscle can cause muscle soreness
The reason is：
The sharp increase in muscle tension and elasticity can cause physical damage to muscle structural components.
Increased metabolism. Excessive muscle use increased muscle fatigue
The neuromodulation of the muscle changes, causing the muscles to become paralyzed and causing pain.
Exercise arrangements should be reasonable. After a period of exercise, the amount of exercise that was originally caused by muscle soreness was less frequent. And the performance is specific. For example, downhill exercise can reduce the muscle soreness caused by downhill exercise after a period of exercise.
Prepare and organize activities during exercise. Preparing for the activities to be done well and organizing the exercise properly can help prevent or reduce muscle soreness.
How to deal with muscle soreness?
For me, if the problem is not serious, I may take a few days off and let the pain disappear. Or local warming and rubbing the drug to relieve pain.
Stretching muscles can relieve pain. Stretching muscles can speed up muscle relaxation and antagonize muscle relief, helping to restore muscle tension.
Micah Grimes graduated from Troy in 2010 with a degree in broadcast journalism, and he now is the social media director for NBC News and MSNBC in New York.
He is leading a team that runs a social media strategy on account with more than a combined 25 million followers. He gave students social media advice for a tumultuous time in a digital age at Trojan Center Ballrooms on Monday, Feb. 18.
(cover) “Journalism, Social Media and Business” was his topic at the Hall School of Journalism and Communication’s annual symposium.
(Establishing) This is where I am sitting, All journalism students are required to attend this symposium.
(Detail 1)The cameraman is preparing before the symposium begins.
(Detail 2)Grimes’ speech before the symposium. He gave a brief overview of his own experience.
（Detail 3）Before the symposium started, the professors were communicating.
（Filler 1）Professor Spurlock speaks before the symposium begins.
（Filler 2) “This is a New Golden age of Journalism” was a very important sentence in his entire symposium. He told students that there are now many opportunities in journalism.
(Fillier 3) Emma Daniel and Taylor Pollock ask questions based on Twitter.
(Fillier 4) Professor Stewart gave a gift to Grimes and thanked him.
（closing) The symposium is over and the audience leaves the scene.
Fitness Life 