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.

How to prevent it?

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.

There are also some scientific methods of treatment.

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.

Young people generally like intense confrontation and exercise with a large range of motion. During the exercise, pay attention to warm-up, do personal protection, check equipment and venues, and ensure a safe sports environment.

More and more people are joining the fitness team. However, in sports, you should pay attention to avoid the following bad habits, and do not cause sports injuries in order to “play cool”.

In fact, adhering to a reasonable exercise and reasonable living habits, combined with a normal diet, can be more fit.

1. There is no suitable sports equipment.

Jogging should wear jogging shoes, tennis should wear tennis shoes, basketball is best to wear basketball shoes. Compared with ordinary sports shoes, professional basketball shoes have thicker soles and higher uppers, which can reduce the risk of lower limb injuries.

If there is no suitable sports equipment for the effect of fitness will have an impact, the right sports equipment will be more smooth in your fitness process.

2. Wear jewelry while exercising.

Many people imitate sports stars wearing jewelry movements, which is actually dangerous. If during the exercise, the finger will be swollen after the injury, so that the ring can not be taken down, the doctor even has to remove the finger in order to treat the patient.

Do not wear any jewelry to reduce the risk of injury during exercise.

3. Start exercising without checking the venue or equipment.

Many people care about rackets and balls before exercise but don’t pay much attention to sports venues and equipment. Fitness equipment in the community often suffers from disrepair and broken defects. If you do not pay attention, accidents such as bruises, bruises, bruises, etc.

4. The attention is not concentrated during exercise.

Some gymnasiums and treadmills are equipped with music, TV, etc., in order to prevent the bodybuilders from feeling dull during the exercise.

However, if attention is too concentrated on television and music, and the foot is neglected, there is a danger of falling. Some friends wear headphones to listen to music while jogging outdoors. It looks cool and fashionable, but it can’t hear other sounds on the road. It is actually dangerous.

5. Do not drink water during exercise

Some of the gymnasts played happily during the exercise, sweating and sipping, and not drinking water. When the end of the exercise, they felt thirsty, so they rushed.

This habit is very bad. When you feel thirsty, drinking plenty of water at a time may cause hypotonic dehydration, commonly known as “water poisoning.” The correct way is to drink plenty of water before, during, and after exercise. 

6. Not paying attention to the recovery of bodily functions

Some fitness enthusiasts feel that they are young and have no restraint in fitness. Crazy fitness every day adds a lot of fatigue and stress to the muscles. This can lead to muscle strain or muscle tear. So my suggestion is that the next day training will be better. Give your muscles a chance to recover and make your fitness more efficient every day.

For fitness, it is not a simple matter. This sport requires your persistence and determination because once you start, there is no end. If you want to stick to it all the time, you need to have your own motivation and something to motivate you.

The process of training is boring, repeating an action that lasts for ten minutes and replaces an action. This is much more boring than computer games. But you have to make him meaningful to continue to insist.

Suggestion 1: Exercise for one month and then plan.
The first problem encountered by the novice fitness starter is that there is no specific exercise practice, so there is no problem from practice. Therefore, it is often unrealistic to make a direct plan.

Second, the physical condition of the body is not enough, for example, the body can withstand How much exercise can last for a long time. Therefore, the best way is to not plan any plans first, and then move directly for a month.

How do you exercise this month? Take weight loss as an example, insist on exercise at least two to three times a week, 20-40 minutes each time mainly aerobic exercise, which can be running, skipping, yoga, etc.

The intensity of exercise is mainly caused by slight sweating during exercise. Suppose you exercise three times a week, which means you need to complete 12 exercises this month.

suggestion 2: Set specific goals based on your own situation
In fact, fitness is divided into two kinds of people: weight loss and muscle gain.

According to your own situation, if you are not satisfied with your weight, you want to lose weight. Then you need a lot of exercises to reduce your fat content. For people who gain muscle muscles, how to adjust and increase their training intensity is a very important issue.

You must first determine if you want to make a short-term plan or a long-term plan. Since fitness is a time that requires constant investment of time and effort to slowly see the return, I suggest you can pull the timeline a little longer. The best timeline for planning can be more than two months.

The goals you set must be achievable. Please make scientific goals based on your physical fitness. Don’t overestimate your abilities.

Suggestion 3: Continuous improvement
Because it is just an ideal plan, we need to correct it according to the actual situation.

It is strongly recommended that you make a weekly rehearsal of your fitness situation this week, which is, to sum up, how much time spent in fitness this week, how the exercise is, and whether the current time and intensity are sufficient to achieve the goal.

Make corrections to your fitness program based on your own summary. You can also ask some professional fitness instructors to constantly improve the fitness program.

Now more and more young people are participating in fitness, someone will discuss the issue of fitness methods. Usually, people choose two options for fitness: home fitness or gym fitness.

Home Fitness: There are many people who like to buy some fitness equipment to exercise at home, which is very time-saving and convenient. Not limited by the venue.

For some office workers or people far from the gym, you may only need a pair of dumbbells or a fitness mat to complete. But the shortcomings are also obvious.

The adjustment of the resistance is difficult and the selectivity is small. Because it is in your own home. You can’t buy large fitness equipment, and the price of such equipment is very expensive. There are a few types of equipment to choose from, and there are limitations in fitness.

The fitness effect is not obvious and the efficiency is low. Since there is no weight exercise at home, it is difficult to stimulate the muscles, and at most, it can only shape the effect. Muscle growth can be slow.

Inefficiency, you may be distracted by some things during the fitness process at home, and the progress of fitness is slow.

For people who are in the early stage of fitness, home fitness is also a good choice. For those who have no regular exercise, they do push-ups, pull-ups, and parallel bars at home. There will be changes in the short term, which is the magic of the novice effect.

However, in the long run, there will be no major changes in the body in 1-3 months. At this time, only the training intensity can be changed. Increase the weight, the number of times, or equipment, movements, etc. Give your muscles full exercise.

Gym fitness: The gym is a paradise for fitness enthusiasts.

The role of fitness in the gym is much bigger than at home. The first is the atmosphere. In fact, there are a lot of fitness friends who can’t insist on their own physical exercise plans. It is certainly difficult to fight alone. Have a friend who works with you, and you can be more motivated by your own fitness.

Professional, for the gym, both equipment and fitness coaches are highly professional. You can get professional guidance to improve your body function, which is not available at home fitness. If the purpose of your fitness is to gain muscle, then the gym is the best choice.

The choice of fitness location is mainly based on your own situation. If you can combine home fitness and gym fitness, it will have better results.

Warm-up exercise is one of the important preparation activities before fitness. So what can warm-up bring us?

If you don’t get enough warm-up before doing basic strength training, you may be injured or unnecessarily sprained while lifting a dumbbell.

At the beginning of my fitness, I didn’t pay much attention to the warm-up exercise preparation. I always wanted to start weight exercise to improve my strength. The result was that my muscles were torn for a while and I took a rest for a week. So warm-up exercise is essential before fitness begins.

The benefits of warm-up exercises are as follows:

Prevent muscle strain and reduce the chance of injury.

The warm-up can increase the range of joint activity, increase the range of movement during exercise, and improve physical coordination.

The warm-up can raise the temperature of the muscles and body, let the muscles enter the optimal state of motion, improve muscle contraction and exercise capacity.

In addition, how to prepare for warm-up for fitness enthusiasts is divided into three steps.

1. General warm-up 2. Stretching, 3. Dynamic activity

General warm-up: There are many ways to warm up generally, with low intensity and long exercise time. I often take a jog to warm up, the body can sweat slightly. Especially in winter, the running time will be longer, usually about 10 to 15 minutes.

Stretching: The main role of stretching is to increase the range of joint movement and improve exercise capacity, but the stretching should be slow and cautious, gradually increasing the range of muscle and joint activity.

I usually use it on yoga mats to do several sets of preparations to increase my body’s flexibility. Then you can first stimulate the exercised part with a lightweight dumbbell. For example, you can use the empty barbell to push the bench first, then slowly increase the weight to allow the muscles to move fully.

Dynamic activity：Dynamic activity refers to warming up with dynamic muscle stretching or swinging after a special warm-up. I usually use the stand and squat jump and high knee lift to exercise.

This warm-up method can better improve the excitability of the nerves and enhance the exercise capacity. However, the intensity and scope of dynamic activities should be gradual. Otherwise, it will increase the risk of muscle damage.

Generally, the state of the body after warming up can last for about 50 minutes, so try to complete the exercise task within this time, so that you can have a good fitness effect and greatly reduce the risk of injury.