5 Methods to Stay Active and Healthy for Busy People
Many of us start the year by making resolutions to eat healthier or exercise more. You may be someone who starts off strong but tends to fizzle out somewhere along the way. While your intentions may be good, there’s a huge difference between wanting something and actually doing something about it. Even if you’re trying to make better lifestyle choices, your busy schedule may be keeping you from doing so.
1.Fit In a Few
You don’t necessarily have to have an hour or two to spare to get a good workout. Fitting in just a few minutes of exercise every day is better than nothing. If you have only a small amount of time to work out, you may benefit from doing some more intense, shorter routines that come with a higher payoff. You might be surprised by just how those few extra minutes of exercise can pay off!
2.Become a Micro-Workout Master
If you’re too busy to even get to the gym, develop a repertoire of micro-workouts that you can do just about anywhere! That way, if you’re stuck working late at the office or are running around doing errands all day, you can still burn off some calories and stretch some muscles.
3.Switch It Up
If you don’t feel motivated to make time for a workout, monotony could be to blame. If you’re bored with your exercise routine, you aren’t going to make it a priority. But increasing variety in your workouts will keep your mind occupied and alleviate that dreaded “plateau” effect.
4.Pay It Forward
You might be more inclined to find time for a workout if you incentivize it. Even if you have a busy schedule, you might not use that an excuse if you have money riding on your physical fitness regime. Paying in advance for a gym membership or classes (or even using apps made for this purpose) can keep you from flaking on your health.
5.Make It a Habit
The easiest way to ensure you get your exercise? Do it until it feels natural. If you start small and slowly build fitness habits into your regular routine, it’ll get to the point where you’ll crave those sessions at the gym. As long as you’re realistic about what you can commit to in the long term, you’ll create a schedule that’s manageable and puts your health at the forefront.
Making healthy choices can change the way you think and help you develop a more positive attitude. While it is great to strive for a perfect lifestyle, you may not be able to attain this. Instead, attempt to find balance despite your busy schedule. Adopting some of the habits mentioned in this article can help you feel better and improve your overall health in the long run.
Learn the Correct Way to Rest and Gain Double the Training Effect!
I believe that after every training
We all want to lie motionless
Because it is too tired
Is it really good to sit down or even lie down immediately after the exercise?
the answer is no.
How Does the Wrong Way of Rest Affect the Body?
1.Squat immediately after or during exercise
The blood flow speeds up after we exercise
If you sit still immediately
Blocked blood return
Insufficient blood supply to the brain can cause dizziness or fainting
2.Drink plenty of water at rest
We emphasize the timely replenishment of water during exercise
But it wasn’t irrigated
Suddenly drinking a lot of water will increase the burden on the heart
Cause physical discomfort, which in turn affects the training effect
3.Exercise interval is too long
Intermittent exercise also has a great influence on the training effect
If the rest is too long, the body will recover
Decreased central nervous system excitement
Heart rate also slowly decreases
Affect subsequent explosiveness
It takes time to restart the body
Reduce training effect
4.Exercise interval is too short
Too long is not good, too short is not good
Insufficient muscle strength recovery
Affect the training of the next group
Not strong enough to complete the action
This will also greatly reduce the effect
The Correct Way to Rest Can Enhance the Training Effect
1.Strength training breaks
The strength training set arranges the duration according to the training intensity
The general principle is that the greater the intensity, the longer the intermittent time
Divide strength training into three strengths
High intensity: Intermittent time is controlled at 2-5 minutes
Medium intensity: Intermittent time is controlled at 1-2 minutes
Low intensity: Intermittent time is generally around 30 seconds
During this time, you can move around or stand still
Don’t let the body stop immediately
2.Aerobic training breaks
Generally, aerobic exercise takes 30 minutes to achieve the fat burning effect
But we can’t ignore the pause time for the amount of exercise
When the exercise time is long, the heart rate is too fast to exceed the fat burning heart rate
The brain will be dizzy and will be dizzy
If you are running on a treadmill
Then you might fall
When exceeding the fat burning heart rate, you can rest for 30-60 seconds
Brisk walking is the most used way of rest after jogging
3.Rest after exercise
Rest after exercise is mainly stretching
Stretch to release muscle fatigue after exercise
Helps increase muscle elasticity
Reduce the soreness after training
Let the next training run normally
4.Scientific hydration after exercise
Scientific hydration is also part of the rest
Immediately after the exercise, pick up ice water and drinks
Drinking in one breath causes discomfort
It’s best to go to rest for about ten minutes
And slowly replenish the water
You should drink warm water and drink slowly in small amounts
You can drink some sports drinks during and after exercise
This can largely
Replenishes water and inorganic salts lost by the body
Let your body recover better
5.Scientific Diet After Exercise
Within 30 minutes to one hour after exercise
It’s the best time to consume energy without growing meat
Especially after high-intensity aerobic exercise
The body needs to add calories to restore energy and repair muscles
It is actually best to eat starchy food after exercise
You can get your energy back quickly
Eat some cereals, brown rice, etc., avoid cookies and cakes
Protein can repair muscles well
But also pay attention to the amount of control, preferably about 300 kcal
Guide to Buying a Folding Exercise Bike 2020
Bike riding is the most effective way of cardio exercise and is ideal for people who require physical therapy regularly. It lets you stay flexible as long as possible by moving your knees and joints. However, regular exercising bikes are often big in size and bulky and might not be an ideal workout machine for everyone.
A folding exercise bike is the best alternative for people who finds regular machines troublesome. These bikes are easily adjusted to any type of home when folded up and are highly popular among urban citizens.
Advantages of a Folding Exercise Bike
Convenient
Folding exercise bikes are convenient and extremely easy to use. With a folding exercise bike, you don’t need to travel to and from the gym to get your regular dose of exercise as you can do it from the comfort of your home.
Don’t Consume Extra Space
Folding exercise bikes don’t consume extra space compared to regular exercising bikes. You can fold most of these bikes in half and stow into any part of your home after a workout. This is the ideal choice for people living in shared spaces, smaller apartments, or for people who don’t want to keep their exercising bike in front of them after the workout.
Affordable
Folding exercise bikes come in various price points ranging from low-end to high-end models and there is a folding exercise bike available for every budget.
Beginner-Friendly
Folding exercise bikes are perfect for people who are starting with bike exercising or for people trying to lose weight but find it too expensive to continue with gym training.
Includes Entertainment
Most folding exercising bikes feature consoles for devices such as iPad, Kindle, and tablets so that you can enjoy your favorite entertainment while exercising.
Multiple Forms of Exercise
Folding exercise bikes allow you to do multiple forms of exercise depending on your needs. These bikes come with different resistance levels making the exercising level choices convenient for all types of users according to their fitness level.
What to Consider Before Buying a Folding Exercise Bike
Purpose of The Bike
If you looking for a bike solely for the physical therapy sessions, then a beginner-friendly exercise bike will be ideal for you. If you want to improve your overall health and fitness, then go for a bike with greater resistance levels and will push you to your limit.
Weight of The Bike
Most folding exercise bikes come with weight limits, so choose a bike that can carry you and your other family member’s weight.
Noise Level
Exercise bikes with the fan are extremely noisy and everyone might not be comfortable with it. Choose a bike that does the job smoothly without any noise.
Resistance Type
Folding exercise bikes come with different types of resistance such as Friction Resistance, Flywheel Resistance, Fan-based Resistance, Magnetic Resistance, etc. Most folding exercise bikes come with magnetic Resistance. Higher resistance levels mean an increased level of exercise difficulty.
Add-On Features
Add-on features such as portability, foldability, LCD monitors, storage space, etc are great bonuses attached to these bikes. Go for a bike with such add-on features giving your bike an extra edge.
Best Folding Exercise Bike in 2020
Marcy Foldable Exercise Bike
Marcy is a reputed name in the fitness industry with over 50 years of experience. This bike comes with 8 resistance levels which you can select according to your fitness levels. The bike makes little to zero noise during a workout and is ideal for home or office use.
Features
– 8-level resistance
– Magnetic resistance
– LCD computer display
– Adjustable Resistance
– Pedals feature safety straps
Exerpeutic Gold 500 XLS Folding Upright Bike
This is another excellent folding exercise that comes with a large LCD monitor and a heart rate monitor. This Exerpeutic folding bike is made with 20% more steel and can carry a maximum weight of 400 pounds. The bike adjusts the different range of heights over 5’1” and comfortable to seat thanks to a large seat.
Features
– 8 levels of resistance
– Magnetic resistance
– Maximum weight limit 400 pounds
– Built-in wheels
– Weight of bike 51 pounds
– Large, comfortable seating
ProGear 225 Foldable Magnetic Upright Bike
This ProGear is designed to make your workout a fun-filled experience. It features a large LCD monitor that shows heart rate, calories burned during a workout, etc. The bike also features wide, comfortable seating and the overall design is quite sturdy to hold weight up to 220 pounds.
Features
– 8 levels of resistance
– Magnetic resistance
– Built-in transportation wheels
– Adjustable leg stabilizers
– 3 Piece crank system
HARISON X3 Folding Exercise Bike
Conclusion
A folding exercise bike is designed to make your exercise session convenient and painless. It saves you time going to and from the gym and provides the same workout experience at the comfort of your home. However, you need to choose the right exercise bike based on your fitness level to get the best workout experience with these types of bikes.
5 Mistakes to Avoid When Benching
Mistake 1: Flat-back
Flat back is a particularly common mistake in bench press
When many people lie down
The entire back is close to the stool surface
The flat back puts more stress on the shoulder and hurts the waist
The thoracic spine should be raised when lying down
The upper back sits firmly on the buttocks buttocks
Form an arch
Mistake 2: The shoulder Blades Are Not Clamped
A loose shoulder blade will increase the instability of the bench press
Reduced chest strength and increased shoulder pressure
Also prone to chest-containing state
Mistake 3: Excessive Abduction of Elbows
Excessive elbow abduction will bend the elbow too much
This makes the barbell originally in a safe position
Move to the front of the collarbone instead of the sternum
At this time, it may cause stress to flow to the shoulder
The head will also lift up unconsciously
Resulting in a shoulder injury
If you accidentally take off your hands, it will be easier to “lock your throat”
Mistake 4: The Barbell Fell Too Fast
When pushing the barbell to the top
Immediately down, may get rid of
There is also a risk of muscle strain
Mistake 5: Straight Up and Down
Find a good initial dangling point when pulling out the bar preparation
Even if this balance point is heavy, it is not difficult
Usually just above the head to the neck
The falling point of the barbell remains near the nipple
The process of ensuring that the barbell falls is curved
Instead of going straight up and down
When Is the Best Time of Day to Exercise?
The park in the morning, the gym in the afternoon, the sports ground in the evening, people who can be seen everywhere in the day.
Regarding the best time for fitness, some people feel that fitness in the morning is spirited, and some people feel that fitness in the afternoon is more refreshing.
Which time period does fitness have the best effect? In fact, you can choose the appropriate exercise for each time period of the day.
More Effective to Burn Fat in the Morning
Aerobic exercise in the morning, fat burning effect is better. It is usually between 6: 30-9: 00 in the morning.
This is because after a night of consumption, the glycogen in the body has almost been consumed, and the exercise is mainly aerobic exercise at this time.
Do some low-intensity aerobic exercise such as jogging, brisk walking, yoga, etc., can consume glycogen faster in the body, enter the fat supply mode, and get better fat burning effect.
The anaerobic exercise will consume the body’s glycogen, and the body’s glycogen content is very low in the morning. At this time, doing anaerobic training exercise may easily lead to syncope, and even a day of dullness.
What to Notice when Exercising in the Morning?
Just wake up in the morning, the body has not been turned on, and the muscles are relatively stiff, so the warm-up before exercise in the morning must be done enough, otherwise it is particularly easy to get injured.
Morning exercise will make the blood pressure and heart rate fluctuate greatly, so don’t run too long or too fast, just jog for 30 minutes.
If you have insomnia, you should stop morning exercises in the morning.
In addition, patients with diabetes or hypoglycemia are not suitable for exercising in the morning.
Promote Muscle Growth When Exercise in the Afternoon
Compared with the morning exercise, more people will choose 4: 00-7: 00 pm. This time just after work, you can arrange the time more reasonably, which is the first choice for many office workers.
Choosing to exercise during this period has obvious benefits:
1. Faster Muscle Synthesis
In scientific research, the testosterone / cortisol ratio is often used as an indicator of exercise recovery and muscle synthesis potential. The higher the ratio, the easier the body will form muscles. In the evening, cortisol levels are low and testosterone levels are high. Strength training is more effective for muscle growth.
2. In the Evening, the Core Temperature of the Body Will Be Higher
Afternoon is the time of the highest body temperature in a day. Within a certain range, body temperature and exercise performance are proportional. Higher body temperature can relax the muscles of the human body and make the body more flexible, which may also be one of the reasons for the increase in physical strength later in the day.
In addition, most people have higher levels of muscle activity at night than in the morning. This means that exercising at night can mobilize more muscle fibers.
Soothe Exercise Before Bed and Promote Sleep
If you ca n’t get up early in the morning and have no time in the afternoon, you can choose to do some soothing exercise 1-2 hours before bedtime, which can not only improve the body ’s metabolic rate during sleep, accelerate fat burning, but also improve sleep quality.
For example, yoga is the prime time to practice yoga before going to bed. Fat burning can also relax muscles, make your body and mind more calm, eliminate mental stress, and help you fall asleep.
You can also do some stretching properly. During the stretching process, slowly relax your body and adjust your breathing, which will help you sleep faster and improve your sleep quality.
It should be noted that strenuous exercise is not suitable for going to bed, because strenuous exercise will cause redistribution of blood throughout the body, making the visceral blood supply relatively inadequate, affecting the function of liver and other organs at night, and strenuous exercise will also excite the brain and affect sleep quality.
We should find our own fitness time according to our work schedule and physical condition, and try to fix this time as much as possible to develop the habit of exercise.
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