Pictures of handsome muscular men in Chinese dramas: http://www.jirou.com/tupian/20100501/1851.html

1. Exercise weight rather than quality

"I go to the gym to run for an hour every day, why haven't I lost weight?!" Don't complain and be angry first. Think back to how much time you spent chatting with friends during this hour, and how much time you were on the sidelines. Walk slowly while watching TV, or even just sit motionless with a bored expression without putting any effort into lifting weights.

Many people often just go to the gym to exercise habitually, and then go back to work or go home after exercising for a while. If you are one of them, ask yourself, "What do I want to get out of this exercise?". If you want to get visible fitness results, you must improve the quality of your exercise. For example, when running, you have to ensure your speed, concentration, and standard movement, and pay attention to your breathing. After the quality is improved, you will find that your lung capacity and physical strength have improved, and the fitness plan does not seem so unreliable.

2. Overestimate your own exercise

Most people overestimate the intensity, duration, and frequency of their exercise because people like to lie to themselves. But if you really want a good result, then be honest with yourself, the best way is to start a fitness journal and stick to it. Write down how fast you ran for how long or how many dumbbells you lifted today.

The soreness and backache when you wake up the next day will no longer give you the illusion of "Oh my God, I seem to have over-exercised." In fact, we don't exercise too much and we still need to work hard.

By the way, many people mistakenly believe that as long as the exercise reaches a moderate intensity and lasts for 30 minutes, a lot of calories and fat can be burned. Unfortunately, things are not that simple. Although exercise does burn calories, only consistent exercise is the best way to lose weight. And it’s difficult to lose weight by exercising alone.

3. Underestimate your diet

I believe that the average woman will decide to forget how many candies and pieces of chocolate she ate in the afternoon when eating dinner. Many people will deny overeating, especially the amount of food they eat. If you really want to lose weight, it’s best to write down how much breakfast you had in the morning, how many cups of coffee with sugar you drank, and how many snacks you ate in the afternoon. In this matter, we have to believe in the ancient saying that “a good memory is not as good as a bad writing.” . Check your food diary before eating. Don't go crazy. Maybe it helps.A bit cruel but it can really make you lose weight.

　4. Choosing the wrong way to exercise

Where did you get the information to determine your exercise regime? By observing other people exercising in the gym? Maybe he was also exercising incorrectly. Or through your friends, colleagues, the Internet, TV, newspapers, the latest research results, and your fitness coach?

The content of your exercise directly determines the results you can get. If you want to know how you should exercise, the best way is to write down your fitness goals at the beginning, and then choose a professional fitness coach to help you plan a suitable fitness plan to achieve this goal. Exercise that is not tailored to the characteristics of the individual case is often ineffective.

When you are 20 years old, you can run 10 kilometers a day and do 30 push-ups in one breath. But when you are 40 years old, you will find that your joints have made a clicking sound and are not so flexible. In fact, as long as you keep exercising from now on, you can maintain your youthful vitality. To this end, we have designed a set of exercise programs for friends of all ages to enhance physical strength, enhance lung function and maintain limb flexibility.

1. Around 20 years old.

During this period, the body's functions are at their peak, and all aspects such as heart rate, vital capacity, and bone sensitivity, stability, and elasticity have reached their optimal points. From a sports medicine perspective, insufficient exercise during this period is more harmful to the body than excessive exercise. People in this age group can exercise at any intensity.

Exercise can be done every other day on Monday, Wednesday, and Friday, for about 30 minutes each time to enhance physical strength. The method is to try to lift heavy objects. The load is 60% of the ultimate muscle strength, and the exercises are continued until the muscles feel tired ( Do this approximately 10-12 times each time). If you don't feel tired after practicing many times, you can increase the weight of the equipment by 10%. It is necessary to exercise all the major muscle groups.

20 minutes of cardiovascular system exercise by jogging, swimming, cycling, etc., with an intensity of 150-170 pulses/minute.

2. Around 30 years old.

During this period, human body functions have exceeded their peak. If physical exercise is neglected at this time, oxygen uptake, which is very important for endurance, will gradually decrease. At this time, the joints of the body often make some noise, which is a precursor to joint disease. In order to maintain high flexibility in the joints, you should do more stretching exercises. Also pay attention to the exercise of the cardiovascular system.

Exercise should still be done every other Monday, Wednesday, and Friday, with 5-30 minutes of cardiovascular system exercise (jogging or swimming) each time. The intensity should not be as high as it was when you were 20 years old. For 20 minutes of physical strength-building exercise, the weight you try to lift is lighter than when you were 20 years old, but you can do it more times. 5-10 minutes of stretching focusing on back and leg muscles. People who sit in offices for a long time should pay more attention to stretching exercises. The method is: lie on your back, try to lift your knees to your chest, hold for 30 seconds; lie on your back,Lift both legs up as high as possible and hold for 30 seconds.

3. Over 40 years old.

People over 40 years old should choose sports that not only help maintain a good body shape, but also prevent common age-related diseases, such as hypertension, cardiovascular disease, etc.

Exercises are conducted twice a week on Mondays and Fridays, including: 25-30 minutes of cardiovascular exercise at moderate intensity, such as jogging, swimming, cycling, etc. People over 50 years old have a pulse rate of no more than 130-140 beats per minute. For 10-15 minutes of equipment training, the weight of the equipment should be lighter than when you are 30 years old. Too much weight will damage your health, but you may wish to do more reps. To prevent accidents, it is best not to use dumbbells but fitness equipment. 5-10 minutes of stretching exercises, paying special attention to moving the joints and muscles that are prone to atrophy. On Wednesday, add a 45-minute physical strength-enhancing exercise. You can do push-ups, half squats, etc. without the help of equipment. Repeat multiple groups, each group about 20 times. The number depends on your own tolerance.

Recommended sports: tennis, swimming, jogging, dancing, walking, golf.