Fitness is not just a lifestyle; it's a revolution of the body and mind. For beginner fitness enthusiasts, understanding basic fitness knowledge is crucial. This article aims to provide some basic guidance for beginners, helping them establish a scientific fitness concept and embark on a wonderful chapter of a healthy life.
I. Understanding the Importance of Physical Health
Physical health is the foundation of fitness. Regular physical examinations to understand your physical condition, including indicators such as weight, body fat percentage, and blood pressure, can help you set reasonable goals. Paying attention to mental health is equally important. A positive attitude can promote fitness effects, and fitness itself is an effective way to relieve stress. If you have underlying diseases (such as hypertension, heart disease, etc.), you need to exercise under the guidance of a doctor. Do not exercise blindly, as it may have the opposite effect and even harm your health and life.
- Body Mass Index (BMI): The calculation formula is weight (kg) divided by the square of height (m). The normal range is 18.5 - 24.9.
- Body Fat Percentage: The ideal body fat percentage for men is 14 - 17%, and for women, it is 21 - 24%.
- Blood Pressure: The normal blood pressure range is 120/80 mmHg.
II. Diet Management: The Cornerstone of a Balanced Diet
- Protein: Protein is the key to muscle repair and growth. Chicken, fish, and soy products are excellent sources. The recommended daily intake is 0.8 - 1.2 grams per kilogram of body weight.
- Carbohydrates: They provide energy. Whole grains, vegetables, and fruits are healthy choices. Daily intake should account for 45 - 65% of total calories.
- Fat: Healthy fats such as olive oil, nuts, and avocados are good for the heart. Daily fat intake should account for 20 - 35% of total calories.
- Water: Maintain adequate water intake, especially before and after exercise, to avoid dehydration. The recommended daily water intake is at least 2 - 3 liters.
- Vitamins and Minerals: Have a diverse diet to ensure sufficient intake of vitamins and minerals to support overall health. For example, the recommended daily intake of calcium is 1000 mg and that of iron is 18 mg.
III. Develop a Reasonable Exercise Plan
- Frequency: At least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity exercise per week.
- Intensity: Adjust according to heart rate monitoring or self-perceived exertion. The target heart rate range is 50 - 85% of the maximum heart rate (maximum heart rate = 220 - age).
- Type: Combine aerobic exercises (such as running, swimming), strength training (such as dumbbell exercises, bodyweight training), and flexibility exercises (such as yoga, stretching).
- Duration: Each exercise session should last at least 20 - 30 minutes, and gradually increase the time and intensity.
- Rest: Ensure sufficient rest to avoid overtraining and give your body time to recover. Rest for at least 1 - 2 days per week.
- Moderate-intensity Aerobic Exercise: Such as brisk walking or light cycling. The target heart rate is 50 - 70% of the maximum heart rate.
- High-intensity Aerobic Exercise: Such as running or high-intensity interval training. The target heart rate is 70 - 85% of the maximum heart rate.
IV. Develop Good Living Habits
- Adequate Sleep: 7 - 9 hours of sleep per night to promote muscle recovery and the secretion of growth hormones.
- Stress Reduction: Use meditation, deep breathing, or hobbies to relieve daily stress. Studies have shown that meditation can lower the level of the stress hormone cortisol.
- Quit Smoking and Limit Alcohol Consumption: Reduce unhealthy living habits to avoid negative impacts on fitness results. Weekly alcohol consumption should be limited to within 14 standard drinks.
V. Safety First, Avoid Injury
- Warm-up and Stretching: Do warm-up and stretching exercises before and after each workout to reduce the risk of injury. The recommended warm-up time is 5 - 10 minutes.
- Correct Posture: Learn and maintain correct exercise postures to avoid injuries caused by improper movements.
- Progressive Increase: Gradually increase the intensity and weight of exercise to avoid sudden increases that may burden the body.
Scientific Data:
- Stretching: Hold each stretching action for 15 - 30 seconds and repeat 2 - 4 times.
- Strength Training: Select 6 - 10 exercises for each training session, with at least 2 - 3 sets for each exercise and 8 - 12 repetitions per set.
Conclusion
The journey of fitness is long, but every step is worth celebrating. Remember, patience and consistency are the keys to success. Don't rush for results; instead, enjoy every progress along the way. When you integrate fitness into your daily life, you will find that it not only changes your body but also reshapes your mental outlook. Now, let's embark on this wonderful journey together!