During the National Day holiday, some people will choose to travel, while others will choose to rest. Regardless of the leisure activity, indulging in food and drink is inevitable. To help ladies enjoy delicious food during the holiday, we have prepared a healthy and easy fitness and weight loss plan for you.
Fitness
So what kind of fitness activities are suitable during a long holiday? Fitness experts suggest both aerobic and anaerobic exercises. We've already introduced many of these exercises at the gym, but are there any aerobic and anaerobic exercises that can be done at home? Of course, here are a few recommendations. The simplest aerobic exercises are climbing stairs, or raising your legs in place and jumping rope. These exercises are very simple and effective. Note that each exercise session should last 30-40 minutes. You can also do anaerobic exercises, such as: lifting dumbbells, mainly focusing on arm tightening exercises, 15-20 reps/set, 3 sets each time; sit-ups, 20 reps/set, 3 sets each time; and hip raises, 20 reps/set, 3 sets each time.
If you don't have dumbbells, books or even a 1000ml bottle of purified water can be used instead. Just remember not to be lazy, and persistence will lead to victory.
Numerous health data indicate that many office workers, especially those who spend a lot of time on computers, suffer from significant sub-health conditions and should take advantage of the long holiday to rejuvenate their mental and physical well-being. What types of fitness activities are best for these individuals? Experts suggest getting away from desks and chairs and heading to a gym for appropriate weight training. Don't assume weight training is only for professionals; appropriate weight training is very beneficial for the spine, thoracic spine, and lumbar spine, and can also help shape the body, making you more upright. Of course, it's crucial to go to a professional gym and receive guidance from a professional fitness instructor, especially for beginners.
Furthermore, fitness is a global topic, but what are some of the most popular fitness activities for women and men right now? For women, yoga, Pilates (suitable for core training), Latin dance, and ballet are all excellent choices. For men, weight training, BodyPump (similar to barbell exercises), kickboxing, and boxing are all great options for achieving a more muscular and athletic physique.
When it comes to losing weight, girls immediately cry out "headache!" Many even suggest a "7-day vegetarian diet" during the National Day holiday, since they can finally skip fast food and boxed lunches! But can you achieve good weight loss results by not eating fish, meat, eggs, and dairy? It's safe to say that even a completely vegetarian diet doesn't guarantee satisfactory weight loss. Authoritative research has shown that simply controlling your diet to lose weight is unlikely to be very effective. This is because once the body adapts to a vegetarian diet, it automatically adjusts its metabolism to meet the body's needs. Over time, this not only reduces the effectiveness of the diet but also weakens the body. Therefore, active exercise combined with a controlled diet and developing healthy lifestyle habits are essential to achieving and consolidating weight loss results.
Below is a 7-day weight loss and body shaping training plan recommended by a fitness expert. Take a close look and then make up your mind to follow it seriously.
7-day plan:
Day 1: Chest exercises: Flat bench press, 4 sets of 12 reps/set; Incline bench press, 4 sets of 12 reps/set; Seated chest press, 4 sets of 12 reps/set; 30 minutes of cardio, such as on a treadmill or stair climber.
Day 2: Seated lat pulldowns, 4 sets of 12 reps each; seated rows, 4 sets of 12 reps each; 30 minutes of cardio, such as using a glider or elliptical trainer.
Day 3: Hiking, cycling, swimming, or playing ball are all good options for relaxation.
Day 4: Shoulder exercises: Seated barbell press, 4 sets of 12 reps; Seated dumbbell press, 4 sets of 12 reps; Dumbbell lateral raises, 4 sets of 12 reps; 30 minutes of cardio.
Day 5: Standing triceps pushdown, 4 sets of 12 reps/set; dumbbell triceps extension, 4 sets of 12 reps/set; seated bicep curl, 4 sets of 12 reps/set; dumbbell curl, 4 sets of 12 reps/set; 30 minutes of cardio.
Day 6: Squats, 4 sets of 12 reps/set; Leg press, 4 sets of 12 reps/set; 30 minutes of cardio.
Day 7: Go hiking outdoors to relax and start work with a fresh perspective.
Autumn's pleasant climate, lacking both the heat of summer and the harshness of winter, makes it the perfect time for fitness. Take advantage of the Mid-Autumn Festival and National Day holidays to get moving! For beginners, the body adapts easily, making it easier to develop a good exercise habit.
From the perspective of improving physical fitness, persisting in appropriate physical exercise at this time can not only regulate the heart and lungs and improve the function of internal organs, but also help enhance the immune function of various tissues and organs and the body's resistance to external cold stimuli. However, due to the large temperature difference between day and night and the dry climate in autumn, if you do not pay attention to certain scientific principles, you are also prone to "harming your body" during the "fitness" process.
