Women's fitness methods

The core fitness method that is suitable for most ordinary women is never to follow the trend of Internet celebrity movements or to meet male fitness standards. Give priority to adapting to your own physiological characteristics, abandon extreme aesthetic constraints, and use low-load resistance training as the basis, combined with aerobic and flexibility training adapted to different stages of status, and dynamically adjust the plan , there is no standard answer, the one that suits you is the most effective.

Two years ago, when she was helping colleagues in the company adjust their fitness plans, she was following the online "Lose 10 pounds in 7 days" check-in group: she only ate 1,000 calories a day, ran 5 kilometers after get off work, fainted twice in two weeks, and my aunt postponed it for half a month. The first thing she said when she saw me was "Why do I get worse the more I practice?" In fact, this is also a pitfall that many girls fall into when they first start working out: By default, fitness is about losing weight, and it is about comparing waist circumference and weight with others, completely ignoring the differences in the innate physiological conditions of men and women.

Speaking of which, I have to mention the controversial issue of "should women practice strength training" that is very hot on the Internet. One school of thought says that women who practice strength will turn into King Kong Barbies, who look too strong and unfeminine. ； The other group shouts "no strength, no fitness" and insists on letting novices do deadlifts and squats of tens of kilograms as soon as they start. Objectively speaking, both of these statements are quite extreme: women's testosterone secretion is only 1/15 to 1/20 of men's. Without exogenous hormone supplements, even if you go to the gym five times a week and lift heavy weights, it will be difficult to grow exaggerated muscle mass. The so-called "King Kong Barbie anxiety" is essentially body anxiety sold by merchants. But conversely, not everyone is suitable for heavy weight training. I have a sister who is born with loose joints. She trained with a small weight of 2.5kg for multiple sets for a year. Her body fat dropped by 3 points and her waist-to-hip ratio increased from 0.8 to 0.72. She still looks good no matter what she wears.

When it comes to practical operations, novices don’t need to make such complicated plans at all. You don’t have to get a fitness card worth tens of thousands of dollars, and you don’t have to force yourself to practice for an hour at a time. You can just lay out a yoga mat when you get home from get off work and take two mineral water bottles filled with water. When I first couldn't figure it out, I would practice four movements three nights a week for 30 minutes each time: glute bridge for glutes and legs, bent over rowing for back, kneeling push-ups for chest and core, dumbbell shoulder press for shoulders, every movement Do 3 sets of 12 times, and choose a weight that just feels a little stronger after the 12th time. After three months, the old problem of shoulder and neck pain has been mostly cured. I can also zip up the tight skirt that I couldn't put on before. It is much more useful than the two months of running around.

There is another point that many people struggle with: can I exercise during my menstrual period? The two factions on the Internet are quarreling fiercely, saying that you must not move during your menstrual period, otherwise you will suffer from dysmenorrhea and uterine prolapse. ； The other side says that the menstrual period is the golden period for burning fat, and lying still is a waste. There is really no need to argue about right and wrong. Three days before my menstrual period, my waist dropped so much that I couldn’t even stand. I was tired even going downstairs to pick up the express delivery. I could only do 10 minutes of cat-like stretching at home before lying flat on my back. ； But my best friend didn’t have any reaction during her menstrual period, so she still went to the gym to do upper body exercises. She practiced for three or four years without any problems. If it hurts, just rest. If it doesn't hurt, do something low-intensity. No one can press your head to make you move when you feel uncomfortable.

The focus of fitness in different stages of life is even more different. A girl in her twenties has a good metabolism. She can do whatever she wants to rock climbing, boxing or Pilates. If she tries more, she can always find what she likes.； Sisters in their thirties who have just given birth to a baby, don’t rush to practice hourglass waist training with Internet celebrities. First solve the problem of separation of pelvic floor muscles and rectus abdominis muscles. There are many people around me who had abdominal curls when they were just out of confinement. Later, they leaked urine for more than half a year. The gain outweighed the loss. ； Sisters over forty years old can add more resistance training. After all, women lose bone density quickly after menopause. More strength training can prevent osteoporosis, which is more effective than taking many health products.

Of course, it doesn’t mean that aerobic exercise is completely useless. When I wanted to wear a midriff-baring skirt to quickly eliminate edema last summer, I would also climb stairs for 30 minutes on an empty stomach two days a week. My heart rate was controlled at around 120. When I came down, I felt refreshed and I didn’t lose any muscles. There’s no need to put strength and aerobics in opposition, just do whatever feels comfortable.

After all, is there any one-size-fits-all fitness method for women? You don’t have to listen to this blogger saying that you must eat boiled vegetables, or that blogger saying that you must practice right-angled shoulders. If you feel happy after practicing, you can climb the fifth floor without gasping for breath, carry twenty kilograms of rice without calling anyone, and the physical examination indicators are all normal, then that is the method that is best for you. After all, fitness is for yourself, not for other people to take photos on their WeChat Moments, right?