Sports fitness plan

For 90% of ordinary people who have no foundation in exercise, the most effective exercise and fitness plan is not a precise template that can be divided into shoulders, arms, legs and back with six exercises a week online, but a low-threshold plan that combines your life rhythm, exercise foundation, and goal needs and can be sustained for more than 3 months - no need to force exercise time, no need to force yourself to push heavy weights, or even have to go to the gym.

Not long ago, the girl who just graduated from my house saved three months' salary to get a fitness card and bought 30 personal training classes. The plan was full: shoulder training on Monday, leg training on Tuesday, aerobic training on Wednesday, Thursday and Friday. However, in the third week, she had to work overtime at the company and missed two training sessions. She has never been to the gym since. The card is still thrown in the entrance of my house, saying that she would give it to me anyway because she didn't need it.

In fact, the fitness circle has been arguing about how to determine a fitness plan for almost ten years, and both sides have solid cases to support it. Professional trainers with academic background insist that differentiated training must be done according to the cycle, and diet, sleep, and training volume must be stuck to specific values, otherwise it will be "invalid training"” ； The lifestyle-oriented fitness school that has become popular in recent years believes that if you can stand, don't sit, and if you can take the stairs, don't take the elevator. Fragmented exercise is equally useful if you accumulate enough amount, and no one can convince anyone.

From the perspective of the health needs of ordinary people, there is really nothing wrong with either statement. The exercise standard for ordinary adults given by the World Health Organization is only 150 minutes of moderate-intensity aerobic exercise per week, plus two or more muscle strength training sessions, which adds up to just over 20 minutes a day. There is really no need to add so much to yourself. Think about it, office workers who work nine to five and have to work overtime from time to time, and who have to cook and walk their children when they get home every day, where do they have the energy to accurately calculate how many grams of protein to eat per meal, and where do they find the time to go to the gym for an hour and a half at a fixed time? I used to make a plan for my cousin who is a primary school teacher. I originally planned to run for 30 minutes after get off work every day. She insisted on it for a week and complained to me. It was already eight o'clock when she finished correcting her homework. It was already ten o'clock after running for half an hour and finishing cleaning up when she got home. She didn't get enough sleep. Later, I made some very casual changes for her: quietly doing anal lifts while standing in class, doing a few sets of silent squats against the wall in the office for 10 minutes between classes, and running two laps with the children when I took them to the park on weekends. In just three months, her hemorrhoids that she often suffered before did not reoccur. Her old knee pain was much better, and she weighed six pounds less. It was much more useful than the three trips she had taken before using the annual pass.

Of course, this does not mean that refined differentiated training is useless. I have been an amateur bodybuilder since I was a child. I was going to participate in a local amateur competition last year, so I had to strictly follow the weekly plan. Monday, chest and shoulders, Tuesday, back and arms, Wednesday, legs, Thursday, aerobic. It was clear how many carbohydrates and proteins to eat at each meal. I did get third place in the group after three months of preparation for the competition. With such a clear advancement goal, the benefits of a precise plan are very high, so there is no need to insist that it is not necessary.

My current plans are even more casual. I don’t even have a fixed watch. When I get off work early in the morning, I go to the riverside for a half-hour bike ride when the weather is good. On rainy days, I follow the video and do kettlebell swings for 20 minutes at home. I set aside two or three days a week to be completely free. If I want to go out for barbecue and drink cold beer with my friends, I can just cancel the day’s training without any burden. After practicing this way for almost two years, my body fat has been maintained at about 20%. All indicators in the physical examination are normal, and the lumbar protrusion that I suffered from sitting for a long time no longer hurts. To be honest, the perfect internet celebrity fitness plan is like a custom-made high-end dress. It looks good, but ordinary people have no occasion to wear it every day when they go to work and take care of their children. It is not as comfortable as a comfortable sweatshirt and jeans, which are comfortable to wear every day.

Oh, by the way, here’s a little reminder. If you are just about to start making a plan, keep it simple for the first version. It’s best to be as simple as “doing 5 squats every day.” If you can persist for two weeks in a row, you can increase the amount. Don’t set the bar too high at the beginning and persuade yourself to give up before you start. After all, when it comes to fitness, a really good plan is a plan that you can stick to.