Common sense for women to exercise for the first time

　　self-assessment index

　　1. Whether exercise achieves the best effect

　　The heartbeat of young people during exercise should be between 120 and 140 beats/min, and for people around 60 years old, it should be 110 beats/min, with each session lasting no less than 30 minutes. This is most conducive to improving immunity and achieving good results.

　　2. Do you have a lot of belly fat?

　　Abdominal obesity is calculated as the hip-to-waist ratio: waist size divided by hip size. if male at 0.9 or female If it is above 0.8, it shows excessive accumulation of intra-abdominal fat.

　　3. When to take a break?

　　Every time you exercise, you should pay attention to your heartbeat. If you have to gasp for air and feel difficult when talking, you should take a break quickly. This kind of overloaded exercise is harmful to the body but not beneficial.

　　fitness tips

　　1. Women who practice equipment will not turn into Schwarzenegger.

　　Everyone sees on TV that women participating in bodybuilding competitions have strong muscles. In fact, many of these "muscular women" are taking hormones. Women's muscles grow differently from men's. Men's muscles grow by increasing their girth, while women's muscles grow vertically and only appear toned.

　　2. Women’s fitness photos to lose weight

　　If women only lose weight without supplementing it with muscle training, the danger will not show up immediately, but it is like a time bomb buried in the body. healthy under the surface phenomenon. These risks include susceptibility to osteoporosis and joint injuries due to insufficient strength. This is why many women are prone to fractures in their hands, hips and calves, and can also easily cause lower back pain and scoliosis.

　　3. Excessive sweating has nothing to do with fat loss

　　Under the misleading concept of "sweating more means losing more fat", people are willing to "sweat like rain".

　　Research shows that sweating a lot without properly replenishing water can easily cause collapse. Simply sweating is not effective in losing weight. Only by appropriately adding some equipment training can you achieve good results.

　　4. Avoid shaving before exercise

　　Because after shaving skin Particularly sensitive, sweat during exercise can irritate the skin in these areas, causing inflammation and tingling.

　　5. Wherever you practice, you will not necessarily lose weight.

　　Some people think that practicing abdominal muscles can reduce belly fat, but this is not true. Reasonable equipment training can effectively carry out anaerobic metabolism and aerobic metabolism to achieve the purpose of losing fat, rather than simply training muscles in a certain part.