Can fitness make you handsome?

Women want to have more dimples, and men naturally want to be more handsome. Of course, being born handsome is enviable, but it is also possible to become more handsome through acquired efforts. So can fitness make you more handsome? Fitness is a very good sport, which includes many aspects, such as aerobics and rhythmic gymnastics. Through such fitness, men can become more confident and naturally more handsome.

Fitness is a sport, such as various types of aerobics, rhythmic gymnastics, body gymnastics and various self-resistance movements. Gymnastics can enhance strength, flexibility, increase endurance, improve coordination, and the ability to control various parts of the body, thereby making the body strong. If you want to relieve stress, exercise at least 3 times a week.

Swimming, brisk walking, jogging, cycling, and all aerobic exercises can exercise the heart. Aerobic exercise has many benefits: it can exercise the heart and lungs, enhance the function of the circulatory system, burn fat, increase lung capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease. The American College of Sports Medicine recommends that if you want to know whether the intensity of aerobic exercise is appropriate, you can test your heart rate after exercise, and it is best to reach 60%-90% of the maximum heart rate. If you want to lose weight through aerobic exercise, you can choose low to moderate exercise intensity and extend the exercise time. This method consumes more calories. Exercise frequency should be 3-5 times a week, 20-60 minutes each time. To build muscle, you can lift weights, do gymnastics, and other exercises that involve repetitive extension and flexion of the muscles. Muscle exercise can burn calories, increase bone density, reduce the risk of injuries, especially joint injuries, and prevent osteoporosis.

Before doing weightlifting, measure how heavy you can lift 8 times in a row. Start practicing with this weight. When you can lift this weight 12 times in a row, try increasing the weight by 5%. Note that each time you exercise, you should lift the weights continuously for 8 to 12 times. This will allow you to reach 70% to 80% of your muscles' maximum endurance and achieve better exercise results. 2-3 times a week, but avoid exercising the same muscle group for two consecutive days to allow the muscles to have sufficient recovery time. TA said

Effect

1. Subjective feeling

If the exercise load is arranged appropriately, the subjective feeling of the exerciser should be energetic, full of energy, comfortable and eager to exercise.

2. Sweat volume

When the exercise load is appropriate, the human body may sweat slightly or moderately. If the load is too great and the body is too tired, the exerciser will sweat profusely and be soaked all over. Of course, the amount of sweating depends on the temperature, air pressure, wind speed and water intake.

3. Emotions

Emotions are a "barometer" of human health, and are also a subjective indicator of the load the human body can bear. Generally speaking, the human body has a need for movement, and when this need is met, people will have a pleasant emotional experience.

4. Appetite

The human body consumes a lot of energy during physical exercise. Generally speaking, if the physiological reaction after exercise is normal and the health is good, the person's appetite will be very strong and the food intake will increase.

5. Sleep status

If the physical exercise load is appropriate, you should generally sleep well, sleep deeply, have fewer dreams, feel energetic after waking up, and be in a good working and stress state.

6. Work efficiency and life ability

If the fitness load is appropriate, you will be energetic, focused, quick-thinking, clear-memory, eager to learn, adaptable, confident, and capable of living in work and life.

The above is a qualitative judgment. Objective and quantitative judgment indicators are:

7. Morphological indicators

The main tests for morphological indicators in adults are:

Circumference indicators: arm circumference, leg circumference, chest circumference, waist circumference, hip circumference. Generally speaking, for normal people, the larger the above circumference is, the more significant the degree of obesity is.

Fullness indicators: such as body mass index (BMI) (weight kg/height m2), 18.5 to 23 is normal, and values ​​greater than this are overweight or obese. There are also height-standard weight comparison tables, Quetelet index, etc.

Body composition indicators: such as measuring the thickness of skin folds on the arms, back, abdomen, legs, etc. Measure the body fat percentage. If it is greater than 20% for men and greater than 30% for women, it is considered excessive body fat.

8. Respiratory and circulatory function indicators

The main cardiovascular indicators include: blood pressure (100-140 / 60-90 mmHg is normal), heart rate, electrocardiogram, hemoglobin, blood lipids, cholesterol, high and low density lipoprotein, etc.

The main lung function indicators include: vital capacity, maximum lung ventilation, chest circumference difference, breath holding, breath holding time, etc.

Measuring the morning pulse can reflect the body's fatigue and functional state. If the morning pulse remains stable or gradually decreases, it is a good sign of exercise; if the morning pulse is more than 5 beats/minute more than before, it is a sign of fatigue and decreased function.

Cardiovascular exercise testing: a test of cardiac function index. Exercise method: Squat 30 times in 30 seconds (1 time/1 second). Heart function index = (P1 P2

P3-200)/ 10. Among them, P1 is the pulse at rest, P2 is the pulse 15 seconds immediately after exercise × 4, and P3 is the pulse 15 seconds one minute after exercise × 4. Evaluation: The smaller the index is, the better the cardiovascular function is.

9. Quality indicators

Usually the number of exercises, duration, exercise distance, etc. are used as test indicators.

Misconception 1: Some people don’t have time to go to the gym to exercise, so they choose to do some basic and effective simple exercises at home to exercise their bodies, hoping to achieve the effect of losing weight. Sit-ups are a method chosen by many people. Many people think that as long as they keep doing it, they can achieve the goal of losing weight.

Correction: Simply relying on sit-ups can only achieve local fitness effects, because sit-ups directly target the abdominal muscle groups. Long-term exercise may strengthen the abdominal muscles, but other parts of the body, such as the thighs and buttocks, will get less exercise. Therefore, the first point to note is to effectively combine sit-ups with other fitness methods to achieve the perfect weight loss effect.

Misconception 2: Many people usually do sit-ups quickly and vigorously, thinking that this is a sign of strengthened abdominal muscles. In fact, doing so can easily strain the abdominal muscles.

Correction: The correct way to do it is to cross your arms in front of your chest, and control the force of your abdomen when sitting up. Or you can increase the difficulty by placing your hands behind your head and spreading your elbows as far as possible to achieve the desired exercise effect.

Misconception 3: Many people's bodies will unnaturally deviate in a certain direction when doing sit-ups. This is wrong, as it will cause uneven training of the abdominal muscles and thus distort your body shape.

Correction: You should try to control the direction of getting up and lying down, do not deviate from the straight line, and slow down the speed to exercise the control ability of the abdominal muscles. It is best to feel the movement of the abdominal muscles when getting up.