Provides fitness guide

The annual national day Golden Week coming, the positive campaign invited Professor of Health Sciences Zhang wipe and nutritional Professor Wang LAN as you open up the "fitness prescription", allowing you to spend a pleasant holiday of seven days, shaping a healthy body.

Many people usually do not exercise, a rest is crazy sweating, this is very wrong.

Vigorous exercise should be gradual, and should take a healthy body sculpting, ball games don't blind pursuit of athletic, easily lead to body injury.

We do not support early exercise, morning human immune function is very weak, easily infected, Western players rarely do morning exercises.

But one day of training time should preferably be in 17 points to 19 points, before dinner, this time on the body strong stimulation effects, easy to achieve weight loss or fitness of purpose. Course dinner after 40 minutes is also good, but after dinner too strenuous exercise. 7 days and not every movement, ideal movement count is 3-4 times, reasonable arrangement of the rest.

Here, we focus on recommending easy aerobic exercise such as running, swimming, cycling, stairs, focusing on station attitude campaign should avoid joints wear, all actions must be carried out along the trajectory, actions to standards; Winter Games consume more calories, to better promote the metabolism.

But the climate is dry, low temperature, physiological function comparison, so be sure to prepare ahead of time.

Want to lose weight through movement aims must adhere to exercise 30 minutes or even longer, because the human body maintains body temperature and all life activities requires energy and movement in the order of energy consumption: ATP, sugar, fat and protein.

Motion for preliminary average from sugar could be time to 30 minutes. So stick to more than 30 minutes before start burning fat. In General, the exercise intensity without too much, as long as the guarantee for 1-2 hours the body in a nonstop campaign status, you will get a good weight loss results, sometimes go a couple of hours is also very obvious.

7 days

Ensure that the food laws

Morning with a cup of water to help clear the body junk and add a night of lack of water, be sure to brush your teeth before breakfast forming fluoride protection layer to ensure a strong powerful day teeth.

You must eat for breakfast because it can help you maintain the stability of the blood sugar level, breakfast can oatmeal porridge, wholemeal bread, such lower-calorie foods and a low blood sugar levels. Or you can go on making vegetable porridge, a bowl of soup noodles to complement the carbohydrates, if equipped with a glass of fresh milk or fried eggs even more perfect. Breakfast food, be sure to avoid big oil, after eating meat tends to affect the brain blood supply, sleeping, referred to.

At 11 a.m. and 4 p.m. to eat some fruit, or drink some yoghurt, fruit may decrease blood sugar, eat an orange or red fruits, it can also complement the body iron content and vitamin C content.

While drinking yoghurt, beneficial to the digestive tract, and protect the heart, increases appetite.

Delicious eating their lunch is essential, but they must slow to release energy.

Baking of beans and starchy foods can be used as a main course, pasta and rice is a good choice, like eating meat of friends try to choose chicken, ducks, geese, fish meat consumption, cattle and sheep meat, red meat containing very high saturated fat fitness weight loss is, very negative. Honestly, without eld ketchup, vegetable vegetables production of spices is a good choice.

Dinner eat too much, causing blood sugar, and increase the burden of the digestive system, affecting sleep.

Dinner should eat more vegetables, eat less calories and protein rich food. Dinner to chew swallow. Broccoli, celery, lettuce is a good choice, dinner time is important in 8 o'clock, accumulation is easy too late, the second day of fat in the stomach of the meat is very obvious.

7 days, be sure to get control of time after the early 7 points 20, get up too early, the pathogenic substances secreted by the body easily, but also do not delay to 9 points, that can affect the intestinal absorption of nutrients, woke up be sure to open the table lamp or curtains, will also help you to adjust the clock.

Early-late meals better control in the "8, 13, 19: 30," time for something to eat, these three points better gastrointestinal absorption function, without increasing the burden for the digestive system.

Be sure to take a NAP, duration of 30 to 120 minutes daily siesta habit habits of people suffering from cardiovascular disease likely to be much lower.

7 days, vent-nightlife is inevitable, but if you get up as early as 7: 30, 11: 30 evening before bed to ensure that the eight hours of sleep, too late to bed easily disorders, skin, liver, kidney and other organs have a serious impact. Bedtime best hot bath, due to lower body temperature will be the driving force of sleep quality.

The most terrible is endlessly in front of a computer or lying in bed watching the TV, a day on the eyes, lumbar spine, cardiovascular has great violence, we recommend that all eye activities can rest in a 3-hour 5 minutes duration duration not more than 3 hours.

(Edit: Justin Lin, internships)