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If you are a fat person or a person who does not exercise frequently, and one day suddenly feels that this is no longer enough, and you want to start exercising, where should you start? After all, the physiques of people and people are different. Some people go to and from get off work at two points and one line, and do not participate in any outdoor activities. Although some people do not have a systematic training plan, they still do exercise. In addition, there are some differences in the physical fitness of people of different ages.
So, let us use two simple quizzes to understand our physical fitness.
First of all, you need a chair, either a sofa or a work chair, or an ordinary chair. Then sit down with your hands crossed on your shoulders and stand up ten times in a row to see how much time you need to spend. This action is used to test the lower body muscles, mainly quadriceps and buttocks muscles, which are the largest muscle groups in the human body, so people who do not usually exercise can clearly know themselves by using this action test. Is your athletic ability on average.
Generally speaking, it takes less than 10 seconds for men under 35 to sit and stand up for 10 consecutive times, and within 12 seconds for women, 13 seconds for men aged 35 to 55, 15 seconds for women, and over 55 years old. For men, it needs to be within 18 seconds, and women need it within 19 seconds.
Suppose you are a man under the age of 35, and if you sit down and stand continuously for less than 10 seconds, it means that your physical fitness is still above the standard line. If you want to exercise, refer to the Internet according to your physical condition. The training plan can be exercised. For friends who exceed 10 seconds, you need to reduce the duration and number, and increase the length of rest. Generally speaking, you can keep a little more energy after finishing the first 5 minutes of exercise, and then use this last bit of energy in Exercise for 10 minutes.
After testing the muscles, we must test our cardiopulmonary function. If muscles are related to our exercise capacity, then cardiopulmonary function is an important indicator of health.
Let us prepare a small step, which can be a small cardboard box, professional training pedals, and of course a step in the corridor. Then, step on your feet up and down for one minute.
Here we need a little professional knowledge or props to test the heart rate. After a minute of intense exercise, the slower the heart rate indicates the better the cardiorespiratory function and physical fitness. The normal rate is within 105 beats per minute for men under 35, 110 beats per minute for women, 110 beats per minute for men aged 35-55, 115 beats per minute for women, 115 beats per minute for men over 55 Within the second time, women are within 120 times.
Similarly, if this test is at the level of the person, it means that your physical condition is maintained well, and it is still within the range of health. At this time, it is not so much exercise, as it is to achieve fitness changes through exercise. The purpose of your figure. For those who are below the standard line, it’s time to exercise. Otherwise, let alone the problem of obesity, the "beer belly" of middle-aged people is actually not caused by drinking or unhealthy diet, but the body will automatically The muscle is converted into fat and stored, because the rise of fitness is only a century old, but the survival instinct retained in human genes has been passed on for tens of thousands of years.