Take care of your family, start by loving yourself for 30 minutes every day

Taiwanese women have a really hard life. According to the latest annual survey data (2016) by the Directorate-General of Budget, Accounting and Statistics of the Executive Yuan, among married women aged 15 to 64, there are more than 2.96 million employed people, with an employment rate of 57.24%. The return to work rate after marriage is 51.10%. It is obvious that mothers need to share the expenses of raising their children and milk powder, and are forced to play the role of working women. They have to balance work and family life, and the pressure is enormous.

"Too much stress" leads to many health problems, such as back pain, headache, insomnia and other symptoms. The psychological level is also affected, and people cannot concentrate, feel depressed and irritable, which makes relatives and friends around them stay away, making them feel more isolated and helpless. In this situation, they cannot live a good life, let alone take care of their families. Therefore, it is very important to maintain a good diet and a normal schedule on a daily basis, and develop the habit of "regular exercise" to help the body stay in good condition! Moreover, exercise is not difficult or tiring. In fact, it only takes 30 minutes a day. If you master the correct concept and do the right exercise, many problems can be solved.

Exercise should be done right to achieve twice the result with half the effort

"To live, you must move." To live a healthy life, exercise is a basic condition! You need to lay the foundation and take care of the basics from a young age so that you can take care of yourself and others. If you don't have the habit of exercising, it is recommended that you first exercise your cardiopulmonary function, such as walking and climbing hills. The intensity of the exercise should make you feel sweaty, a little out of breath, and need to breathe before you can talk. Then gradually increase the walking speed, distance or slope of the hill. Adjust your walking posture before jogging to avoid too much pressure on the knee joints and hurting the knees. Then slowly add other more and higher-intensity exercises to be safer.

People who don't get enough exercise not only have poor cardiopulmonary function, but also have problems with body stiffness. The warm-up exercises before exercise that we generally know have only temporary effects. They will return to their original state after half an hour and cannot last long. Therefore, we should develop the habit of doing stretching exercises on a daily basis to train muscle flexibility, improve muscle endurance, speed up muscle contraction and make muscles more elastic, thereby reducing the risk of muscle strain and helping to be more flexible.

When you first start exercising, it is best to choose a gym as the starting point for training. By using professional equipment and the guidance of a coach, you can effectively train the correct muscles and avoid unnecessary sports injuries. No matter what the starting point of exercise is, basically, grasp the correct concept, exercise regularly at least three times a week, 30 minutes each time, and the intensity reaches 130 heart beats per minute to meet the standard . And combined with the correct diet, the effect of persistent exercise will be very noticeable.

You don't need to be hungry when exercising. It is crucial to master the principles of nutritional supplementation.

I often hear friends around me say, "I do 100 squats and 100 jumping jacks every day, why am I still so fat?", "I only eat one meal a day, and I get fat even if I don't eat but only drink water after exercising at night!" Friends who cry out to the sky that God is unfair, in fact, it is not only eating that makes you fat! Exercise can indeed achieve some results, but if it is not combined with dietary supplements, the effectiveness will be greatly reduced.

During exercise, the human body increases the activity of glucose transporter (GLUT4) in order to replenish the energy needed for muscle contraction - glucose. At this time, most of the calories converted from the food eaten will be consumed by the muscle cells, and no excess calories will be converted into fat and stored, so it is not easy to gain weight. However, after stopping exercise for half an hour, the activity of GLUT4 in the muscle cells will begin to decrease, making it difficult for these calories to enter the muscle cells, and there is a chance to increase the remaining calories that are not consumed to form fat and gain weight.

Therefore, you need to replenish nutrition immediately within 30 minutes of exercise! Mastering the principle of supplementing "carbohydrates" and "protein" in a ratio of about three to one will help with muscle growth. If you can't figure it out yourself, you can find a professional fitness trainer to provide advice based on your personal needs.

Right exercise x right diet = positive energy UP UP

Taiwan is among the fastest aging countries in the world. As people age, they lose more muscle fibers, which leads to a worse sense of balance and makes them more likely to fall. When faced with sudden accidents, it is more difficult to react quickly and avoid physical injuries. The "International Academic Symposium on Aging Health and Sarcopenia" pointed out that experimental studies have found that exercise can effectively improve muscle endurance, reduce the risk of frailty and slow the process of degeneration, and can also improve cognitive ability. From this we can see that exercise is not just for young people. People of all ages need to maintain the good habit of regular exercise. Just 30 minutes a day can help you take good care of yourself and your loved ones.

The "30-minute circular exercise" was developed by Texas A&M University in the United States over a period of seven years. The concept originated from the founder Gary Heavin's desire to protect women from disease and depression after he lost his mother at a young age. This sport uses hydraulic training equipment, which can automatically adjust weight-resistance stimulation according to the speed and strength of the athlete. Compared with traditional bar equipment that can easily cause sports injuries if it cannot bear the weight, the hydraulic oil pipe design can provide the body with buffering pressure just like exercising in water, and all parts of the body from top to bottom, including shoulders, back, waist, abdomen, buttocks, hands and feet, are designed in place in 12 items of equipment, arranged in a ring, interspersed with recovery pedals to slow down the heartbeat, allowing athletes to complete aerobic exercise, muscle strength training and stretching exercises in just 30 minutes, condensing the effects that usually require 90 minutes of exercise . It is safe and easy to use, suitable for women of all ages and physical conditions.

Scientific and clinical studies have confirmed that exercise and nutrition are the most important factors in maintaining muscle mass. Choosing the right exercise and diet that suits your physical needs and maintaining a good body shape will be a natural result. With a healthy body and mind, you can master a high degree of concentration and do everything with ease in your daily life. Not only will you be happy, but you can also infect those around you with a happy atmosphere! Let positive energy UP! UP! UP!