Fitness
How to remove visceral fat! We propose an exercise / meal plan that you can continue every day!
Must-see for those who are worried about their stomach! In this article, we will introduce “exercise” and “diet” to reduce visceral fat. Exercise is a very important point to reduce visceral fat. Why don’t you take this opportunity to review your exercise and eating habits in consideration of your health.
There are two types of body fat
There are two types of body fat. “Visceral fat” and “subcutaneous fat”. Visceral fat has the characteristic of being easily attached in a short period of time, but it can also be removed in a short period of time. It is a visceral fat that is relatively easy to attach to adult men, but it also attaches to women. If your abdomen becomes voluminous, it is a good indication that you have visceral fat. It is often called metabolic syndrome. Subcutaneous fat, on the other hand, is a troublesome fat that is difficult to remove once it is applied, and has the characteristic of being easily attached to the lower body.
Causes of increased visceral fat
There are three main causes of increased visceral fat. I eat too much, drink too much, and lack exercise. Modern people tend to prefer greasy foods compared to the past. The number of meals at homes centered on Japanese food has decreased, and the number of people eating out and eating at convenience stores has increased. Also, those who like alcohol tend to be over-calorie. As an adult, in addition to a decrease in basal metabolism, if you are not aware of exercise, you will lack exercise. You have the opportunity to walk in the city, but if you live in a car-centered life, you are especially prone to lack of exercise.
What happens if you have too much visceral fat?
Visceral fat is mainly found around the abdomen of the body. If you have too much visceral fat, your stomach will be bloated, so it is called “tummy chubby body shape”, “apple body shape”, “metabolic body shape”, etc. Visceral fat follows a surface called the “mesentery” deep inside the abdomen. And if the visceral fat increases, more and more fat will be attached between the internal organs, and the abdominal circumference of the body will become chubby.
metabolic syndrome
Metabolic syndrome is diagnosed when there is a possibility of multiple lifestyle-related diseases even if they are not individually diagnosed as lifestyle-related diseases. The lifestyle-related diseases are hypertension, diabetes, and dyslipidemia. These are easy to merge and are said to be affected by obesity. How to lower the number of lifestyle-related diseases can be expected by improving exercise and diet. Metabolic syndrome is said to be caused by obesity, so it can be said that it is closely related to visceral fat.
How to reduce visceral fat
The most effective way to lower the visceral fat level is to “exercise”. It is said that “aerobic exercise” is especially effective. At the same time, we will improve food and drinks. In addition, as a characteristic of people who increase visceral fat, there are statistics that sleep time is 5 hours or less, so it is important to eliminate sleep deprivation and get enough sleep.
aerobic exercise
Compared to subcutaneous fat, visceral fat is easier to remove by exercise. Therefore, “exercise” is very effective in reducing visceral fat. Among them, “aerobic exercise” is especially effective in lowering visceral fat. Aerobic exercise uses the power of oxygen to burn the body’s sugars and fats. Generally, it is said that aerobic exercise will be effective if you do it for 20 minutes or more a day.
Review of eating habits
It is also important to review your eating habits to remove visceral fat. If you tend to rely on eating out or eating at convenience stores, your nutritional balance will be lost. Furthermore, it is not uncommon for people who like alcohol to drink evening drinks every day. Alcohol is high in calories and promotes appetite, so you eat too much. This can cause a lumpy stomach and obesity.
Eliminate sleep deprivation
According to statistics, the average sleep time of people with a lot of visceral fat is 5 hours or less. It means that there is a deep relationship between sleep time and the body’s visceral fat. Studies have shown that short sleep times can increase hunger and appetite. Do you ever want to eat a midnight snack when you sleep short and stay up late? A midnight snack is a great enemy when it comes to removing visceral fat. We recommend that you sleep at least 8 hours.
6 recommended exercise plans that you can continue every day!
Exercise not only reduces visceral fat, but is also effective in relieving stress and lack of exercise. And as a result, you can expect a diet effect for the whole body. It is recommended for both men and women who want to reduce the plump abdominal circumference and visceral fat of the metabolic syndrome, and those who are concerned about obesity. And when exercising, don’t forget to rehydrate.
Exercise to reduce visceral fat ① Running
When you run, be aware of the time you run. After running for more than 20 minutes, fat will gradually start to burn. And I recommend running at a pace that suits you, not too fast and not too slow. Let’s run with the image of “I can run while talking to people” and “It may be a little tight but it feels good”. By continuing daily, you can expect a dieting effect, which will lead to a decrease in the value of visceral fat.
Exercise to reduce visceral fat ② Walking
Walking is an exercise that you can easily start if you have comfortable shoes. Walking is an aerobic exercise, so you can expect a dieting effect by continuing for 20 minutes or more. Walking in the cold season is especially effective for the body. It uses energy to warm your body, so it’s more effective than walking the same amount of time in the summer. The trick is to start with a short distance and time every day.
Exercise to reduce visceral fat ③ Swimming
Swimming has one-sixth the gravity of land, so you can train without straining your knees or hips. Also, because you breathe consciously, you can expect the effect of reducing the visceral fat of the body. It will be easier to continue if you start with underwater walking and gradually change to something that puts a load on your body. Swimming naturally consumes calories depending on the water temperature, even if you are in the water. And thanks to water pressure, blood flow is also promoted, metabolism is high, and it becomes easier to lose fat naturally.
Exercise to reduce visceral fat ④ Yoga
Yoga is also recommended for women who are not good at exercising. Yoga has many benefits besides the diet effect. The benefits are all that are good for women, such as improving sensitivity to cold, relieving constipation, improving basal metabolism, adjusting autonomic nerves and adjusting hormone balance. Therefore, it is a popular sport for women. Please note that yoga cannot be expected to have a dieting effect immediately. However, if you continue, the effect will appear.
Exercise to reduce visceral fat ⑤ Cycling
Cycling is a sport that you can easily start with a bicycle. And you can exercise with less strain on your body. It’s also an aerobic exercise sport that takes in enough oxygen, so it’s perfect when you want to get rid of the visceral fat around your abdomen. Cycling is said to be an exercise that consumes a lot of calories. And since cycling is an exercise that you can do while enjoying the scenery, there is also the advantage that it is easy for women who are not good at exercising to work on it.
Exercise to reduce visceral fat ⑥ Muscle training
Muscle training is an anaerobic exercise. There are various merits of muscle training. It improves the effect of aerobic exercise, increases basal metabolism and makes it difficult to gain weight, and improves poor circulation and swelling. Muscle training can be said to be an exercise that can be expected to have a positive effect on women like yoga. It also improves sleep quality and relieves stress. Besides the diet effect, there are many nice benefits. It takes about a month for muscle training to be effective, and it is important to continue.
Recommended meal plan that seems to be continued every day!
Dietary improvement is important for removing visceral fat. Not only lack of exercise, but also eating habits are greatly involved in the so-called metabolic syndrome, which causes the abdomen to become voluminous. If you drink too much alcohol or eat too much food, you will not only get fat, but you will end up with chubby visceral fat around your abdomen. Women are also more likely to have visceral fat after menopause. Visceral fat, which both men and women should be careful about, can be improved by reviewing their diet.
Japanese food is recommended
We recommend that you refrain from eating out as much as possible and eat a well-balanced meal such as one soup and three vegetables. However, suddenly, when it comes to “let’s cook ourselves mainly in Japanese food”, the hurdles are high. It is important to continue improving food and drink like exercise. Many Japanese dishes are time-consuming, so it is recommended that you first add natto and tofu to your daily diet so that you can continue daily. Miso soup is a versatile dish. If you make it with plenty of vegetables, you can get the nutrition of the vegetables and get a feeling of fullness.
3 Eat regularly
Eating three meals regularly has the effect of making it difficult to store visceral fat. In addition, eating three meals raises the body temperature and raises the basal metabolism, leading to a diet effect. Even if you eat three meals, eat an appropriate amount in a well-balanced manner. If you eat only the same foods and drinks, your diet will be biased. In particular, it is recommended to use foods that are rich in protein and dietary fiber. It is difficult to continue if you are aware of the balance of each meal, so let’s check the balance of meals every day or several days.
Eight minutes
The important thing when eating is to finish the meal in eight minutes. It is important to chew slowly and eat well to be satisfied with your stomach. Eating fast makes it harder for you to feel full, so you end up eating too much food and drink. After eating a bite, it is also effective to put chopsticks on it. Getting into the habit of eating slowly is a great way to get rid of visceral fat. And it also leads to improvement of constitution.
Small stomach measures
Even if you devise various things, you may get hungry. Being too hungry and too patient is actually not a good thing for a diet. Warm soup, miso soup, yogurt, etc. are recommended as measures against hunger. This is because eating warm foods makes it easier to feel full. Yogurt is also rich in protein and low in calories.
Don’t eat before bedtime
It is recommended that you finish your dinner at least 3 hours before you go to sleep. If you eat it before bedtime, your body will work to digest it while you sleep, and you will sleep lighter. This will reduce the quality of your sleep, resulting in a virtuous cycle of visceral fat. We also recommend non-caffeine drinks before bedtime. Water, roasted green tea, hot milk, herbal tea, etc. are non-caffeine and have a relaxing effect.
Be modest in alcohol
Alcohol is a great enemy when reducing visceral fat. However, you may go out drinking with them. In such a case, be careful not to drink too much alcohol. Drinking too much alcohol has the effect of increasing your appetite. As a result, I eat too much and I am on the road to obesity. Drinking alcohol happily can also relieve stress. However, if you want to get out of your metabolic syndrome for your health, moderate your alcohol intake.
Precautions when reducing visceral fat
It’s important to keep up the good work, saying, “I’m worried about my abdomen, I have to work hard on my diet because I have a metabolic syndrome!”, But there are some precautions to be taken when lowering the visceral fat value. I will introduce it in three parts.
Be careful not to limit your diet
It is not recommended to “diet only” when removing visceral fat. Aerobic exercise and a well-balanced diet are important when dieting to reduce visceral fat. If you only restrict your diet, you will lose muscle and, as a result, your body’s metabolism will slow down. When the metabolism of the whole body is reduced, it becomes difficult to remove the fat around the abdomen.
Be careful about skipping meals and reducing body fat
It is not recommended to skip meals. This is because the blood sugar level rises at once the next time you skip a meal and eat. If that happens, you will eat sick and it will have the opposite effect of a diet that loses fat. Be careful as you may end up in a state where your metabolic syndrome progresses.
Be careful not to worry too much about body fat and exercise excessively
Exercise is good for your body. But that refers to “moderate exercise.” If you do “excessive exercise”, there is a risk that people who lack exercise are likely to get injured. Exercising a lot for a long time is not good for your health. Let’s round up the exercise around 90 minutes as a guide. Aiming for “moderate exercise that can be continued” is effective in lowering visceral fat and is also an anti-obesity measure.
summary
How was it? It was found that “exercise” and “diet” are closely related to visceral fat. Lowering visceral fat also prevents metabolic syndrome with a lumpy abdomen. There are various risks associated with metabolic syndrome, so why not take this opportunity to review your exercise and diet and try to reduce visceral fat.
Are you sick and tired of suffering from pain and insecurity when you work out your lower body? If so, you’re in good company. These problems are common among fitness lovers and affect both newcomers and veterans alike. The hip thrust belt, however, has become increasingly popular in recent years as a viable remedy.
Benefits of Using a Hip Thrust Belt
Improved Workout Efficiency
A hip thrust belt is designed to help you get the most out of your exercises. It helps you exercise more comfortably and steadily by reducing strain on your lower back and hips as you move. You’ll be able to work your muscles harder and more quickly, improving your fitness.
Enhanced Comfort and Support
The convenience it provides is one of the best reasons to use a hip thrust belt. Because to the belt’s padding and support, you won’t have to worry about any pain during your workout.
Reduction of Discomfort
It’s usual to have lower back discomfort when doing activities like hip thrusts or squats. By relieving pressure on the lower back, a hip thrust belt makes it possible to workout without pain.
How to Choose the Right Hip Thrust Belt
Material and Durability
Think about the quality of the material and how long it will last when shopping for a hip thrust belt. The best fitness belts are made from high-quality, long-lasting materials like neoprene or nylon.
Size and Fit
When it comes to support and comfort, nothing beats a belt that fits just right. Choose the size that corresponds with your waist measurement using the manufacturer’s given sizing chart.
Adjustability and Versatility
Depending on your preference, you may alter the tightness of an adjustable belt. This flexibility is especially valuable when hopping from one workout to another.
Using a Hip Thrust Belt Correctly
Warm-Up and Stretching
It’s important to warm up and stretch before utilising a hip thrust belt so that your muscles are ready for the exercise. This reduces the potential for harm and ensures a more fruitful workout.
Proper Placement
Check that the belt is snug around your hips and lower back. This will provide you the most comfort and support.
Maintenance and Care
Hip thrust belts may last for years with proper cleaning and attention per the manufacturer’s guidelines. If you keep up with the maintenance, it will last for years without a hitch.
Hip Thrust Belt Exercises
Glute Bridges
Glute bridges benefit greatly from hip thrust belts. You can strengthen your glutes to get the most out of your workout without worrying about straining your lower back or hips.
Hip Thrusts
These belts really come into their own during hip thrusts, as the name implies. Because they make the action more natural and pleasant, hip thrusts become more efficient and pleasurable to do.
Squats
Supportive hip thrust belts are useful even for squats since they alleviate pressure on the lower back and encourage proper technique.
Real User Experiences
Feedback from actual customers is priceless. Hip thrust belts have been shown to increase comfort, posture, and the effectiveness of exercise for many people. Their results show the potential benefits of including these belts into your workout programme.
Conclusion
Adding a hip thrust belt to your lower body exercises might help you reach your fitness goals much faster. You can work out for longer and harder because of the enhanced comfort, support, and stability they give. By using a hip thrust belt, you may eliminate pain and improve the stability of your workouts.
Frequently Asked Questions (FAQs)
1. How do hip thrust belts work?
A hip thrust belt helps by stabilising your hips and lower back while you work out. They make it easier to use your muscles because they alleviate stress and pain.
2. Are hip thrust belts suitable for beginners?
In order to reduce the likelihood of damage during training, hip thrust belts are recommended for novices.
3. Can hip thrust belts replace traditional workout equipment?
While hip thrust belts can be helpful, they should not be used in place of more conventional exercise tools. They are an excellent supplement to your current exercise programme.
4. What are the safety considerations when using hip thrust belts?
Make sure the belt is snug and at the right place. First, get warmed up, and then keep your form in check while you work out. Use only as directed by the manufacturer.
5. Where can I purchase a high-quality hip thrust belt?
Quality hip thrust belts may be purchased from any respectable gym supply store or on the web. Find products that have earned high ratings for quality and comfort.
Fitness
Explain the charm and precautions of running at night and early morning! Is it recommended to drive on an empty road?
“Running” is often done to improve health and diet. But I’m too busy to take time, I’m embarrassed and I don’t want people to see me … Isn’t that why you’re a three-day priest? Even such a person is okay at night and early in the morning! We have summarized the appeal, precautions, and countermeasures for “night / early morning running”.
Enjoy running at night and early in the morning
Running is said to have various health effects. But I think there are many people who get late after work or don’t get into the habit. I will summarize the attractiveness of running at night and early morning, which is easy for such people to adopt, as well as precautions and countermeasures.
The effect and charm of running
First, let’s take a look at the effects and appeal of running, regardless of the time of day. As an exercise habit and as a hobby, there are various effects and charms.
Suitable for diet
Maybe there are many people who want to start running for a diet. Aerobic exercise is essential for building a slim and healthy body. Aerobic exercise has the nice effect of “breaking down fat.” Swimming and aerobics are also effective, but running that anyone can easily do is steadfastly popular. Also, by building muscle, you can increase basal metabolism and build a body that is easy to lose weight.
Healthy body building and exercise habits
Exercise habits have the effect of reducing or improving the risk of lifestyle-related diseases. Applying moderate stimulation to bones and muscles also has the effect of reducing the risk of weakening of the legs in the future.
Stress relief / mental stability
Running is also effective in relieving stress and stabilizing your mental health. It is said that there are many things in common with zazen, and it is said that it has the effect of stabilizing the mind by continuing to move silently with the same rhythm. By sweating, you can expect stress relief and detoxification effects. It also has the effect of improving blood circulation and refreshing the head, and many talented business owners enjoy running.
The appeal of running at night and early in the morning
Many people think “I want to start running!”, But I think there are many people who are late due to work and have difficulty running during the day. Let’s take a look at the charm of night runs and early morning runs that are easy for such people to work on.
① There is little traffic
It is a time zone when it is easy to run at night and early morning when there is little traffic. You can run in front of the station or in the downtown area where you can’t usually run because there are a lot of people. Please try to develop a new course.
1. You can speed up
In the outer run, the road may be blocked by pedestrians and bicycles, and you may not be able to run as you wish. If you run at night or in the early morning, there is less traffic, so you can run at high speed. The tension rises in the extraordinary feeling, and unexpected time may come out.
2. Do not inhale exhaust gas
Exhaust gas from a car that you really care about when you run outside. If you run at night or in the early morning, there is less traffic, so you don’t have to breathe much exhaust gas even if you drive along the main road. If you’re on the same road during the day, you’ll be amazed at how comfortable it is.
3. Not embarrassed
Especially those who are just starting to run or those who are on a diet may find it difficult to run because they are concerned about their eyes. If it’s a night run or an early morning run, it’s dimly lit so it doesn’t stand out, and there’s no one around so you can run comfortably. Please wear your favorite clothing and run as hard as you can.
② You can see a new appearance of a familiar place
Just by changing the time zone, the familiar town will look completely different. Let’s run in the middle of the night and early morning when the shops are rarely open and the trains and buses are not moving. There may be new discoveries.
1. A town with nobody
Even in places that are usually crowded with people, the time when the train is not moving is often quiet. It feels good to run through a quiet town where you can only hear your own footsteps. Humans are inactive, but nocturnal animals are so active that we often see cats holding their prey during night runs.
2. Beautiful natural phenomenon
In the early morning run, you can see the rising sun, and in the winter you can run while stepping on the frost pillars. In summer, you may be able to witness the moment of emergence of cicadas. One of the attractions of night orchids and early morning orchids is that you can encounter beautiful natural phenomena.
③ Easy to become a habit
Because it’s easy to get started, running is one of the top “hobbies that end with a three-day shaved head.” I think the most common reasons for quitting are “because I’m busy” and “because I couldn’t make time”. Even busy people can easily make time at night and early morning. Once you get into the habit of running at night and running early in the morning, you can continue for a long time.
④ Measures against heat stroke in summer
It’s hard to get into exercise habits because it’s hot. But the heat of summer in recent years is at the murder level. I am not very able to exercise during the day. The temperature is lower at night and early in the morning than during the day, making it suitable as a measure against heat stroke in the summer.
Precautions for running at night and early in the morning
There are many good things in the night run and early morning run, but not all good things. Here are some things to keep in mind when there is little traffic.
accident
There is little traffic at night and early in the morning, and runners and cars are often speeding up. Because it is dark, the outlook is poor and it tends to lead to an accident. Be sure to take measures against accidents, such as wearing highly visible clothing and lights.
Suspicious person / crime
Even in Japan, which is relatively safe, news of suspicious people and molesters is constant. Women in particular need to take good security measures. Men should not be alert. In some cases, runners get drunk or get a job.
Injury / poor physical condition
You may get sprained by a step on a dark road, or you may have heat stroke or hypothermia. Running, an outdoor sport, inevitably risks injury and illness, but you can’t seek help on almost uncrowded roads. Be sure to take measures to prevent accidents and carry a means of communication with you when you run.
Be careful of “Hunting the wall” especially in the morning run!
Sudden hypoglycemic condition “hanger knock” that occurs during long hours of exercise such as running. It is a so-called “out of gas”, and the symptoms include intense hunger, light-headedness, cold sweat, and numbness in the limbs. In the worst case, it will lead to death. Especially in the morning run, if you start running with insufficient energy immediately after waking up, the risk of hitting the wall increases, so be careful. It also tends to dehydrate.
Measures for running at night and early in the morning
Although there are many good points, it is a dangerous night run and early morning run. Next, let’s see the countermeasures.
Run with multiple people
Running with family and friends will eliminate the “no traffic” disadvantage. It will prevent crime, and if there are multiple people, it will be easily recognized by cars and bicycles, so it will also prevent accidents. You can help each other even if you get injured or feel sick on the way.
Carry what to prepare
I think there are many people who “have nothing when they run”. It doesn’t matter during the day, but it’s important to be prepared for night and early morning runs when there isn’t much traffic and you can’t ask for help when something goes wrong. Smartphones, coins and lights are must-have items.
Choosing a course that will be an accident prevention / crime prevention measure
Choosing a course is also important for accident prevention and crime prevention measures. Especially in dark hours, it may not be enough to just say “choose a course with lots of street lights”.
OK example of course setting
- A course with a good view with wide sidewalks such as along national roads
- A course with multiple stores that are open late at night, such as convenience stores
Choose a course that has a way to detect danger early and a place to escape if something goes wrong. If you have a problem, it is recommended to set the course based on the “road that the bus goes through”. There are many convenience stores because it is expected to be crowded, and there are many sidewalks where you can get on and off from the bus with peace of mind
Course setting NG example
- Course through residential areas and large parks with poor visibility
- Course without street lights such as riverbed
- A course where there is no escape when something happens even if there are many street lights, such as on a big bridge
The riverbed is the best running course during bright hours, but you should avoid dark hours as there are no street lights and no traffic in large rivers. Choose a course that has a certain amount of publicity and escape. Also, avoid using earphones.
Wear wear and lights with excellent visibility
Choose bright clothing such as white or fluorescent to prevent accidents, especially when driving on dark roads. It is also recommended to wear shining goods such as LED lights. Women should avoid pink and wear monotone, fluorescent blue, fluorescent green and other colored clothing. From a distance, it becomes difficult to distinguish from a woman, which is a security measure. It is also effective to hide your hair with a cap.
Be careful about your diet
Night run
Run at night before dinner, or wait at least an hour and a half after dinner. During running, blood concentrates on the muscles, weakening the gastrointestinal function and leading to indigestion.
Early morning run
Before you run, replenish with 1-2 glasses of water and digestible ingredients such as bananas and jellies. You can prevent hitting the wall (hypoglycemia during exercise). Goods such as energy gel and running yokan are also on sale.
Introducing goods that make night and early morning running safe and comfortable
Night runs and early morning runs with various risks. There are many accident prevention and crime prevention goods that reduce risk and useful goods that you can enjoy more. Here are some recommended goods.
Pouch and bag for smartphones
A must-have item for running at night and early in the morning, a smartphone. It is a way to call for help in case of emergency, and if you register e-commerce, you can shop at convenience stores and vending machines that support e-commerce. But the difficulty is that it is “heavy”. If you want to put it in your jersey pocket, it will shake, pop out of your pocket, or slip down with your jersey. Introducing goods that solve such “trouble”.
Recommended running pouch
A running pouch is one of the goods that you can bring with you. If you want to wear a pouch, the belt type is recommended. It feels like you’re wearing a belt on your clothes, and you don’t feel like you’re wearing it. If you are close to the center line of your body, you can run comfortably because it does not shake easily even if you put a slightly heavy object such as a smartphone.
It may be stored in clothing
If you don’t like the pouch getting stuffy, running pants with pockets between your hips and hips are a good choice. In this position, even if it is a little heavy, it will not shake easily and you will not be bothered. Some have a small coin pocket. You don’t have to worry about the coins jarring.
Useful apps while running
There are many smartphone apps that make running fun and comfortable. However, please do not wear earphones when running at night or early in the morning to prevent accidents and crime prevention.
NRC (NikeRunClub)
Sports maker Nike’s running app “NRC”. You can use it for free, and you can record the mileage, route, time, etc. If you keep a record of the route, you can prove your innocence even when you get a job during a midnight run. There are other similar apps, but the recommended point of NRC is that it has a time reading function every 1km. In addition to being useful for pacing, it also has some crime prevention effects such as restraining suspicious people who dislike popularity.
Coke ON
With the Coca-Cola app, you can shop at compatible vending machines without cash by registering your credit card. Moreover, it is a nice system that you can get “stamps” in the app by walking and running a certain target number of steps, and you can get a drink ticket for free when a certain amount of stamps are accumulated. This is a must-have app for runners.
Highly visible clothing and lights
White or fluorescent clothing is recommended because it has good visibility even at night. Many sports brand clothing has a reflector design, but if you run at night or early in the morning, you should carry shining goods such as LED lights in addition to that. Wearing a light that stands out even from a distance will prevent rear-end collisions with cars and bicycles. Introducing recommended goods.
Recommended outfits for running wear (men’s)
It is a whitish and cool outfit overall. Caps and sunglasses are also recommended running goods. Caps and sunglasses at night? You might think, but the cap acts as a sweat stop. The sunglasses shown in this outfit are for daytime use, but the nighttime running sunglasses protect your eyes from the glare of the headlights of oncoming vehicles, so they are recommended in areas with plenty of street lights.
Recommended outfits for running wear (ladies)
Simple and cute, but with monotone colors to reduce femininity. It is a nice outfit that is hard to be noticed by suspicious people and has a crime prevention effect. It is also a safe point to have a large reflective material on the chest. It will prevent accidents.
Recommended run marker
Shining wristband, run marker. In addition to reflecting on the lights of cars, it also shines with a built-in rechargeable LED light. There are plenty of colors to choose from, which makes it fun to choose.
Recommended LED lights
Clip light is recommended for those who do not like the feel of wrapping around the arm or ankle of the run marker. It can be attached to a pocket or pouch. It’s waterproof so you don’t have to worry if you get sweaty. You can charge it by connecting it to USB.
Use a running machine instead of an extra edition / outer run
Outside runs are not the only option. If you’re still worried about all the measures, you can use a 24-hour gym treadmill. Although it is inferior to the outside run in terms of freshness and the feeling of running, there is no further measure in terms of accident prevention and crime prevention. Since it is in an air-conditioned gym, there is no need to worry about heat stroke or hypothermia, and even if you suddenly get injured or sick, you will always have an AED nearby.
summary
While there are great advantages due to the low traffic and low temperature, there are many points to watch out for in the late-night and early-morning runs. Please take proper measures and enjoy running safely.
People who have just started muscle training tend to do muscle training every day because they are enthusiastic. However, in fact, daily muscle training can be counterproductive. Get the right knowledge about kintore and learn how to get the ideal body you are aiming for.
Should I do kintore every day?
People who are just starting muscle training or who are just starting out may be wondering, “Do I need to do muscle training every day?” From the guts theory, it seems that daily training can be expected to improve muscle strength and basal metabolism, but this is not always the case. If you do the wrong muscle training, the effect will be diminished, so be sure to do it the right way.
Daily muscle training is counterproductive
Daily muscle training is not effective in increasing muscle strength and improving basal metabolism. Daily strength training can lead to injuries and, conversely, inefficient strength training. What you need to be aware of when you want to improve your muscle strength efficiently in a short time is “supercompensation”.
What is “supercompensation” that you should know if you are training?
Gym trainers and those familiar with muscle training are familiar with this “supercompensation” and practice efficient muscle training. People who do supercompensation every day without knowing supercompensation will be doing very inefficient muscle training, so let’s learn about “supercompensation” first.
Supercompensation mechanism
Muscle training temporarily destroys the muscle fibers in the area where you trained. After that, with enough rest, the muscle fibers in the destroyed area will recover, and the total muscle mass will try to be higher than before the muscle training. This work is called “supercompensation”.
Supercompensation is the key to effective muscle training
Use the supercompensation mechanism to get enough rest after muscle training and start muscle training again when muscle mass increases. And again, take enough rest and do muscle training. This repetition will maximize the effect. However, if you do nothing for a while after supercompensation causes the muscles to become hypertrophied, the muscles will begin to contract, so rest intervals are important.
What is the estimated time to supercompensation?
It is generally said that it takes 48 to 72 hours from the destruction of muscle fibers by muscle training to the start of supercompensation. This is the reason why you shouldn’t do muscle training every day because it takes time to do the next muscle training.
Effective training <load>
The amount of muscle training that you do in a day is also an important point for effective training. Supercompensation is based on the premise that muscle fibers are destroyed by muscle training, but in order to destroy muscle fibers, it is necessary to perform muscle training with an equivalent load. If this is not done, even supercompensation will not occur, so no matter how much muscle training you do, there is no point.
What is the guideline for effective training load?
If you want to practice effective training, try to stress your muscles to the point where you feel “moderate muscle soreness.” The process by which muscles are damaged by muscle training and then recover is called supercompensation, because muscle soreness is evidence of supercompensation. You’re overdoing muscles that can interfere with your daily routine, but if you feel your muscles are a little taut, it’s evidence that you’re doing muscle training with the right load.
Weight training or self-weight training?
If you want to do efficient strength training with an awareness of supercompensation, weight training is more effective than self-weight training. This is because weight training makes it easier to pinpoint the muscles you want to train, and with the help of equipment, you can train with a higher load than self-weight training. Weight training refers to training with muscle training equipment in the gym and training with dumbbells.
Difference between self-weight training and weight training
- Self-weight training: Training by exerting a load on the muscles according to your own weight without using muscle training equipment such as push-ups and squats.
- Weight training: By using the equipment for muscle training in the gym etc., you can borrow the weight of the equipment and train by putting a load on the muscles.
Effective training <time zone>
When aiming for effective training, the time zone for muscle training is also important. It is difficult to spend time for muscle training in your daily life, but be aware that the effect will vary depending on the time of day.
When is the best time to do muscle training?
The best time of day for muscle training is in the evening. A person’s body temperature generally rises in the evening, making it suitable for exercise and strength training. In the evening, it is recommended that you can drop in at the gym on your way home from work. However, kintore on an empty stomach before dinner is counterproductive. Since you will be doing muscle training without energy in your body, you will instead work to break down muscle proteins and weaken your muscles.
What time zone should I not train?
Unsuitable times for muscle training are immediately after waking up in the morning and just before sleeping at night. Immediately after waking up in the morning, the body temperature has not risen completely and the body is in a slackened state, so even if you do muscle training, it will not be an efficient training. Also, muscle training just before sleep is not recommended. Exercising hard before sleep stimulates the sympathetic nerves and makes it harder to fall asleep. Be careful as it interferes with your sleep.
Effective training <frequency>
If you want to train efficiently, you may be wondering how long you should spend on muscle training. It is difficult to balance daily work, housework, and study, and it is difficult to devote a lot of time to kintore. In order to improve your muscle strength efficiently in a short time, remember the appropriate frequency and time of muscle training.
What is the ideal time for muscle training?
The ideal time for muscle training in a day is about 30 minutes to 1 hour. Continued stress on your muscles over a long period of time can cause severe and painful muscle aches and injuries. Especially for beginners who are just starting muscle training, it is necessary to be careful because they do not have enough muscle strength to withstand long-term muscle training.
Menu for daily muscle training
When training with supercompensation in mind, it is not desirable to do muscle training every day, but it is possible by changing the part to be trained. Recommended when you want to do muscle training efficiently.
Example of muscle training menu (emphasis on muscle hypertrophy)
Small muscles such as the abdominal muscles take a short time to supercompensate, so kintore at intervals of every other day is recommended. Also, for the pectoralis major muscles that are trained by push-ups and the quadriceps muscles that are trained by squats, it takes a long time to supercompensate, so do muscle training every 2 to 3 days.Example of kintore menu (emphasis on body tightening)
If your goal is to tighten and lose weight, include aerobic exercise such as running in your menu. In order to lose weight, in addition to training, be careful about factors other than training, such as eating a diet that suppresses carbohydrates, sugars, and fats and consumes a large amount of protein.A useful tool for training
There are some useful items to have when training at home or in the gym. Even if you are just starting training, you can use it even if you do not have specialized knowledge, so please try to arrange it.
Yoga mat
It is useful to have a yoga mat when training at home. When training on the floor such as the abdominal muscles and back muscles, if you do muscle training with your body in direct contact with the floor, it may cause damage to your body. The yoga mat has a compact size and does not get in the way even when you are in the house.
protein
By ingesting protein during supercompensation, muscle hypertrophy can be achieved efficiently. Protein is high in protein, so it’s recommended for people who just want to get pure protein without extra nutrition.
dumbbell
In your own weight training at home, you will not be able to put a heavy load on your muscles with your own weight alone, so you will be able to use dumbbells to put a stronger load on your muscles. Use it when your muscles have become accustomed to the load of self-weight training and you can no longer feel the heavy load.
Daily muscle training with the original menu
For those who want to improve their muscle strength efficiently by doing muscle training every day, try muscle training while changing the part of the muscle to be trained little by little every day. Also, when you are just starting muscle training, the effect does not appear immediately. By doing it steadily, the effect will gradually become visible. Don’t give up even if it doesn’t work right away, let’s take on the challenge persistently.
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