Exercise and fitness schedule for students

The core framework of the fitness plan suitable for most students is "3-4 times a week, 40-50 minutes each time, split into three modules: aerobic + strength + stretching, giving priority to adapting to the academic rhythm and not occupying study time." There is no need to follow the "2-hour high-intensity fat-brushing plan" of popular Internet bloggers. A plan that can be adhered to is a useful plan.

Last year, when she was helping her cousin, who was a sophomore in high school, to make plans, she saved seven or eight copies of the "Student Party's 21-Day Counterattack Plan" collected by Bilibili on her phone, which required her to get up an hour early every day and run on an empty stomach. She persisted for three days. On the fourth day, she was so sleepy in her morning self-study that she couldn't even spell "abandon" correctly. She was called by the English teacher to stand for half a class, and then deleted all plans. In fact, the most common mistake many people make when doing student fitness programs is to put "fitness" before "academics." It was originally an adjustment in their spare time, but in the end it became a burden, which is completely unnecessary.

There are actually two schools of thought on fitness among the current student population. No one is right or wrong. It all depends on how much time you have: One school is the "use of fragments party", which focuses on finding opportunities and opportunities. It is suitable for high school seniors and postgraduate entrance examinations who have their whole time scheduled. After class Don’t lie down on the table to sleep for 10 minutes. Stand up and do 15 squats. Go to the corridor to get water and walk two more flights of stairs. Walk slowly around the playground twice during evening self-study classes. You can get 30 minutes of activity at the end of the day. It is much more efficient than sitting for a long time with sore shoulders and back pain.； The other group is the "whole-block training party", which is suitable for freshmen and sophomores in high school who have fixed activity classes and have a lot of free time. They can set up three fixed time periods every week, such as activity classes on Monday, Wednesday and Friday, or weekend afternoons. There is no need to compare intensity with others, just practice to your own comfort.

When I was a sophomore in college, I took the all-in-one training route. At that time, our class pooled money to buy two pairs of dumbbells and put them in the utility room downstairs of the dormitory. In each activity class, I would run around the playground twice to warm up for about 10 minutes. The speed should be controlled so that I could chat with the classmates next to me while running. There was no need to run out of breath. Then I would practice with dumbbells for 20 I work on my shoulders and arms for a few minutes, and occasionally go to the horizontal bar area to do a few pull-ups. I will stop until my arms are a little sore, and I won’t push myself until exhaustion. Finally, I go to the playground lawn to press my legs and stretch for 10 minutes. I also complain to my roommate about how outrageous today’s math homework is. I clean up and go to the canteen before the peak of the crowd, so I don’t delay anything.

Speaking of this, someone must ask, are there any taboos? This issue has been quarreling in the student fitness circle for almost ten years. Both schools of thought are valid: some people think that sugar must be strictly controlled and milk tea and fried chicken must be avoided, otherwise all the training will be in vain. ； Some people also think that students consume a lot of their brains every day, and strict taboos will affect their learning state. I have been through the trap myself. When I was a freshman, I followed a blogger and gave up milk tea and fried food for half a month. But one day I stayed up until 2 o'clock to catch up on the course plan. I couldn't help but order two cups of full-sugar milk tea and a fried chicken at once. The two pounds gained was more than I lost in half a month. Then I thought about it. There is no need to push myself so hard. If I practice three times this week, it's okay to reward myself with a cup of iced milk tea or a meal of fried skewers on the weekend, as long as I don't eat and drink like crazy every day.

If you live in a dormitory and don’t have any equipment, don’t panic. There is no need to spend money on fancy equipment. Two bottles of 500ml mineral water filled with water can be used as dumbbells, and the bed frame in the dormitory can be used for pull-ups. If you really don’t want to go out, you can spread out a yoga mat and find a 15-minute equipment-free Pamela training. Just remember not to choose something that is too bouncy, otherwise your roommate downstairs will probably knock on the door. Don’t ask me how I know.

Don’t set too heavy KPIs for yourself. For example, if you have to catch up with the mid-term week and the CET-4 and CET-6 exams this week, it doesn’t matter if you only practice once. Don’t be anxious. The purpose of fitness for our students is to relax, decompress and improve their learning status. It is not to find another task for ourselves that must be completed. A classmate next to me previously set a plan for himself to run 5 kilometers every day. One day it rained and he failed to run. He moped all night and failed to do well in the mock test the next day. It was completely putting the cart before the horse.

In fact, there is no perfect fitness plan for students. Everyone’s schedule, physical condition, and free time are different. No matter how easy it is to use someone else’s plan, it’s useless if it doesn’t suit you. Rather than saving a hundred plans and gathering dust in your favorites, it’s better to stand up, stretch, and walk around the corridor twice. This is the beginning.