fragmented fitness get to know it

What exactly counts as true fragmented fitness?

Recently, Xiao Jian has noticed that more and more friends around him seem a bit fatigued. They either have spinal issues or waist problems. It's understandable, given that we sit in front of computers in the office for long periods. Over time, cervical spondylosis and periarthritis of the shoulder become common. Additionally, it easily leads to abdominal fat, a sagging butt, and a noticeable increase in weight.

Is being busy at work an excuse? Does being busy at work mean there's no time to exercise or keep fit?

Here, Xiao Jian borrows a familiar saying: time is like water in a sponge; if you squeeze it, there will always be some. Fragmented fitness refers to using these squeezed-out fragments of time for physical exercise. After all, moving is always better than not moving.

Fragmented fitness means learning to make good use of time. You don't necessarily have to go to the gym or sports field. You can exercise at home, in the office, on the way to work, or even while waiting for the bus.

Although it may only be a few minutes, using this time for fitness won't achieve great results, but it can still help improve blood distribution and muscle vitality throughout the body. So, if you're short on time, try doing a few minutes of short exercises. If the movements are arranged reasonably, it can help activate your body's functions and promote blood circulation.

Fitness should start with these small details in life.

Starting from these details and small things in life, exercise a bit more each day, burn a few more calories... This is also a form of fragmented fitness.

[1]

Walk a bit faster.

[2]

If you can stand, don't sit; if you can sit, don't lie down.

Increase your daily walking opportunities appropriately. Cycling is also a good choice.

Women should wear high heels less and flat shoes more.

Pay attention to relaxing the leg muscles and let your feet rest more.

[3]

Eat small, frequent meals and chew slowly.

Divide your daily calorie intake into multiple smaller intakes.

Keep your metabolism at a higher level.

Avoid binge eating caused by excessive hunger.

[4]

Get up and move around after sitting for a long time. Use a small-capacity water cup.

This way, you can walk more when you go to refill your water.

[5]

Get enough sleep and try to stay up late less.

People who sleep less than 6 hours not only become dumber but also uglier.

When sleep is less than 4 hours, it slows down the metabolism.

[6]

When doing housework, occasionally use the kneeling method to mop the floor instead of using a mop.

[7]

Don't wait until you're thirsty to drink water. Remember to drink water frequently.

Drinking more water can speed up the body's metabolism.

[8]

Your sitting posture can also affect your energy consumption.

A straight posture can exercise your abdominal muscles.

When sitting on a chair, you can occasionally do knee lifts.

Increase the frequency of movement.

[9]

When you need to pick up something that has fallen on the ground,

keep your back straight and bend your knees instead of your waist.

This helps protect your back and strengthen your leg muscles.

[10]

Use the WeChat step counter and aim to walk more today than yesterday,

more this week than last week. Compare with yourself, not others.

Accumulate small amounts to make a big difference.

[11]

You can chew gum when you have nothing to do. It burns a few calories

and prevents you from eating out of boredom.

[12]

When walking, climbing stairs, or running,

listen to fast-paced music.

Your steps will unconsciously speed up,

which is more conducive to fat burning.

[13]

Stand against the wall with your toes touching the ground,

lift your heels, and then lower them.

You can do this heel lift exercise at home anytime.

[14]

Don't always stay in an air-conditioned room.

It's okay to turn off the air conditioner and sweat a little.

Sweating is also a way to burn calories.

[15]

Drink less soda and more tea.

The polyphenols in tea not only have antioxidant and beauty effects,

but also help boost metabolism.

[16]

Try to cook at home, not just for hygiene and calorie control,

but also because standing while preparing and washing dishes burns more calories.

[17]

Carry nuts and low-calorie dark chocolate snacks with you,

to reduce the chances of binge eating outside.

[18]

Each time you do a plank, try to hold it 10 seconds longer than the last time.

It turns out you can complete a workout even in your sleep.

A good figuredepends on scientific exercise and diet, but people rarely pay attention to the importance of sleep. Fragmented fitness can also be completed during sleep.

The impact of sleep deprivation on health

Good sleep is crucial for health. Lack of sleep can have the following adverse effects on health:

1. Damages heart health

Research from Australia shows that compared to subjects who sleep 7 hours a day (45+ years old), those who sleep only 6 hours a day have a higher risk of heart disease, diabetes, stroke, and hypertension. Additionally, shift workers, whose biological clocks are permanently disrupted, have a higher risk of cardiovascular disease compared to ordinary people.

2. Lowers immunity

Compared to people who get enough sleep, those who sleep less than 7 hours a day are three times more likely to catch a cold.

3. Harms mental health

Lack of sleep can harm mental health and increase the risk of depression.

4. Affects cognitive abilities

Lack of sleep reduces memory, logical reasoning ability, and attention.

11 ways to help you lose weight in your sleep

Want to know how to lose weight in your sleep? Check out these 11 ways to improve sleep quality and reboot your body's fat-burning genes!

1. Go to bed and wake up on time

Even on weekends, try to keep your sleep and wake times consistent. Research from Brigham Young University shows that subjects who wake up at the same time every day are more likely to lose weight. Even a two-hour difference in wake-up time increases the risk of heart disease and cancer. Lack of sleep makes people hungrier,and for every hour of sleep lost, you consume 200 more calories the next day..

2. Develop a regular exercise habit

Regular exercise can improve sleep quality. American researchers surveyed 3,000 adults (aged 15-85) and found that150 minutes of moderate-intensity exercise per week can significantly improve sleep quality (by up to 65%)..

However, exercising too late can affect sleep. A 30-minute aerobic workout can raise body temperature for about 4 hours, so to ensure good sleep,try not to exercise 2-3 hours before bedtime..

3. Avoid caffeine products 4-6 hours before bedtime

Caffeine affects the deep sleep process, reducing deep sleep time and lowering sleep quality.

4. Avoid alcohol 3 hours before bedtime

Alcohol is a central nervous system depressant that can help you fall asleep faster and stay in a deeper sleep state for 1-2 hours, but this state doesn't last long. After 1-2 hours, alcohol can cause sleep disturbances.

5. Have a protein shake before bed

A high-protein drink (like protein powder) before bed can provide the body with enough tryptophan, promoting the secretion of melatonin and serotonin (which improve sleep and enhance drowsiness). Additionally,drinking a 150-calorie high-protein drink 30-60 minutes before bed can regulate blood pressure, boost morning metabolism, and promote fat burning..

6. Take a shower 1 hour before bed

A shower (or bath) slightly raises body temperature. When you leave the bathroom, your body starts to cool down, enhancing drowsiness.

7. Turn off all bedroom lights

Reducing bedroom light intensity can prevent blue light from entering. Blue light inhibits melatonin secretion, making you more alert. From now on,turn off all lights and use dark curtains..

8. Maintain a good bedroom temperature

A high bedroom temperature is not conducive to sleep. The bedroom temperature should be slightly lower than other areas of the home. According to The New York Times,the optimal sleep temperature is 16-20°C.Compared to a sleep temperature of 24°C, when the sleep temperature drops to 19°C, the body's insulin sensitivity increases, speeding up fat burning.

9. Choose the right time to nap

Napping can enhance brain sharpness and supplement sleep.The best nap time is between 2-5 PM,and a half-hour nap during this period can be very effective.

10. Relax your muscles 15 minutes before bed

Start from your toes, tense and then relax your muscles. This helps enhance drowsiness and improve sleep quality.

11. Sleep restriction

Sleep restriction can effectively treat insomnia.Limit your time in bed to 6-8 hours a day,to break chaotic sleep patterns and treat insomnia. It's best to ensure you go to bed and get up at the same time every day (leave the bed).

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