Women's fitness goals

To be honest, there is no standardized fitness goal suitable for all women. For the vast majority of ordinary women, the healthiest and easiest fitness goal to adhere to is essentially "a sense of body control that adapts to the needs of one's own life stage and satisfies one's own aesthetic preferences" - to put it bluntly, what you practice can help you live your own life better than anything else.

Last week in the studio, I bumped into two girls chatting in front of the body fat scale. One had just given birth to a baby for 6 months. She still had a half-cold breast pump stuffed in her bag. Her body fat was 26. On the Internet, she had long been classified as someone who "needs to brush off fat quickly." She dug out her training records and showed them to her friends: "Look, my waist is not sore now when I carried my baby and walked in the park for half a day. I didn't leak urine even when I sneezed last week. These two months of training are really worth it."”； Another had just graduated and played Lu Chong for three months. He still had Hello Kitty band-aids on his knees. His thighs were two centimeters thicker than before, and his jeans were a little tighter. He was very happy: "I finally didn't fall on the one-meter-long bowl last week. It feels really good to have a stable core."

Nowadays, there is a lot of quarrel on the Internet. When it comes to fitness, it is said that "if you don't practice strength, training is in vain", "Don't do aerobic exercises to lose muscle", and "You have to be self-disciplined if your body fat is below 20%." I have also seen a blogger scolding a girl who walks for half an hour after meals every day as "a waste of time, it is better not to practice". To be honest, this is a bit outrageous. I know a 42-year-old lady who runs two half-marathons every year and never does strength training. She has a body fat of 22 and her muscle mass has just reached the qualifying line. The physical examination report came back last week with all green lights. Her blood pressure and blood lipids are more stable than many 20-year-old girls. Her goal is to complete two marathons a year. On weekends, she goes for a run in the countryside with a running group to get some wind. If you insist on pulling her to squat 80kg deadlift, isn't that just asking for trouble?

There was also a little girl who was doing Hanfu dressing and came to me for lessons. She said straight to the point, "I don't want to practice peach buttocks. I just want my arms and back to be thinner so that I don't look strong when wearing a chest-high skirt." So I arranged endurance training for her upper limbs and added some shoulder training. After practicing for two months, my weight has not changed and my shoulders have become 1.5 centimeters narrower. All the comments on the pictures I took wearing Hanfu were, "Sister, you are so good at buying clothes, you look so slender." She was so happy that she even gave me a cup of Yangzhi Manna with 30% sugar. You said that if I follow the template on the Internet to perform deadlifts and hip thrusts for her, and make her hips rise to the sky, but her hips appear wider when she wears Hanfu, then she really has not achieved the goal.

Let me give you a negative example. There was a former student who weighed 165 and 102 pounds. When he first came here, he had to lose weight to 90 pounds in 3 months. The bloggers on the Internet said that this is the weight that makes him look good. I was starving for two months and basically cut off all carbohydrates. My aunt postponed it for almost three months, and her complexion looked as bad as if she had stayed up for three days and three nights. Later, I chatted with her in the rest area for almost two hours and changed the goal to "strength training three times a week. My aunt is normal and can eat hot pot twice a week without feeling guilty." I adjusted my diet to add carbon. Water, after three months, my weight increased to 106, but my waist circumference was 2 cm smaller, and my pants were half a size loose. My aunt came on time. Last week, she told me that I went to Chongqing with my friends for five days and ate hot pot every time. When I came back, I weighed and did not gain weight. "Finally, I don't have to think about how to induce vomiting after eating. It's so cool."

In fact, there is no unified judging standard in the fitness circle itself. The goal of athletes competing in women's bodybuilding is low body fat + clear muscle separation. That is their competitive needs, and the efforts behind it deserve everyone's respect.； The goal of women doing rehabilitation training is to relieve lumbar protrusion, improve rounded shoulders and hunchback, and be able to sit at work for 8 hours without pain. This is a real need. ； Some people work out just to relieve stress. They go to dance Pamela for half an hour after get off work, sweat all over and go back to sleep soundly. Even their insomnia is cured. This is totally fine. There has never been a "more noble" fitness goal, and that inexplicable chain of contempt is really unnecessary.

Before I arrange a plan for my members, I never ask "How many pounds do you want to lose?". I always ask a few casual questions, "What do you want to do most in the last six months?" ”. If you want to prepare for pregnancy, help her adjust her body fat to a reasonable range of 20-25, and train her core and pelvic floor muscles to lay the foundation for subsequent pregnancy and childbirth. ； If you are going to take wedding photos at the beach, it is appropriate to apply oil for a month to ensure that your lines look good when taking photos, and you will not be so hungry that you faint when taking outdoor photos. ； If she is too tired from working 996 hours recently and just wants to move to loosen her muscles and bones, then schedule some easy yin yoga or brisk walking for her, as long as she exercises three times a week. She can practice whatever she enjoys, even taking a detour from get off work for half an hour to visit the vegetable market.

To put it bluntly, fitness is to serve you, not to put shackles on you. If you want to look good in a size S skirt, it is a good goal. If you can carry 20 kilograms of rice up to the sixth floor without gasping, it is also a good goal. If you do nothing but move and sweat and be happy, that is an even better goal. After all, you live your own life, your body is your own, and whatever you feel comfortable with is more effective than any standard set by outsiders.