Next year's goals
Don't dare to say too much
It feels like it's hard to achieve every year
Let's be conservative:
1. Don't give up fitness, even if you are busy, you must insist on fitness;
2. Don't pursue weight, protect yourself, and move forward steadily;
3. Strive to play a game, feel the atmosphere, and motivate yourself;
4. Ordinary heart, not impatient, not afraid of clouds to cover your eyes.
In other words, it should be okay for me to have such a flag, except that it is a little difficult to play
But my friend kept telling me to give it a try, hahahaha, let me think about it
Friend left 1 and the picture below, his dryness is kept very good, I still have to brush the grease, although the photo has been taken half a year ago, I don't know how he has improved recently, next time I have to make an appointment to practice.
As a happiness seeker, health Xi, scientific fat loss-loser, and running enthusiast, it's time to set a good flag for fitness in 2024. Those who have aspirations have long aspirations, and those who have no aspirations often have aspirations, and I belong to the latter.
1. Health Flag
1. Three-body index
1) BMI body index: 20 at present, keep in the range of 20-21, body management lifelong career, balanced diet, moderate exercise, healthy mentality, ensure sleep, not fat or thin.
2) BFR body fat percentage: 13% at present, keep it in the range of 12-14%, and stick to the balance of checking, eating, moving, heart and sleeping.
3) WHR waist-to-hip ratio: currently 0.86 (waist circumference 76, hip circumference 88), the goal is below 0.85, focus on making the hip denominator larger, the increase of hip circumference needs to exercise and shape the hip muscles, and maintain a reasonable diet and insist on exercising.
2. Four high indicators
1) Blood glucose: better than the current glucose 4.92, reference value 3.9-6.1, glycosylated hemoglobin 5.85%, reference value 4.0-6.0
2) Blood lipids: better than the current total cholesterol 5.04, reference value 0-5.17, better than the current low density of 2.95, reference value 0-3.37
3) Blood pressure: 111/66 at the moment, keep it up.
4) Blood uric acid: better than the current 323, reference value 90-420.
️ Second, the running flag
1. Total running volume
The total annual running volume is 2,400 kilometers, with an average of 200 kilometers per month.
2. Marathon
Let's run 2, one in each of the first and second half of the marathon, and the bottom line of the whole marathon will be 4 hours, and strive to recover to the level of 3 hours and 45 minutes.
️ 3. Boating Flag
Strengthen upper limb exercises, 2 times a week, and ensure that the exercise time is 30 minutes.
️ Fourth, the power flag
1. Push-ups: By the end of the year, a single recovery can do 100.
2. Pull-ups: By the end of the year, simply recover to be able to do more than 10.
3. Squats: 2 times a week, more than 200 at a time.
️ Fifth, the sports reading flag
12 books for health and exercise, one per month.
1) December 23 "Running Notes" Fang Xudong of the General Administration of Sports of the People's Republic of China Running Essay Let sports become a family style