In the new year, many people will have a fitness plan. If you are a fitness "white", then you should not only have a fitness plan that suits your own situation, but also master some common sense of sports, which can reduce possible sports injuries and make your fitness effect more effective!
Why do you warm up before exercise?
Due to the inertia of autonomic nerves in the human body, the excitation conduction is slow, and the function of internal organs can not be improved to its due level at once, so it is necessary toWarm up with gentle exercise to adapt to the activities of the body’s motor organs.
But cardiovascular preparation activities shouldPrior to physical activity, so it can be done.Brisk walking or jogging for more than 2 minutes.To adapt to the cardiovascular system and reduce the risk of abnormal heartbeat caused by coronary artery ischemia.
After cardiovascular preparation activities,You can do some stretching gymnastics and stretching exercises.Make all organs of the body fully active and prevent muscle strain.
Warm-up activities are generally carried out.5-10 minutesJust do it. It can be extended to when the weather is cold.10-20 minutes,When the weather is hot, it can be shorter. If the activity is just a walk, you don’t have to do preparatory activities.
Why not "slam on the brakes" after exercise
Due to long-term exercise, a lot of energy substances are consumed in the human body, and at the same time, because the metabolic waste of the human body cannot be excreted, the body will have a protective reaction-Fatigue, manifested as a decline in the level of physiological functions.
And 5-10 minutes of finishing activities after exercise will help toMore metabolic waste is discharged from the body, which accelerates the recovery of physical fitness.And prevent the occurrence of shock after exercise, that is, the venous blood of lower limbs can not flow back to the heart by muscle movement, resulting in shock caused by insufficient blood supply to the heart.
Finishing activities can be roughly divided into four categories.
one?1-2 minutes of jogging or walking.
2?Lower extremity calisthenics and limb stretching activities, such as leg press and chest expansion.
three?Massage of lower limb muscles, or relaxation of self-shaking muscles, such as massage of legs.
four?Breathing training (abdominal breathing) or deep breathing exercises.
How to eat before and after exercise
Diet problems before and after exercise are often ignored. In fact, eating properly for one hour before and after exercise can not only help the body to exercise better, restore physical strength, but also make exercise more efficient.
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What to eat an hour before exercise?
one ?High quality protein food.Starvation will accelerate the consumption of protein in muscles, so you can eat some.Eggs, soybean milk, beef and other low-fat and high-protein.Food.
2 ?Have a cup of sugar-free coffee.Some studies have found that,Proper caffeine can improve the burning efficiency of fat.Drinking a cup of sugar-free and creamless coffee before exercise is helpful for fitness. But easy.Palpitation, insomniaSome people had better not drink coffee.
three ?Supplement carbohydrates in moderation.Exercise consumes the body’sEnergy and moisture,It may appear after exercise.HyperglycemiaThe discomfort, so you can supplement the right amount of carbohydrates one hour before exercise, such asHigh fiber biscuits, yogurt, fresh fruits and vegetables, etc.Reduce fatigue and hunger after exercise.
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What to eat an hour after exercise?
one ?Replenish water.It’s easy to feel hungry after exercise, but it’s bestDon’t eat right away,Wait at least an hour after the exercise before eating. After exerciseWater should be replenished in time,It is best to choose to drink.Take a sip of warm water and drink slowly.
2 ? A small amount of high fiber food.For more than 1 hour after exercise, you can eat a small amount.Multi-grain porridge can effectively help fat burning.If you exercise again,I haven’t eaten dinner for two hours,You can eat againSolid food,Such as steamed bread, fruits, bean products, eggs and other supplementary carbohydrates and protein.
In addition to these common sense of sports, for fitness "Xiaobai", it is best to have a thorough physical examination before starting sports, including blood pressure, blood lipid, blood sugar, heart and kidney function, etc., and only after knowing the physical condition can you exercise safely.
If you have any questions about weight loss and want to consult Professor Chen Wei, you can send an email to the mailbox, and Professor Chen will answer your questions regularly.
Q&A Email: yixuejianzhong@163.com
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