The way to drink water for fitness is 1. Simply put, drinking water should run through the whole process of fitness. Drinking some water before fitness can prevent dehydration. Pay more attention to hydration at any time during the fitness process, especially in hot summer, and pay more attention to hydration if you sweat more. After fitness, but the hydration can't end, you should pay attention to continue hydrating after fitness.
2, drink water with a big mouth, this is not a good hydration method. Drinking too much water at a time makes the gastrointestinal tract uncomfortable. What should be the correct approach? How many times? . ? A small amount? Is 150 -250 ml, that is, a cup of ordinary disposable paper cup or half a bottle of the most common mineral water bottle. ? Many times? Generally speaking, drink it once every 15-20 minutes, and it can be less than 800 ml per hour. Principle or? How many times? Just replenish it in six hours in several times.
Never choose iced drinks after strenuous exercise. Mirihan pointed out that because people's blood vessels are excited after exercise, if they drink iced drinks, it will easily lead to gastrointestinal disorders and diarrhea. If they drink it for a long time, it will damage their metabolic function, gastrointestinal function and motivation, and may also cause gastrointestinal dysfunction and indigestion.
The misunderstanding of women's fitness 1, exercise until sweating.
Many people like to sweat when they exercise. It seems that only when they are sweating can they feel full of exercise, but in fact it won't have any effect, it will only make you exercise too much and lose a lot of water, leading to sports injuries such as cramps and lack of water. Therefore, once you sweat during exercise, you should replenish water in time and adjust the intensity appropriately, rest for a few minutes and drink two mouthfuls of water.
2. Choose only one sport
Many people like to do only one exercise, such as running or riding an exercise bike, thinking that as long as they persist for a long time, the effect will be obvious. In fact, comprehensive exercise needs several kinds of exercises. ? Walking 1 mile (about 1.6 km) can burn 100 calories; But in the same 20 minutes, if you do weight-bearing exercise on the equipment, you can burn 300 to 400 calories. ? Emilhoff said. Strength training can help you keep muscle shape and delay muscle relaxation brought by age, so it is best to combine aerobic exercise with weight training. Try running, playing ball, sit-ups and lifting weights. ?
3. Exercise while flipping through magazines.
Some people often read magazines while pedaling bicycles, thinking that they can completely relax. You know, you can't do two things at once. Reading magazines means that you can't pay attention to the exercise you are doing at the same time. If you have to do something else to make exercise less boring, you can listen to music because it doesn't require concentration like reading.
Step 4 exercise on an empty stomach
Many people who get up in the morning or get off work will exercise on an empty stomach. Doing exercise on an empty stomach is like driving a tank without oil. Your body needs energy to keep running. ? Some healthy snacks, such as oatmeal or bananas, can be easily digested and provide extra energy for your next exercise. Especially when you exercise in the morning, you can't eat on an empty stomach, because at night, your stomach is empty and your calories are exhausted. Do you need to supplement your body? Fuel? .
Fitness precautions 1, the first thing: put down the phone!
Don't exercise while playing with your mobile phone. The interval between each group of movements should not be too long, and the spirit of fitness should also focus on the muscles you exercise. Playing mobile phone will distract attention, and the interval between each group of actions will be long, which will weaken the training effect.
2. Learn skills first and then aggravate them.
The most difficult thing in fitness is not to challenge the weight that you can't lift, but to ensure that the posture of each group of movements is correct, so that the relevant muscles can be properly trained. If it is aggravated by force, it will not only make you? Lever? Tilting your strength beyond the muscles you don't intend to exercise may also hurt you.
Slow down. Lift up slowly and put it down slowly, which will stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.
3. Don't do too many sets of actions in the same group.
Muscles are not machines. Muscle tissue needs time to grow after gravity training. Do too much will cause muscle strain? Contractor? , not worth the candle.
4. Don't just practice the upper body and ignore the lower body.
Exercise can stimulate testosterone, make muscles grow faster and accelerate metabolism. People who exercise the lower body at the same time will gain muscle faster than those who only exercise the upper body. And if only the upper body is raised, but the feet are like toothpicks, they will not look good when they are young?
5, don't just practice chest, not back.
Is it okay for a person to look thicker on his back? Hold up your chest muscles? . If you only practice your chest muscles for a long time and don't practice your back muscles, it will cause hunchback over time.
6. Do aerobic exercise regularly.
? Aerobic exercise? Because you consume a lot of physical strength, it is more effective to enhance physical fitness, improve heart and lung health, enhance basal metabolic rate, and enhance endurance during fitness.
7. Do you have to eat protein powder?
No, you can absorb extra protein from your daily diet, such as meat and milk.
8. Eating meat helps to gain muscle?
Not necessarily. Pay attention to the absorption. Excessive absorption of protein may increase the risk of osteoporosis, renal failure and obesity.
Click on the next page to learn more >>& gt fitness terminology.