How to recover from long-term inactivity? You must do enough warm-up exercise before strenuous exercise. Many people choose this sport when they lose weight. Long-term inactivity may make our body function decline, and exercise can prevent the three highs. If you know how to recover after a long period of inactivity, then act quickly!
How to recover from long-term inactivity 1 1, and how to recover from long-term inactivity?
1. 1, shorten the time.
If we don't exercise for a long time, our muscle strength and endurance will decline, and the persistence time will be greatly shortened, so we must not extend the fitness time for excessive pursuit of fitness effects.
1.2, warm up before fitness
We can't ignore this. Warm-up before fitness can reduce the viscosity of muscles, improve the toughness of our muscles and ligaments, and can greatly avoid harm to the body.
1.3, low-intensity exercise
Even if you can bear a lot of weight in the previous fitness, don't try it when you start to adapt to fitness gradually, otherwise it is likely to damage your body, leading to muscle strain and serious ligament damage.
1.4, learn to rest.
After you resume your fitness, you must be rational and not too enthusiastic! You must learn to have a reasonable rest, and it is best to take a day off from exercise.
1.5, reasonable nutrition.
It is not unreasonable to practice three points and eat seven points for fitness! Because reasonable and scientific nutrition intake can help our muscles to repair and grow quickly.
2. Will you get fat if you don't exercise your muscles for a long time?
As mentioned earlier, muscle is an important tissue of the human body, and every normal person has 639 pieces; Fat is the accumulation of excess nutrients, mainly between the skin and muscles (see pork), just like "wearing" on the body surface. These are two completely different substances, just like egg yolk and egg white. Do you think the yolk will turn into protein? Of course not! So please relax 100. If you don't exercise for a long time, your muscles may relax, but you will never get fat. If you want to restore muscle elasticity, you just need to continue exercising.
3. What are the benefits of long-term running?
3. 1, good for the heart
Sticking to running will give you strong heart and cardiovascular system functions. When the maximum oxygen uptake increases, the oxygen delivered to various organs of the body increases greatly, and the working quality of various organs naturally improves greatly.
3.2, good for blood
With a strong cardiovascular system, the blood quality of runners is better than that of ordinary people. The adaptability of the body to long-term middle-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
3.3, good for the eyes
People who insist on long-distance running spend about 1 hour looking straight into the distance every day, which is a good relaxation for their eyes. If there is a school-age child at home, he can keep running every day, and the chance of myopia will definitely be reduced.
How to exercise without running for a long time?
1, step by step, take your time
If people who don't usually exercise force themselves to run, the process is very hard. Because of hard work, people will definitely choose to give up. Therefore, people who haven't had exercise habits for several years or decades suggest that they should start with moderate exercise such as walking and yoga in the early stage, then try brisk walking and jogging, and finally transition to strenuous exercise such as running and playing ball. This step by step, the body will not be too tired.
2. Remember to replenish your strength
People who don't exercise for a long time are generally weak. During exercise, the body needs to consume a lot of energy. If you exercise on an empty stomach, you may faint because of hypoglycemia.
3, unable to do so? Then stop.
Some people often set themselves a small goal before exercise, such as: how many meters you must run today; Be sure to exercise for several hours today.
4. Start with your favorite sport.
If you don't like running, don't force yourself to run Find something you like. You can play badminton, table tennis, basketball, kicking shuttlecock and so on. These are all sports, not as monotonous as running. You can also exercise with your friends to enhance their friendship.
Remember to do warm-up exercises before exercise.
In order to prevent bone injury, you should be prepared for exercise before exercise. Generally speaking, warm-up activities include walking, running, jumping and unarmed exercises. The moving parts should be comprehensive, from neck, trunk, arms, legs to feet. When practicing, you should be gentle and meticulous, and you can also wear knee pads according to the situation.
The harm of long-term inactivity
1, fattening
If you don't exercise for a long time, the most obvious change in your body is obesity. Regular exercise helps to promote the metabolism of the body. If you sit still for a long time in life, fat cells may continue to divide and grow, which will not only make people obese, but also make the skin loose and lose elasticity.
2, easy to get sick
Exercise helps to improve the body's immunity, but people who don't exercise for a long time have poor resistance and lack physical defense ability, and are easily infected by external bacteria, causing various diseases. Sick people are often people who don't like sports.
3, hands and feet are not flexible
If you don't exercise for a long time, your body will lose calcium. Over time, your hands and feet will become stiff and inflexible, which will affect your actions and may increase the incidence of orthopedic diseases such as osteoporosis and hyperosteogeny.
4. Toxin accumulation
Exercise helps the human body to sweat, so that toxins in the body can be excreted more effectively. But if you don't exercise for a long time, your body will easily accumulate toxins, which will easily cause constipation, bad breath and dull face.
How to recover from long-term inactivity? 2 "Life lies in exercise". Exercise can shape our strong physique and enhance our ability to resist diseases. However, for the human body, there are limits to exercise. Once this limit is exceeded, it may be harmful to people rather than beneficial.
First of all, eat a small amount of food before exercise. "It is very bad for human health to start exercising on an empty stomach and just after eating." Chongqing nutrition and sports experts said that eating a small amount of food half an hour before exercise can avoid digestive disorders caused by physical activity and enhance the exercise effect. If it is morning exercise, you must avoid indigestible food for breakfast, and it is best to eat a small amount of dairy products, cereals, fruits and drinks.
Secondly, we should replenish water in time during exercise. Chongqing nutrition and sports experts say that if the exercise time is less than 1 hour, drink 150 ml to 300 ml of water every15 minutes; If the exercise time is 1 to 3 hours, you should replenish sugar water to your body in time to avoid hypoglycemia. In addition, don't drink ice water during exercise, because drinking ice water during strenuous exercise will cause digestive system problems; Also, don't drink water immediately after strenuous exercise, because after exercise, the metabolism of the human body is accelerated and sweat is discharged. Drinking water immediately will accelerate the loss of inorganic salts in the body, so take a break before drinking normal temperature water and light salt water.
Exercise consumes minerals such as calcium and magnesium in the body. At the same time, calcium and magnesium supplementation will increase the burden on the stomach and easily lead to bad stomach. Drinking soft water is relatively better, but the same mineral composition will be less. Therefore, if you use soft water to replenish water during exercise, you'd better eat some foods containing salt and minerals at the same time. Hard water is more suitable for supplementing mineral components such as calcium and magnesium after exercise. Because it is easy to increase the burden on the stomach and intestines, you can take a few times after exercise. Drinking hard water can also prevent leg cramps and muscle spasms during exercise.