1' After the dance, I was very thirsty. Can you drink a big glass of water right away and go dancing? Is there any harm in doing so? Answer: You can drink some when you jump, but only a small amount! Drink plenty of water (such as a large glass) before exercise (10 minutes ago), and only drink a little water after exercise.

Never wait until you are thirsty to drink water. It is best to replenish some water regularly. 2' 1. Benefits of jogging A: Jogging can increase blood flow, enhance vascular elasticity, promote blood circulation, remove blood stasis and improve blood circulation.

Jogging can increase coronary blood flow by 10 times, that is, the blood flow per minute can reach 1200~ 1400 ml. People who insist on jogging for a long time can reduce their heartbeat frequency to about 50~60 times per minute, which can make their myocardium rest for a long time.

Jogging can promote the metabolism of the whole body, improve lipid metabolism and prevent hyperlipidemia in the blood. Most senile diseases such as coronary heart disease, hypertension and arteriosclerosis are related to lipid metabolism in the body. Jogging can improve the normal metabolism of lipid substances in the body, reduce the contents of cholesterol and triglycerides, and prevent and reduce the deposition of cholesterol and other lipids on the blood vessel wall, thus playing a role in preventing and treating senile diseases such as coronary heart disease and hypertension.

Jogging can control weight, prevent arteriosclerosis, regulate the excitement and inhibition of cerebral cortex, and eliminate brain fatigue. Jogging can also make the human body produce a low-frequency vibration, which can exercise the smooth muscle of blood vessels, thus increasing the tension of blood vessels, removing the deposits on the blood vessel wall through vibration, and preventing the accumulation of blood lipids on the blood vessel wall, which is of great significance for the prevention and treatment of arteriosclerosis and cardiovascular and cerebrovascular diseases.

Benefits of swimming A: Swimming is to overcome the resistance of water rather than gravity, and muscles and joints are not easily injured. ● When swimming, the role of water makes it easy for limb blood to flow back to the heart and speed up the heart rate.

Long-term swimming will make the heart more active and contract strongly. ● Swimming can improve the thermoregulation function and prevent colds. If you have a cold, don't swim, or you will easily get myocarditis and other diseases. 4' How often do you take a bath after exercise? A: Generally speaking, normal people need to take a cold bath after strenuous exercise (to the extent that you feel no longer sweating), and the elderly need to take a bath after they are not tired (not suitable for cold water)! ● If you feel that you can't accurately grasp the degree of fatigue reduction, the most accurate method here is to take a rest after exercise (subject to the pulse returning to near normal number), and then take a bath, preferably a warm bath.

Take my advice: not only can't you take a bath after strenuous exercise, but you can't eat enough! After exercise, in order to keep the body temperature constant, blood vessels on the skin surface dilate, sweat pores expand and sweat increases, which is beneficial to heat dissipation. At this time, if you take a cold bath, the blood vessels will contract immediately, the blood circulation resistance will increase, and the body's resistance will decrease, and people will easily get sick. If you take a hot bath, the blood flow to the skin will continue to increase, and too much blood will flow into the muscles and skin, resulting in insufficient blood supply to the heart and brain, dizziness in the light, collapse and shock in the heavy, and other chronic diseases will be easily induced.

So after strenuous exercise, you must rest before taking a bath. 5' Is it bad for you to eat cold food after exercise? Why? No, you may have stomach cramps. 6' Running stomachache A: Abdominal pain is mainly caused by unreasonable exercise. Exercise should start with jogging, not any illness. Just pay attention to the method. ● You can do strenuous exercise without breakfast in the morning.

2. A little common sense about sports

1. It is not advisable to squat and rest immediately: if you squat and rest immediately after fitness exercise, it will hinder the blood circulation of lower limbs, affect blood circulation and deepen physical fatigue.

During strenuous exercise, blood is mostly concentrated in the muscles of limbs. Due to the strong contraction of limb muscles, a large amount of venous blood will quickly return to the heart, and the heart will send nutrient-rich arterial blood pressure to the whole body, and the blood circulation speed is extremely fast.

If you stop to rest just after strenuous exercise, a lot of venous blood in the limbs will accumulate in the veins, the heart will be ischemic, and the brain will have symptoms such as dizziness, nausea, vomiting and shock due to insufficient blood supply and lack of oxygen. This kind of situation is more common in those activities with relatively large amount of exercise, such as long-distance running.

The correct way is to do more relaxation activities after each exercise, such as walking slowly and relaxing your legs. 2. Don't take a hot bath or a cold bath (or swim) when sweating: When sweating after exercise, the capillaries on the body surface expand and a lot of heat is released in the body. At this time, if you encounter cold water, the capillaries will suddenly contract, which will easily reduce the body's resistance and cause diseases.

If you take a hot bath at this time, it will increase the blood flow on the body surface, resulting in insufficient blood supply to the heart and brain, and there is a risk of cardiovascular and cerebrovascular accidents. 3. Don't "omit" finishing activities: when you feel exhausted after each exercise, you should relax appropriately, such as unarmed exercises, walking and relaxing. It helps to eliminate muscle fatigue and restore physical strength quickly.

4. Don't be greedy for cold drinks: you will lose a lot of calories during exercise, and it is understandable that you need to replenish it urgently. However, after exercise, the human digestive system is still in a state of inhibition, and eating a lot of cold drinks is easy to cause gastrointestinal diseases such as gastrointestinal spasm, diarrhea and vomiting.

5. It is not advisable to drink plenty of water immediately: if you drink too much water at one time because of thirst after strenuous exercise, the salt content in your blood will decrease, and it will be easier to lose salt in hot weather, reducing the osmotic pressure of cells, leading to imbalance of sodium metabolism and muscle spasm. Due to the insufficient blood supply to the gastrointestinal tract during strenuous exercise, the function is not good, and the absorption capacity of water is weak, and too much water penetrates into cells and intercellular space.

Brain tissue is fixed in a hard skull. The swelling of brain cells will cause the increase of brain pressure, which will lead to the symptoms of "water poisoning" such as headache, vomiting, lethargy, blurred vision and slow heart rhythm. Drinking too much water at a time will make the gastrointestinal tract uncomfortable. If you lie down and rest, it will squeeze the diaphragm and affect the cardiopulmonary activity.

Therefore, don't drink too much water when you are thirsty after strenuous activity. You should drink water by "drinking less many times". 6. Don't eat right away: During exercise, the whole body blood is redistributed, which weakens the gastrointestinal peristalsis and greatly reduces the secretion of various digestive glands. If you eat immediately after exercise without rest, it is easy to cause disorder and dysfunction of the digestive system of the human body, and it is easy to get sick.

7. Don't smoke: Smoking after exercise is more harmful to you than usual, and poor oxygen absorption also affects the recovery process of the body after exercise, making people feel more tired. 8. It is not advisable to suddenly lower your body temperature: If the outdoor temperature is high, you will feel unbearable heat after exercise. If you enter the air-conditioned room or take a cold nap at this time, it will break the normal physiological regulation function, make your physiological function out of balance, and you are prone to colds, diarrhea, asthma, wind-cold joint pain and other diseases.

9. Don't eat a lot of sugar: Some people feel comfortable eating sweets or syrup after strenuous exercise, and think it is good to eat sweets after exercise. In fact, eating too much sweets after exercise will consume a lot of vitamin B 1 in the body, and people will feel tired and lose appetite, which will affect the recovery of physical strength. Therefore, it is best to eat more foods containing vitamin B 1 after strenuous exercise, such as vegetables, liver, eggs and so on. If you like sweets after exercise, you should eat more vegetables and other foods.

10. Don't drink alcohol: After strenuous exercise, people's physical function will be at a higher level. At this time, drinking alcohol will make the body absorb alcohol faster and enter the blood, and the damage to organs such as liver and stomach will be greater than usual. This will cause fatty liver, cirrhosis, gastritis, gastric ulcer, dementia and other diseases for a long time.

It is not good to drink beer after exercise, which will make uric acid in the blood increase sharply, make joints suffer a lot, and cause inflammation and gout.

Please introduce some common sense about fitness.

Common sense of sports health

1, go to a regular gym to exercise.

Choose a professional and experienced coach. Before you start the planned exercise, you should have the corresponding physical test and physical fitness test. Let the coach tailor the training plan according to the individual situation. It is the most direct and best way to prevent sports injuries to exercise regularly according to the relevant requirements of the gym and the suggestions put forward by the coach.

2. Make a perfect and regular plan.

Take fat reduction as an example: generally speaking, strength equipment training is arranged twice a week to improve the oxygen binding ability of fat; Secondly, arrange intensive cardiopulmonary exercise twice a week to increase the health index. Exercise for more than 30 minutes, the heart rate is controlled at about 70%-80% of the maximum heart rate, which can consume more fat. The maximum heart rate is 220 minus your age. For example, the maximum heart rate of a 20-year-old man is 220-20=200, and the heart rate per minute during exercise should be around 200*70%= 140 or 200*80%= 160, so that more fat can be consumed.

Of course, simple cardio-pulmonary exercises twice a week, such as fitness classes, will make your fitness process more interesting. Finally, I suggest you do exercise for half an hour, just walking or riding a bike.

3. The diet before and after exercise depends on personal situation.

Generally speaking, after a meal, it takes a while for the body to organize digestion, and it is not advisable to exercise immediately, at least half an hour later. After fitness, the body is eager to replenish energy within 20 minutes, which is also the best time to absorb. If you are an athlete, eating within 20 minutes after fitness will over-recover; But if you want to lose weight, you must eat 30 minutes after the fitness.

We strongly recommend that you must drink water when doing aerobic exercise.

Generally, a more scientific method is to add 250 ml of water after practicing 15 minutes, and you can use urination to test whether the water intake of the body is sufficient. If the urine is colorless, it means there is no shortage of water.

For exercises within 1 hour, water is the best tonic, but for exercises beyond 1 hour, you should not only drink water, but also supplement some sports drinks at the same time. In addition, drinking water is beneficial to perspiration and is a good way to lower body temperature. Therefore, we should abandon the old concept of banning water during exercise.

Tips for bodybuilders to protect themselves:

1. Never touch your face, especially your eyes, during exercise.

2. You can prepare 1 bottle of 75% alcohol. When you don't have time to take a bath after exercise, wipe your palm thoroughly with alcohol to achieve the purpose of disinfection. It should be noted that the amount of alcohol should be enough to make your hands wet.

Don't stand barefoot on the floor of the locker room.

4. If the recent period is a frequent period of colds or infectious diseases, you should avoid going to the gym to exercise.

4. Sports tips

Fruit contains a variety of vitamins, minerals, carbohydrates, crude fiber, protein, fat and other essential nutrients ... Eating fruit is not only delicious, but also can promote health, thus achieving the effects of preventing and treating diseases and caring skin. It is the most popular natural healthy food for modern people.

But the time to eat fruit should be correct. The best time to eat fresh fruit is in the morning. Eating fruit in the morning is the same, which is the most effective for human body, can give full play to its nutritional value and produce substances beneficial to human health.

This is because, after a night's sleep, the gastrointestinal function is still activated, and the digestive function is not strong, but it needs to be supplemented with enough nutrition. At this time, eating easily digestible fruits can meet the nutritional needs of work or study activities in the morning. There is an English proverb that "the fruit in the morning is gold and silver from noon to 3 pm, copper from 3 pm to 6 pm, and lead after 6 pm".

Eating fruit in the morning can help digestion and absorption, which is conducive to laxative. Moreover, the sweet and sour taste of fruit can make people refreshed and contribute to a good mood all day. On the contrary, eating fruits before going to bed is not conducive to digestion, especially fruits with high fiber content, which is even more harmful to health for people with poor gastrointestinal function. Eat less cool melons before going to bed.

Secondly, the best time to eat fruit is 65438+ 0 to 2 hours before meals, so as to absorb the essence of fruit. Because the gastrointestinal digestion of food is not carried out at the same time, but in stages according to the types of food, it takes our stomach about four hours to digest protein, at least six hours to digest fat, and only 1 hour to digest fruit.

If fruit is eaten with other foods, our stomach will first decompose protein, then starch, then other foods such as fat, and finally fruit. The following are the suitable eating times of some common fruits: grapes, apples, strawberries, tomatoes, fruits that should be eaten half an hour before meals: grapes, apples, strawberries, tomatoes, peaches, cherries, pears, fruits that should be eaten half an hour after meals: bananas, pineapples, watermelons, pears, except the above grapes, apples, strawberries, tomatoes, peaches and pears. Bananas cannot be eaten on an empty stomach; Eat fruit often, not all at once. Eat any fruit in moderation, not too much. Don't drink a lot of water after eating any fruit.

People with bad stomachs should pay more attention to moderation and chew slowly. Apple is the king of fruit, rich in nutrition and suitable for anyone to eat. If a person can stick to one or two apples a day (half an hour after breakfast or half an hour after dinner), it will be very beneficial to the human body in the long run.

With the gradual improvement of people's living standards, people's awareness of health care has also been enhanced. Many people think that eating fruit after meals is the best match for modern life. Whether eating in restaurants, restaurants or at home, many people like to eat some fruit after meals, which is actually a wrong way of life, because eating fruit immediately after meals will affect the digestive function.

The doctor explained that after food enters a person's stomach, it must be digested for one or two hours before it can be discharged slowly. If people eat fruit immediately after a meal, they will be blocked in their stomachs by the food that arrived early, so that the fruit cannot be digested normally in the stomach and stays in the stomach for too long, thus causing symptoms such as bloating, diarrhea or constipation.

If people persist in this lifestyle for a long time, it will lead to digestive system disorder, so people had better eat fruit 1-2 hours after meals.

5. Fitness knowledge

Hello, my friend! Let me answer for you: good health is very important to your life! How to exercise? First, you need to make a fitness plan, and then implement it step by step.

When making a training plan, the following points should be followed. First of all, simplicity is the most important. Every trainer wants to find the training secret that can make muscles develop rapidly at the beginning, so he regards star training as the treasure.

However, most of the training methods of stars are quite complicated, including many isolated exercises, and some of them are self-created, highly technical and intensive. Therefore, the training method of star players is not the secret that novices are looking for.

If there is any secret in bodybuilding training, it is science-the science of training. For beginners, the science of training is simple and basic compound training, such as bench press, squat, hard pull and so on.

Although these simple actions are boring, the effect is beyond doubt. Almost every champion won the "super block" by compound training.

Lee Haney, an eight-time Olympia champion, didn't start regional training until he won the national championship. Before that, his training plans were almost all compound exercises. Basic compound training is listed as the "main course", with the purpose of enhancing basic quality, developing large muscle groups and laying a solid foundation for future "refinement".

Second, the goal is clear. It's best to list your training plan in big paper. The training goal should be written in the most eye-catching position with a red pen. The more specific the better, such as "I want to practice a thigh with a circumference of 60 cm!" "or" 70 kg 18 ABS! "When you are tired of boring training, when you want to be lazy, those eye-catching words will deeply touch you and make you feel ashamed of your laziness.

Third, continuity and gradualism. Continuity and progressiveness are two important principles in making training plans. If you don't insist on training, your muscles won't get sustained and regular * * *, leading to slow growth; If the training intensity does not increase, the muscles will adapt to the given * * * and grow slowly.

Effective planning can not only ensure the continuity of training, but also ensure the gradual increase of training intensity. Frequency, quantity and intensity are the three elements of a training plan.

The quantity and degree of these elements depend on whether the training can be sustained and gradual. So, don't interrupt the training and don't miss a training class.

On the other hand, training should not be over-frequency, the amount of training should not be too large, and the weight should not be rushed, otherwise it will lead to overtraining and even injury due to overload. Then you must stop training.

Fourth, frequency frequency refers to several times a week. The setting of frequency depends on your recovery ability after training, and recovery ability depends on three factors: physical fitness, sleep and nutrition.

In addition, the influence of your work nature and family burden on your resilience can not be ignored. If your work and housework consume a lot of physical strength and energy every day, it will delay your recovery process.

Generally speaking, it is more appropriate for junior trainers with jobs and families to do weight exercises twice a week. For students, three cycles a week is also possible.

The specific arrangement of each cycle depends on time and physical condition. It is best to practice for two days in a cycle, one day for the upper body and one day for the legs. Two cycles a week is based on the average recovery ability of the human body. Ensuring sufficient recovery time without procrastination not only considers the continuity of training, but also does not destroy the gradual nature of training.

Two cycles of weight-bearing training a week can make time more relaxed, and people with large body fat can also arrange 30-40 minutes of aerobic training on the rest day between the two cycles. However, the intensity of aerobic training should not be too great, and the heart rate during training should be 120- 140 times/minute.

5. The amount is the amount of training, how many groups to practice, how many times in each group, and the length of rest between groups. First of all, the number of groups is not fixed, but there must be a warm-up group for each action.

The role of the warm-up group is: 1. Accelerate metabolism and enter the training state; 2. Fully move joints and ligaments to avoid injury. Secondly, 2-4 groups are suitable for the formal group, and fewer groups are helpful to improve the training efficiency.

The number of times for each formal group is 6- 12, and the number of times for the warm-up group is not less than 20. Thirdly, the interval between each group is generally no more than 2 minutes.

Intermittent time depends on physical condition, more than 2 minutes is allowed, but chatting or doing other things that affect training during the break is not allowed. Otherwise, it will not only delay the training time, but also reduce the training efficiency and undermine the sustainability of training.

Finally, each training should not exceed 1 hour, because after 40 minutes of anaerobic training, some important endocrine hormones that affect training will be greatly reduced until they basically stop, leading to muscle loss. For junior trainers, shortening time and improving efficiency are the habits that must be formed.

6. Intensity refers to the level of load you bear in training. The load level depends on three factors: weight, training interval and fatigue.

"High intensity" means that under the premise of short training interval, each group uses a large weight to train to near exhaustion. The concept of "exhausted" is "unable to complete it once".

The point of "high intensity" is to reach the edge of exhaustion, not exhaustion; Because muscles can't complete a complete movement when they are exhausted, muscle fibers can't get enough * * * force if muscle contraction is not enough. In addition, when exhausted, muscles lose control of training weight and are in danger of injury at any time.

Therefore, complete exhaustion is not desirable for junior trainers. Understanding the concept and key points of "high strength" is very important for how to increase weight.

Because gaining weight will affect the number of trainings and exhaustion. Beginners should be careful not to gain weight too quickly.

Here is an effective method. At the beginning of training, the number of times the weight used by the formal group makes you complete (that is, the number of times you are exhausted) is: target times 15 times.

For example, if your goal is 8 times, then the weight used should allow you to complete 13 times, and you will stop after 8 times. In the next 6-8 weeks, gradually increase the weight until the number of times you use the weight allows you to complete becomes 9- 10, and you still stop after completing 8 times.

Keep this intensity training for 2-3 weeks, then change the target number to 6 times, and use weight training with exhaustion times of 1 1. Next, use the above method to increase the weight.

Muscle growth depends on their suffering. Change the weight frequently.

6. common sense of sports

In recent years, many fitness enthusiasts often call and write to me and ask me some questions about fitness.

Because there are so many letters, it is difficult to answer them one by one. Therefore, based on my half-century fitness practice experience, combined with Franco Columbus' theory, the world's authoritative bodybuilding theory, and two Olympias, I give the following answers. First, how should I do bodybuilding? 1. No matter who has 650 muscles, it is impossible to find out that two people have exactly the same muscles.

The beauty of bodybuilding is simply to look at the proportion of one's head and body. Since your head and body are different from others, you must make an exercise plan that is only suitable for you according to your own physical characteristics. But that doesn't mean you can not absorb other people's exercise methods at all. Anyone can learn something useful from other people's exercise methods.

But you must grasp it well, the training methods you want to absorb must be suitable for you, and you must never copy them all. 2. Before practicing bodybuilding, besides figuring out your body shape, you should also figure out that some muscles develop faster than others.

You should know that people's muscles vary in size, and some need multiple groups, with large weight and few times; Some need to use light weight and many times, so we must explore carefully to master it. In addition, we should consciously pay attention to which parts of the muscles feel sore and which muscles feel pain during exercise, which is of great help to our own exercise.

These things are easy to distinguish. Muscle aches are not uncomfortable. You will get used to it quickly in exercise, and you must work hard to achieve it, because it is a sign that exercise should be effective. Pain is problematic. You must stop exercising immediately and have a full rest.

Second, how should people with bone and body defects exercise? People with bone and body defects will bring themselves all kinds of obstacles and problems, which also vary from person to person. To tell the truth, all kinds of bones have defects, even bodybuilding champions are no exception.

In my opinion, in bodybuilding, the secret to overcoming bone defects lies in balancing body proportions. For example, people with large shoulders and hips should concentrate on exercising their shoulders, back and hips to lose weight; People with thick waists should widen their backs; Short people should focus on practicing line contours; People with long limbs should practice more limbs in order to develop in harmony with the trunk. The secret of exercise closely related to this exercise strategy is to practice the weakest part of your body first, because doing so can let the blood send nutrition to the muscles that need to be developed most first.

Only in this way can you prepare for stronger muscles. When making a training plan, we must recognize our strengths and weaknesses and know where to start.

Third, what do beginners need to pay attention to? First of all, we should consciously adhere to the scientific exercise method and put forward three "no's" here. 1. Don't exercise according to a plan that only seeks to improve physical fitness without seeking muscle development (this doesn't mean that bodybuilding has no effect), otherwise it is impossible to achieve the same effect as other bodybuilders.

And developing muscles is precisely the main pleasure of this sport. 2. You can't use an advanced training plan that you can't do at first.

If you are lucky enough to communicate with some experienced bodybuilders, you'd better only accept his advice and never copy his training plan mechanically. As the saying goes, "Learn to crawl first, then learn to walk". Beginners can only step by step to avoid detours.

3. Don't just practice some muscles and ignore other parts. Many bodybuilders, out of vanity, often put more time and energy on the upper body, while ignoring the exercise of legs and abdomen.

The result of this exercise, not only can not get real strength and bodybuilding, but also looks ridiculous. Fourth, how to breathe in bodybuilding? Before you exercise, you must first learn to breathe correctly.

It is very important to master the correct breathing method in order to get the maximum effect in exercise. Unfortunately, most people breathe very shallow. In fact, no matter how much oxygen is inhaled by deep breathing, it is not unnecessary for the lungs, because it can expel more waste from the lungs.

Proper breathing can improve your exercise intensity. But it is important to inhale air through your nose, which can help you filter the air inhaled into your lungs.

Remember: inhale when stressed and exhale when forced. 5. Pay attention when exercising.

When you do every movement, you should connect the muscles you exercise with your brain. The more you concentrate, the better your exercise will be, so be sure to get rid of distractions, whether in the gym or outside.

Sixth, how to rest? Human muscles are developed through overcompensation. Excessive compensation can not be separated from nutrition and rest.

The quality of rest is as important as the length of rest time. Usually seven to eight hours' sleep is enough. No matter how long you sleep, you should try to sleep soundly and let your body and mind get a real rest.

Taking a deep breath consciously at ordinary times is also a kind of rest. Seven, nutrition.

"If you want to practice well, you must eat well." When I am practicing bodybuilding, I always eat more fresh natural food and try to be close to my past diet.

Whatever you eat, try to keep it simple and natural. In order to better cooperate with your bodybuilding, you should try to eat 3-4 small meals every day, and let your appetite determine your meal time, and don't force yourself to eat.

The following are Mr. Olympia's recipes for your reference. Breakfast: three fresh eggs (the simpler the better); A seasonal fruit or a large glass of freshly squeezed orange juice; A bottle of milk (yogurt); Cereal food; A glass of mineral water containing vitamins and minerals.

Lunch: a large portion of fresh vegetable salad with a little sesame oil and vinegar; A cooked fresh vegetarian dish and a large fresh cooked food (rich in protein, such as fish, poultry, cattle, mutton or liver); A small glass of wine; A large glass of mineral water. Lunch: a bottle of skim public opinion or a small plate of fresh cheese; Seasonal fruit (usually pears).

Dinner: similar to lunch. Dinner: a bowl of porridge (cereal, millet, corn flour) or a small plate of fresh cheese.

Drink 8- 10 cups of mineral water every day. People who have difficulty gaining weight usually have a higher metabolic rate, so the following foods should also be added to their diet: whole wheat bread, baked potatoes (containing a lot of minerals), small rice, and cooked fresh vegetables (containing a lot of carbohydrates).