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.

2. Fitness knowledge

1. It is not enough to just lift dumbbells. If you exercise too much and your nutrition can't keep up, it will be counterproductive ... You should eat more eggs ... five boiled eggs a day ... and then try to eat beef if you have meat ... because beef is rich in protein ... 2. It's actually very simple to widen your shoulders ... You can swim more if you can ... This is the fastest and most effective. 3. You want to exercise. The simplest thing at home is skipping rope. This is a must every day ... skipping rope can exercise the whole body ... don't worry about excessive local muscles. The amount of exercise can be gradually increased ... or it can be changed from simple skipping to double flight. The same is true of other targeted sports ... you don't need to do many things at once ... but you need to gradually increase the amount of exercise ... very simple ... Have a nice day.

3. Fitness tips

Haha, it's very simple.

If you really want to exercise better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest that you modify your exercise method and adopt the following overall physical exercise methods: First, get into the habit of getting up early for 40 to 60 minutes every morning; Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning; Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots; Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice).

Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote your physical growth, strength and beauty of muscles in all parts, and improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more in horizontal bars and parallel bars (it is best to meet or exceed the physical training standards of high school); Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time; Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will.

However, dinner: First, it is best to eat less or no pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat); Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it.

Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember! Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.

Above, your perseverance. As long as you can stick to it for a long time and form such a living habit.

Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months. If you can persist for a long time, you will certainly develop yourself into a tall, capable, handsome, elegant, graceful and graceful situation in less than three to five years, and the elegance of the seven fairies is revealed in your gestures, so that all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better? I wish you success.

4. Fitness tips are suitable for mass sending.

Sweat a lot and be careful of dehydration.

Men need water more than women. For men, muscle needs more than three times more water than fat, while in men, muscle accounts for about 40%, and in ordinary women, muscle accounts for only a little more than 20%.

Water can also lubricate joints, regulate body temperature, dissolve nutrients and transport them into human body. Generally, men need about two liters of water every day, and men who exercise consume twice as much water.

Chromium should be supplemented in time during training.

Chromium is an essential mineral to sustain life. It can reduce cholesterol in human body, increase endurance, increase muscle growth and oxidize fat.

High-quality grapes and raisins have the reputation of natural "chromium bank". Ordinary men can provide enough chromium by eating a bunch of grapes every day, and men who participate in fitness exercises need to double it.

There is often congestion on the body, so vitamin K needs to be supplemented.

During exercise, some people will be bruised or bruised if they bump a little, and they will not heal for a long time. This is a signal that the body lacks vitamin K, and vitamin K is "the hero who stops bleeding". Without it, blood coagulation will be delayed, and in severe cases, blood will not coagulate.

Broccoli is very rich in vitamin K. Eating broccoli 2-4 times a week can relieve congestion or congestion. Secondly, asparagus and lettuce also contain vitamin K. Regular consumption of foods rich in vitamin K can not only strengthen the elasticity of blood vessel walls, but also prevent congestion and congestion.

Exercise cramps, pay attention to supplement calcium and magnesium.

The symptoms of leg cramps after exercise do not mean that you are overloaded with exercise, but are caused by insufficient nutrition. The main function of calcium and magnesium synergy in human body is to participate in neuromuscular conduction. Physical exercise is easy to cause calcium and magnesium deficiency in human body, which in turn hinders neuromuscular conduction and leads to leg cramps.

The daily calcium requirement of adult men is 1000 ~ 1800 mg, and the recommended daily dietary supply of magnesium is 350 mg. There are many sources of calcium, among which milk is a good choice. Magnesium contained in green leafy foods is the easiest to absorb, and nuts and seafood are also rich in high-quality magnesium.

After exercise, the zinc loss is too great.

Zinc is called the "sex element" of men. Insufficient zinc in the body will affect the quantity and activity of * *. For men who take part in fitness exercises, more zinc will be lost, especially when they sweat a lot, so zinc supplementation is particularly important for men who exercise regularly.

Eating lean meat and steak is an effective way to absorb zinc. According to the determination, every100g lean beef can provide about 50% of the daily zinc requirement. Seafood, mushrooms, lean meat, eggs and coarse grains are also rich in zinc.

5. Fitness knowledge in the gym

A complete fitness plan should include three aspects: eating (diet), practicing (training) and sleeping (sleeping), and practicing consists of three main parts: heart and lung, strength and flexibility. In view of this, my training plan is: 5- 10 minute aerobic warm-up, 5- 10 minute stretching and relaxation, and 40-50 minutes strength training in the middle. Strength training mainly includes: 1) back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (chest push in sitting position); 3) Legs: barbell squat (Smith squat); 4) Shoulder: barbell pressure (dumbbell pressure); 5) Arm: barbell bending (dumbbell bending); 6) Abdomen: sit-ups (sit-ups). Training remarks: Training is conducted three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part. There are three groups of actions in brackets, each with 8-65,438+02 times. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we must control the action well, so as to concentrate and avoid borrowing. Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness! 14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake.

6. What is the common sense of exercise and fitness in winter?

In winter, the climate is cold, with yin flourishing and yang declining.

Affected by the cold temperature, the physiological function and appetite of the human body will change. Therefore, it is very necessary to adjust the diet reasonably, ensure the sufficiency of essential nutrients, improve the cold tolerance and immune function of the elderly, and make them spend the winter safely and smoothly.

First of all, we must ensure the supply of heat energy. The cold climate in winter affects the endocrine system of human body, which increases the secretion of thyroxine and adrenaline, thus promoting and accelerating the decomposition of protein, fat and carbohydrate, increasing the body's cold-proof ability, thus causing excessive loss of heat.

Therefore, nutrition in winter should be based on increasing heat energy, and foods rich in carbohydrates and fats can be properly ingested. For the elderly, the intake of fat should not be too much, so as not to induce other diseases of the elderly, but enough protein should be taken, because the decomposition of protein is enhanced, and the human body is prone to negative nitrogen balance.

The supply of protein should be 15%~ 17% of the total calories, and the supply of protein should be mainly high-quality protein, such as lean meat, eggs, fish, milk, beans and their products. Protein contained in these foods is not only easy for human body to digest and absorb, but also rich in essential amino acids with high nutritional value, which can increase human body's cold resistance and disease resistance. Winter is the off-season of vegetables, and the number of vegetables is small and the varieties are monotonous, especially in northern China.

Therefore, often after a winter, the human body appears vitamin deficiency, such as vitamin C deficiency, which causes many elderly people to have symptoms such as oral ulcer, swelling and pain of root, bleeding and constipation. Its prevention and control method should first expand the food source, and the green leafy vegetables are relatively reduced in winter, so you can eat some potatoes, such as sweet potatoes and potatoes.

They are all rich in vitamin C, vitamin B and vitamin A, and red sweet potatoes also contain more carotene. Eating more potatoes can not only supplement vitamins, but also clear away heat and eliminate plague.

In addition to Chinese cabbage, cabbage, radish heart, white radish, carrot, bean sprouts, mung bean sprouts, rape and so on. It should also be selected in the main course listed in winter. These vegetables are rich in vitamins.

As long as the varieties are changed frequently and matched reasonably, the vitamin demand of the human body can still be supplemented. The cold in winter will also affect the nutritional metabolism of the human body and increase the consumption of various nutrients to varying degrees.

Due to the influence of digestion, absorption and metabolism in the body, the elderly often lack potassium, calcium, sodium, iron and other elements. In addition, the inorganic salts discharged with urine in winter increase, which should be supplemented in time. You can eat more foods rich in calcium, iron, sodium and potassium, such as shrimp, shrimp skin, sesame paste, pork liver and bananas.

If there is low sodium, it tastes slightly salty when cooking, so it can be supplemented. B how to supplement in winter is one of the traditional self-care methods to prevent diseases, strengthen the body and help the weak in China.

Winter is a cold season. Traditional Chinese medicine believes that winter tonic is closely related to balancing yin and yang, dredging meridians and harmonizing qi and blood.

Due to the decline of physical function and low resistance, it is more appropriate for the elderly to take supplements in cold seasons. This can improve the nutritional status, enhance the immune function of the body, promote the recovery of the sick body and so on, showing the irreplaceable role of drugs.

Tonifying in winter should conform to nature, pay attention to nourishing yang and give priority to nourishing. According to the principle of "deficiency is tonic, cold is warm" in traditional Chinese medicine, we should eat more warm food, especially warm and kidney-yang food, in order to improve the cold tolerance of the body.

In winter, "food supplement" should provide food rich in protein, vitamins and easy to digest. Optional food: cereals such as japonica rice, indica rice, corn, wheat, soybeans and peas; Leek, coriander, garlic, radish, day lily and other vegetables; Mutton, dog meat, beef, chicken, eel, carp, silver carp, hairtail, shrimp and other meats; Oranges, coconuts, pineapples, lychees, longan and other fruits.

Dog meat and mutton are the best tonic for the elderly in winter. Old people take 1 small glass of ginseng wine or astragalus wine every morning, which can prevent cold and promote blood circulation.

Older people with weak physique often eat stewed chicken, lean meat and tendons in winter, and often drink milk and soybean milk, which can enhance their physique. Cutting beef into small pieces, adding yellow wine, onion and ginger, stewing in casserole, eating meat and drinking soup have the effects of invigorating qi, quenching thirst, strengthening tendons and bones and nourishing spleen and stomach.

Old people who are deficient in Yang Can boil mutton and radish together, then remove the radish (that is, remove the fishy smell of mutton), add Cistanche deserticola 15g, Morinda officinalis 15g and Lycium barbarum 15g, and eat mutton and soup together, which has the function of strengthening yang and warming the body. Modern medicine believes that winter tonic can improve human immune function, promote metabolism and improve the phenomenon of chills.

Tonifying in winter can also regulate the metabolism of substances in the body, so that the energy converted from nutrients can be stored in the body to the maximum extent, which is helpful to the rise of yang in the body and lays a good foundation for health in the coming year. As the saying goes, "September makes up for a winter, and the next year is disease-free", which is the truth.

C misunderstandings of winter health care There are many unhealthy living habits in winter, which are often mistaken by some people as correct. Wearing a mask to keep out the cold, the nasal mucosa is rich in blood vessels and spongy vascular network, and the blood circulation is very strong. When cold air is inhaled into the lungs through the nasal cavity, it is generally close to body temperature.

The cold tolerance of human body should be enhanced through exercise. If you wear a mask to keep out the cold, it will make your body delicate and more likely to catch a cold. Sleeping under the covers feels warmer, but there will be less and less oxygen in the covers, but there will be more and more carbon dioxide and unclean gases, so people who sleep under the covers will feel groggy and exhausted after waking up.

Wash your face with hot water in winter, and sweat glands and capillaries contract under cold air. When it meets hot water, it expands rapidly, but after releasing heat, it returns to the state at low temperature.

Such capillary contraction is easy to cause wrinkles on people's faces. After drinking to keep out the cold, I feel warm all over, which is the result of alcohol prompting the human body to emit the original heat energy.

After drinking, the body releases a lot of heat energy, which makes people get goose bumps all over, leading to a cold after drinking. My hands and feet are frozen. Bake them with fire. Exposing hands and feet for a long time in winter causes blood vessels to contract and blood flow to decrease.

At this time, if you bake with fire immediately, the blood vessels will be paralyzed, lose their contractility, and there will be arterial congestion, capillary dilation, enhanced permeability and local paralysis.

7. I hope professionals can help me with some fitness knowledge.

I am a fitness instructor with 8 years of fitness experience. Let me answer your questions in the order in which they are asked.

1. If the daily exercise intensity is high, it is best to control the time within 90 minutes.

2. If you want your muscles to get the ultimate * * *, I suggest you choose a heavy weight and fewer times.

3.*** The most important thing is the last few actions that make you feel very tired. I suggest that you must finish them with the help of the coach and try to keep the accuracy of the movements.

4. Abdominal muscles need to be practiced 4-5 times a week. Never let your body lie on the board. Keep the abdominal muscles highly tense, and there is no chance to relax. By the way, post my own advice on practicing abdominal muscles:

Abdominal muscles are the most difficult part of the human body to practice, because every action in daily life involves abdominal muscles, so its anti-fatigue degree is much higher than other parts of the body. It is the most scientific to practice five times a week, because muscle tissue needs more repair after exercise to form.

Let me remind you that it is better to divide the abdominal muscles into three parts: the upper abdomen and the lower abdomen. Divide your plan into four groups with an interval of 60-90 seconds, which is a scientific exercise method.

The main actions are sit-ups, leg bending, sit-ups, kneeling posture, tensioners, abdominal posture, knee bending, leg lifting, suspension, leg lifting, supine legs and so on.

Finally, there is a detail to tell you. Are you from the north? If yes, is your subcutaneous fat thick? If it is thick, it will also affect the outline of your abdominal muscles. Come on! Try hard, but pay attention to details!

5. The answer is in 4

6. It is necessary to strengthen the practice of latissimus dorsi and anterior bundle muscles in the back of the shoulder. Only when these two parts are fully developed can we feel generous.

After reading your plan, I feel that you are exercising with a small weight and many times (because too many groups will affect the effect of your last moves) and the rest time between each move is too long. Freedom is to suggest that you put three heads and two heads a day, which will be better. Also, the shoulder muscles are divided into three bundles, and none of them can be ignored. The last leg exercise is actually very important in fitness, but your plan is not detailed.

Remember a sentence in the fitness circle: the chest is for others, and the waist is for yourself. Therefore, you should pay special attention to the weight-bearing squat.

8. Health

Preparation before fitness is essential.

You can leg press, run and move your joints as the junior high school PE teacher teaches, so that your body can be prepared for heavy exercise, especially heavy exercise, otherwise it will greatly increase the possibility of sports injury. We should start with a small load and gradually increase the weight after adapting.

A set of standard action standards is that our body is stable and our center of gravity does not shift. It is necessary to replenish water during exercise. Don't drink too much water at a time. If you feel a little thirsty, drink less and drink more.

It is necessary to reasonably match the movements of all parts of the body, from large muscle groups to small muscle groups, from small load to large load. Hands, shoulders, chest, abdomen, buttocks and legs move together.

For fitness friends, diet is also very important. One of the major principles we should master is that to gain muscle, we should replenish more energy, and to lose weight, we should appropriately reduce energy supplement and increase energy consumption, so as to achieve the purpose of reducing fat.

As for the fitness time, we generally think that it is better from 2 pm to 1 1 pm, and exercise for one hour after meals.