1. 1, you will have a healthy heart.
Regular exercise provides positive load to our cardiopulmonary system, makes it evolve and improves our cardiopulmonary endurance (cardiopulmonary endurance: cardiopulmonary function, lung function, blood's ability to transport oxygen and muscle's ability to use oxygen). Reduce the risk of heart disease, hypertension, hyperlipidemia and diabetes.
1.2, muscular.
Regular exercise, especially strength training. Muscle training is not exclusive to bodybuilders. We all need strong muscles to run, climb stairs and carry luggage. As you get older, your muscles will weaken and your fat will gradually increase. Strength training can slow the process of muscle loss.
1.3, increasing joint flexibility and balance.
Exercising its flexibility and balance ability can expand the range of motion of joint ligaments, improve the flexibility and coordination of the body, avoid possible accidents and reduce injuries.
2, novice fitness should pay attention to matters.
2. 1, chose the wrong exercise method.
From what sources do you get information to decide your exercise style? By observing other people who exercise in the gym? Maybe he is also exercising in the wrong way. Or through your friends, colleagues, internet, TV, newspapers, the latest research results and your fitness coach? The content of your exercise directly determines the results you can get.
2.2, the wrong exercise skills
Choosing the right exercise method is very important. Patterns are very important, especially those physical exercises. The wrong way or skill can lead to injury, pain and soreness. The best way to learn the correct exercise method is to find a professional personal trainer from the beginning.
2.3, the same way of exercise
If you do the same thing every day, you will become very skilled. In sports, this is called the principle of adaptation. This is very suitable for sports and other types of performances, but it is not suitable for the purpose of losing weight, enhancing physical strength or healthy physique.
3. Scientific fitness
3. 1, do what you can.
When you are in a bad state, don't force yourself to continue fitness. When you feel tired, it is your body that tells you that you need to rest and replenish nutrition in order to repair muscle tissue and accumulate energy again. If you exercise forcibly, you may break through the limit, but it is easier to hurt your health. In addition, the choice of weight should also be done according to your abilities, and don't blindly pursue big weight.
3.2. Take more rest
If you don't get enough rest during exercise, then you are destroying your body. This may cause you to be more tired after exercise in the future. Therefore, you should sleep for seven or eight hours that night after fitness to ensure that your muscles can rest and recover.
3.3, timely supplement food before and after fitness.
Eat before and after exercise, because the body needs to replenish energy and make up for the calories, vitamins and minerals lost during exercise. Eating a small amount of carbohydrates, such as a bagel or a piece of toast, about an hour before fitness can ensure that you accumulate enough energy in a short time; If you exercise for more than an hour, you can choose a carbohydrate food that takes longer to digest, such as bananas.
4, timely supplement food before and after fitness, eat after fitness but put an end to eating.
4. 1, refused to eat cold dishes after fitness.
After fitness, untreated raw and cold vegetables are not suitable for eating. Carrots, celery, peppers and broccoli may be healthy low-fat foods, but they are not suitable for eating after exercise because these foods are not enough to supplement energy to maintain a healthy metabolic rate.
4.2, refused to eat high-fat fast food after fitness.
Potato chips, French fries, hamburgers, hot dogs and cornflakes may fill your hungry stomach quickly, but eating them after fitness is equivalent to wasting the previous exercise effect. The fat in these foods is difficult to digest, which is not what people want to see after exercise. What needs to be supplemented after exercise is glycogen, not increasing the fat stored in the body.
4.3, refused to eat salty snacks after fitness.
Snacks with excessive salt, such as potato chips or pretzels, will reduce the body's potassium content, leading to slower recovery. Potassium, a mineral, plays an important role in cell activities, which is more important than sodium in salt. Because of exercise and sweating, the body loses a lot of electrolytes, so it is not advisable to take too much potassium because of eating foods with too much salt.