1, scientifically arrange exercise load according to different physique and health conditions, and don't try to be brave;
2. When exercising, try to avoid focusing on a certain part of the body for a long time to avoid local muscle overload;
3, do a good job of warming up, pay attention to local muscles to practice more fully;
4. Pay attention to the whole body relaxation exercises and muscle stretching exercises after exercise.
Muscle soreness is mostly caused by muscle injury. Just like other sports injuries, injured muscles must be given enough time to recover. If it is really inevitable, you have to give an extra day or two to rest after the training class that constitutes muscle soreness.
In addition, don't rush to the bathroom to take a bath after exercise, which will easily affect the blood circulation of the body and increase the burden on the heart. Especially steam bath and sauna bath, if used immediately after training, it is easy to cause dizziness, nausea and even heart failure. So do some simple relaxation and stretching exercises after exercise, and be sure to wait until the heart rate is below 120 times per minute for 5- 10 minutes. Cooling? Then take a bath.
The foodNo. 1 for relieving muscle soreness is alkaline food.
Vegetables and fruits, especially low-sugar fruits such as green leafy vegetables, fungi and algae vegetables and pears, are strongly alkaline foods, which can neutralize lactic acid and accelerate lactic acid excretion. Don't reward yourself with big fish and meat after exercise Big fish and big meat are extremely acidic foods, which is not conducive to the discharge of lactic acid in the body. You can choose high-quality protein sources rich in protein and low in fat, such as bean products and milk, to supplement the nutrition needed for muscle repair after exercise. It is also a good choice to drink fruit vinegar as water after dilution.
Foods rich in vitamin c
Vitamin C can not only relieve fatigue after exercise, but also be a raw material for synthesizing collagen, which is beneficial to the repair and growth of muscle ligaments. Citrus fruits, green leafy vegetables, kiwifruit, potatoes, green peppers, tomatoes, okra, pitaya, dates, etc. are all good sources of vitamin C. The sugar content of fruits should be controlled within 400g, while vegetables can be eaten above 1kg. However, it should be noted that the cooking time should not be too long, mainly steaming, boiling and scalding, and oil and salt should be put as little as possible when cooking.
The third kind of food rich in zinc
Zinc can not only maintain the sensitivity of taste buds, stimulate the secretion of gastric acid, help food digestion and regulate appetite, but more importantly, it is also responsible for the maintenance and repair of cell DNA. Adequate zinc can ensure that injured muscle cells can accurately generate a new generation of muscle cells, accelerate the repair of damaged microvessels, and thus accelerate the process of muscle recovery. It is best to choose suitable seafood, nuts and whole grains for foods rich in zinc.
Foods rich in antioxidants
During exercise, the speed of oxidation reaction in the body will be intensified, resulting in more peroxides and free radicals. If there are not enough antioxidants in the body, it will not only make people feel tired, but also accelerate the aging of the body. Therefore, foods rich in vitamin A, vitamin C, vitamin E, selenium, lycopene, anthocyanins and polyphenols should be supplemented, mainly some dark or orange fruits and vegetables.
Fitness is indispensable. Four nutrient elementsNo. 1 creatine
Creatine is a natural substance in meat and fish food, and it is also contained in human body. Creatine phosphate synthesized from creatine and phosphoric acid is one of the main energy substances in human body. Ordinary people need 2 to 3 grams of creatine every day, half of which is obtained from food, and the other half can be synthesized from arginine, glycine and methionine in human liver, kidney and pancreas. There are many studies on the influence of creatine on sports ability. Creatine supplementation can improve athletic ability and promote recovery after training. It has been reported that taking creatine 20g (or 0.3g/ day /kg body weight) every day for 4 ~ 7 days can increase the concentration of creatine and creatine phosphate in muscle by 10~30%.
Whey protein 2
Many studies believe that athletes need to increase protein's dietary intake, and athletes should consume about 1.3 ~ 1.8g/kg of protein every day. Jose antonio, president of the International Sports Nutrition Food Society, suggested that athletes who want to increase their muscle mass should consume about 1.5 ~ 2.0g/kg of protein every day. Take bodybuilding exercise weighing 75kg as an example, then you need to consume 1 10 ~ 150g of protein every day. If you only take it from food, you need 30 to 50 egg whites or 500 to 750 grams of lean beef. Therefore, for such a large demand in protein, we need to choose some high-quality protein supplements as supplements other than diet. Whey protein is a kind of protein extracted from milk by modern production technology. It is not only easy to digest, but also has high metabolic rate, high effective utilization rate and fast absorption after hydrolysis. Nitrogen can reach its peak in a few minutes in muscle, which can provide a large number of essential amino acids.
No.3 fattening powder and muscle-increasing powder
One of the most common means for athletes to increase muscle mass is to add extra calories to their diet. Studies have consistently shown that simply ingesting 500~ 1000 kcal in daily diet will make people gain weight. Only about 30~50% of the weight gained by high-calorie diet is muscle, and the rest is adipose tissue. Therefore, increasing calorie intake can increase muscle volume, but the subsequent increase in adipose tissue is what every bodybuilder wants. Fattening powder and muscle-building powder are high-calorie nutritional supplements. Their main components include carbohydrates, protein, various vitamins and trace elements, and some also add creatine, glutamine, branched-chain amino acids, carnitine, methyl chromium and so on. , can maximize the supplement of various nutritional elements needed for bodybuilding training. At present, there is an unwritten saying in China that all protein contents above 33% belong to muscle-increasing powder, and those below 33% belong to fattening powder.
Glutamine no.4
Glutamine can increase the volume of muscle cells and stimulate the synthesis of protein and glycogen. Therefore, the supplementation of glutamine (6 ~ 10g) before or after exercise can promote the synthesis of protein, thus gaining greater muscle volume and strength.
Common misunderstandings of fitness dietNo.1overeating
Excessive calorie intake can lead to fat accumulation. Multi-meal is the first wrong way of nutrition. What kind of feeling will it be if the strong muscles obtained through hard training are covered with a thick layer of fat? In order to reduce fat and keep muscles strong, besides aerobic exercise, we should pay attention to reasonable nutrition, eat a certain amount of protein, carbohydrates and fat, and learn some nutrition knowledge. It is necessary to understand the nutritional components contained in food and master the nutritional standards.
Second, there is a lack of drinking water.
Water molecules participate in the metabolism of the whole body. Drinking plenty of water can keep the microvessels clean and unobstructed. Regular cleaning of body cells and tissues can regenerate muscle cells. It is better for everyone to drink 2.3 liters of water every day.
Third, you should not eat before and during exercise.
Most people think it is not appropriate to eat before exercise, but it cannot be generalized. If you feel your body needs it, it is ok to eat something properly. In addition, drinking a glass of water is more conducive to exercise. During exercise, the blood circulation of the body is accelerated and the water consumption is too high, so you will feel thirsty and fever. You can replenish water properly, but you can't drink too much.
No.4 eating more nutritional supplements is beneficial to improve the fitness effect
In fact, for most healthy adults, supplements are not needed at all and will fall into the trap. Dozens of nutrients that life needs to maintain a healthy state cannot be obtained from all supplements, but only from all kinds of foods eaten every day. Eating more nutritional supplements will cause new nutritional imbalance, such as excessive intake of certain vitamins and minerals, which will have negative effects and damage health.