Principles of exercise and fitness
Timely action
Exercise should be timely, that is, according to the climate, time and physical condition. Generally speaking, it is not advisable when the weather is particularly hot, humid, cold or windy, when you have just eaten enough, or when you are unwell, or when your muscles and joints are sick.
Measure your heart and move
Adjust the amount of exercise in time according to the change of heart rate during exercise. For people over 50 years old, the appropriate heart rate during exercise is: 170 minus age.
Move with the body
Look at your physical condition, choose the events that suit you according to your physical condition and other aspects, but be sure to note that unless you are used to strenuous exercise, it is best not to participate in competitive events.
Move multiple items.
Choose multi-element exercise, so that you won't feel bored, and the parts of a single exercise are limited, so your body can't get all-round exercise, so I suggest you exercise in various ways.
Keep moving.
It is not possible to achieve the goal of fitness through exercise overnight. Only long-term persistence can have an effect.
Move in sequence
When you start exercising, you should start with a small amount of exercise and do what you can. Especially for people who don't exercise regularly, sudden overexertion will cause unexpected injuries such as fractures and muscle strains.
All * * * moved.
We should encourage several people to exercise together, so that we can take care of each other, exercise and talk about daily life.
Stop the disease
Many old friends have many diseases when they exercise. At this time, you should stop exercising immediately, take your own medicine immediately, and go to the hospital for examination and treatment.
Matters needing attention in sports and fitness
1, protein before exercise.
Protein can instantly enhance physical vitality. If you eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, sesame seeds, walnuts, etc. Your load capacity will be improved and your body will naturally burn more calories than usual. However, eating by exercise time should not be too close.
2. Exercise should be diversified.
I do exactly the same exercise every time I go to the fitness center. With the same amount of exercise, I will burn less fat every time. This is why every time I lose weight, the previous effect is better. If you choose jogging today, you should try aerobic exercise or swimming tomorrow. The most important thing is to change regularly, give the body different stimuli, and the calorie intake will also rise linearly.
3. Keep the training interval
People have to exercise continuously for more than 40 minutes before fat starts to burn. The best way to lose fat is to extend the exercise time as much as possible. Try interval training, divide the exercise plan into several sections, and have a rest before exercise. For example, practice at 7 km/h for 2 minutes on a fitness bike, then at 5 km/h for 2 minutes, and then back to 7 km/h for 45 minutes.
4. Healthy and reasonable diet
Eat more vegetarian food, eat less meat and starchy food, but don't go on an excessive diet, otherwise it will damage your health. It is suggested that cassia seed, poria cocos and oolong can be used as Juewu decoction. Poria cocos can strengthen the spleen and stomach, and protect the liver. Drinking Juewu decoction regularly will not affect your diet and health, but also help to eliminate fat and detoxify, which can get twice the result with half the effort.
5. Warm up before exercise
It takes a long time to consume fat. When you feel warm and slightly sweaty, your fat just enters the burning state, which takes 15 ~ 20 minutes, that is, warm-up. Simply put, you rode a bike for 30 minutes, but what did the first 20 minutes belong to? Practice for nothing? . Do some strength training first. Muscle is the heater of human body. /kloc-You can warm up in 0/0 minutes, so when you start riding a bike, you will always burn fat.
Exercise in the morning
Fat man is a bully. When you feel tired, it will accumulate in your body without restraint. On the contrary, when you are energetic, it can't hide anything. Sports scientists believe that doing exercise in the morning can keep metabolism at a high level all day, and the more energetic the body is, the more calories it naturally consumes. The air is relatively poor in spring, and exercise after 7 o'clock can avoid the peak of air pollution.
be concentrated
The idea is amazing, especially in sports. When exercising, you should concentrate. If you exercise to a certain part of the body muscles, then the whole body's attention and feelings should also be concentrated in that part, and the exercise effect will be better. When doing leg exercises, focus on abdominal muscles and gluteal muscles in combination with movements, which can enhance the strength of these muscles and make your steps more firm and powerful.
8. Consciously exercise the upper arm.
The fitness instructor asked me to swing my arms greatly when I was running, which I thought was very funny. Listen, the coach is right. Doing so can make you complete the whole body exercise with the same physical strength, and the upper and lower parts are heated at the same time, resulting in1+1> The effect of 2. Correct swing arm action: elbow bends about 90 degrees, and the swing range of arm should be from the back of hip 15 ~ 20 cm to the height of chest.
9. Breathe through your nose
When exercising, breathe in and out through your nose, not your mouth, which can stabilize your heart rhythm. You know, when your heart rate reaches a certain rate, you will feel out of breath and have the idea of giving up. In contrast, controlling heart rhythm can improve physical endurance, effectively prolong the exercise time of 15 ~ 20 minutes and burn more calories. You will feel uncomfortable at first. Don't be discouraged. You will get used to it after practicing for 6 ~ 8 times.
10. Exercise on the beach
This rule of burning more calories is simple and easy to remember: the softer the playground floor, the more calories you may burn. For example, walking or jogging on the beach and grass will be more effective than doing the same exercise on hard ground. The softest thing is water, so exercise in water consumes the most calories. Try to step into your own bathtub and you will understand.
Matters needing attention after exercise and fitness
Don't eat for 30 minutes after exercise. Because the gastrointestinal blood vessels are contracting at this time, eating will affect digestion.
After exercise, the body is acidic, so you should eat more alkaline foods such as fruits and vegetables.
Don't drink plenty of water after exercise, because water is absorbed by the stomach and enters the blood, which will increase blood circulation and burden the heart. In addition, the drinking water temperature should be controlled at 8℃ ~ 65438 04℃, and should not exceed 800 ml per hour.
So, do you know what kinds of exercise you can choose to lose weight? Which kind of physical training is more suitable for each kind of exercise? In fact, weight loss is mainly divided into endurance, strength and ball games. These three kinds are the most common, and the weight loss effect is also good.
Who will watch the precautions for exercise and fitness?
1. What are the sports precautions?
2. What problems should men pay attention to in sports and fitness?
3. What are the precautions for gym exercise?
4. Matters needing attention in men's exercise and fitness
5. What are the precautions for spring fitness exercise?