Precautions before fitness: Nowadays, young people exercise more and more. Fitness can not only keep people in perfect shape, but also keep fit. But there are also some things that need attention in fitness. So how to exercise scientifically? What are the precautions before fitness?

Precautions before fitness 1 1, warm-up time should be long.

Warm-up activities before exercise must be done fully, especially in winter, otherwise it is likely to lead to muscle strain and joint sprain due to low temperature, reduced muscle extensibility and stiff joints.

Generally speaking, the warm-up activity before exercise is about 5 minutes, but the warm-up time in winter is twice as long, and it is best to reach 10~ 15 minutes. When warming up, it is best to do dynamic stretching first, and then do brisk walking or jogging with a certain intensity until you sweat slightly and your pores open.

2. clothes should not be too tight or too thick.

Winter sports clothes should be light and soft, not too tight. You can wear more at first, warm up until your body gets hot and starts to sweat, and then take off the extra clothes. Need special reminder, don't wear a mask when running in winter, because most masks are not breathable enough. When running, the air circulates in the mask, which not only lacks fresh oxygen, but also inhales too much waste carbon dioxide, making people dizzy and short of breath.

3. Eat more fruits when preparing.

Starchy entrees (macaroni, rice, potatoes) should have dry bread, bread or other grains every day; Two or three fruits a day. When the exercise time is prolonged, sweets and sweet drinks need to be supplemented.

4. Eat before exercise 1 hour.

For people who take part in sports, there is only one word: eat! But eat at least 1 hour before you start exercising. This is to avoid digestive dysfunction caused by physical activity. Similarly, avoid eating indigestible foods, such as juicy vegetables and fried foods. Ideally, three meals a day and snacks can make the body replenish nutrition regularly.

5. Drink a cup of sugar-free coffee before exercise.

Studies have shown that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.

Precautions before fitness 2 1. Don't eat too much food, oil, meat and wine within 60 minutes before fitness. Eating proper carbohydrates can improve sports performance.

2. Fully warm up before exercise, so that the body and mind can adapt to the reaction and prevent sports injuries.

3. It is best not to exceed 80% of the maximum heart rate (220- age) during exercise.

3. If you exercise for more than 30 minutes, you need to supplement sports drinks and mineral water to prevent electrolyte loss caused by excessive sweating.

4. People who gain muscle can supplement after fitness. Protein powder, eggs, beef and other high-protein foods can better improve exercise efficiency and reduce delayed muscle soreness.

5. People who lose fat need to reduce their energy intake appropriately. In training, they should pay attention to water intake, never drink water, and follow the principle of small amount and many times.

6. Be sure to wear sportswear and sports shoes when exercising, which can not only improve sports performance, but also reduce sports risks.

7. Don't go to the gym for training after drinking. Alcohol itself accelerates blood circulation and easily induces cardiovascular and cerebrovascular diseases such as hypertension.

8. Don't hold your breath during equipment training, and slowly control the movement rhythm.

9. It is recommended to bring a towel when training, which can make your exercise safer, more comfortable and more hygienic.

Precautions before fitness 3 First, before fitness

Half an hour before training, you should supplement the right amount of carbohydrates in order to provide the energy needed for the next high-intensity training. If strength training is carried out on an empty stomach, the sugar reserves in muscles are insufficient, and the body is bound to break down muscle protein to provide energy, which will lead to the loss of muscles in vain and the decrease of muscle circumference.

Many fat-reducing partners like to do aerobic exercise on an empty stomach, which is even more harmful. On the one hand, it will lead to muscle loss, on the other hand, it will obviously increase the free fatty acids in the blood, which will put pressure on the heart and easily cause various arrhythmia.

Brother Jian suggested that friends should give priority to foods rich in carbohydrates, such as bread, cereal, bananas, raisins and sports drinks, before strength training. Remember that this is the secret of "saving protein and effectively preventing muscle decomposition".

Second, in terms of fitness.

Training is hard. I often see many people gulping water. I wanted to add some water, but it backfired. While training consumes water, it also consumes salt in the body. Drinking water supplements water, but dilutes salt. A decrease in the proportion of salt will lead to an increase in urination and perspiration, but it will lead to a situation of "more drinking, more thirst" and accelerate physical fatigue.

Brother Jian suggested drinking more water or supplementing a small amount of sports supplements during training.

Third, after fitness

The peak of human energy demand is within one hour after training, so we should choose foods that can be digested and absorbed quickly, do not increase the burden on the gastrointestinal tract and are convenient to carry, and supplement them immediately after exercise training.