Exercise should abide by sports discipline. With the strengthening of health awareness in people's lives, more and more people join in fitness exercises, but many people have some wrong habits in the process of exercise, which may affect their health. The following is to understand that fitness should abide by sports discipline.
Exercise should abide by sports discipline and avoid high temperature "homework".
In hot weather, keep a short period of low exercise and let your body adapt slowly. In particular, try to avoid outdoor sports during the period of strong sunshine from noon to 2 pm, because ultraviolet rays are particularly strong during this time, which will burn the skin and even stimulate the retina and meninges.
Choose clothes that absorb sweat.
Be sure to wear a sweat-absorbent cotton shirt when exercising, and don't wear tight sportswear. If the juice doesn't come out, it will put a lot of pressure on the heart. Don't use your body to hang clothes. It is best to prepare a set of dry clothes, especially a coat, and put on wet clothes immediately after exercise, otherwise it will easily lead to arthritis and other diseases.
Replenish water in advance
A lot of exercise makes the body lose water faster. It is recommended to drink 800 ml of water half an hour before exercise. If outdoor exercise lasts more than 30 minutes, be sure to bring a bottle of water, preferably supplemented with salt.
Reasonable food intake
Eat staple food or fruit an hour before exercise. This is to prevent the intake of calories is too low, leading to poor physical strength.
Don't cool too fast.
Don't take a cold shower or blow an electric fan or turn on the air conditioner immediately after exercise. Because the metabolism of tissues and organs in the whole body increases after exercise, the capillaries in the skin expand a lot. At this time, if you take a cold shower or blow an electric fan immediately, the capillaries will contract as soon as they are cold, and the sweat glands will be closed, which will make people feel even more unbearable, and will also disturb the normal function of internal organs and easily catch a cold.
Reduce exercise at the right time
If the weather is hot, many sports are not suitable, such as climbing stairs instead of climbing mountains in the morning and evening, or walking instead of running. The best exercise in summer is swimming, which can cool down while exercising. If you must do long-distance exercise, you must pay attention to helping your body temperature dissipate. When resting, try to put down your backpack and untie the neckline of your coat; The best place to rest is in the dark and ventilated place.
Exercise should abide by sports discipline, exercise 2 1, and concentrate.
Whether during exercise or in daily life, concentration is very important. Some bodybuilders don't concentrate at all during exercise, and their thoughts fly. If you exercise in this situation, there is no way to exercise your muscles, and it is easy to practice your muscles wrong.
2. Diet should be scientific and reasonable.
Fitness must be matched with diet to have corresponding effects. Just after exercise, it is a "no-eating period", and eating is taboo.
Because half an hour after exercise is the time when the body's absorption capacity is good, eating at this time will definitely absorb energy well, and the food you eat will be fat, so your exercise just now is equivalent to practicing in vain.
3, persevere, don't be lazy.
Persistence is the key to fitness. As long as you are not lazy, you will surely blossom and bear fruit. If you are a frequent gym goer, spend an hour and a half to two hours at a time, three to four times a week; It would be great if you practice at home for half an hour to an hour every day.
Step 4 stay calm
When many people do exercise, they have a lot of expressions because they want to suck milk as hard as possible, which affects the muscles of a face and then regenerates wrinkles on a face. Fitness people must be calm, try to keep a "deadpan" when doing exercise, and focus on the body muscles to be exercised, so that your face can avoid the fate of accelerating aging.
5, the rhythm of breathing
This is an important part of exercise. Usually you will hear two schools of thought, one is to exhale when you are near your heart, and the other is to inhale when you leave your heart. In fact, any kind of breathing is ok, as long as you feel comfortable!
6. Don't just do one kind of exercise.
Muscles sometimes get tired. If you let it do the same action all the time, or bear the same weight for a long time, it will feel tired and slow, then your efforts will be in vain.
So you should change exercise every two or three months to increase or decrease the weight of the load. This will continue to strengthen muscles and lines.
7. Don't compare.
If you have more than you can chew, you can't bear more weight. You have to add another half kilo, or you'll be exhausted. You have to do it more often. Sports injuries caused by hard support often have disastrous consequences. Everything depends on how much and how many times you feel comfortable. Still an old saying goes, the amount of fitness is not much, but perseverance.
8. Ensure muscle rest.
What is bad for fitness is to make the muscles in the same part move. Be sure to rest your muscles for 48 hours before you can practice. Because muscles without rest will not grow beautifully, and constant practice will only drag them down quickly and make them stand upright.
Therefore, we must arrange a good schedule, such as practicing chest and abdominal muscles today, triceps and biceps tomorrow, deltoid and gluteus the day after tomorrow, and then practicing chest muscles circularly.
9. Find an imaginary enemy
This is an art, people must have a living imaginary enemy to inspire them, in order to have the motivation to make progress and a sense of accomplishment. But don't set your goals too high, or you will live in constant frustration. Wait until the imaginary enemy is defeated in the first stage, and then find the next more difficult target.
10, find a partner to exercise with.
Men who are interested in exercising strong physique, please recognize one thing. Fitness is boring. Why many people give up halfway is because they can't stand loneliness and boredom, so it's not bad to find a good friend to practice together, encourage each other, or match an activity they like very much, so as to resist the boring offensive.
When you exercise at home, you can play video games or listen to music at the same time. The way to do this is to spend 5- 10 minutes with your heart, practice one round of movements, and then play video games with the remaining 2-3 minutes. Distraction during rest and doing what you like can make fitness more effective.
Exercise discipline should be observed in fitness. 3 misunderstandings of fitness endanger health and fitness.
1, exercise until you sweat.
Many people like to sweat when they exercise. It seems that only when they are sweating can they feel full of exercise, but in fact it won't have any effect, it will only make you exercise too much and lose a lot of water, leading to sports injuries such as cramps and lack of water. Therefore, once you sweat during exercise, you should replenish water in time and adjust the intensity appropriately, rest for a few minutes and drink two mouthfuls of water.
2. Choose only one sport
Many people like to do only one exercise, such as running or riding an exercise bike, thinking that as long as they persist for a long time, the effect will be obvious. In fact, comprehensive exercise needs several kinds of exercises. "Walking 1 mile (about 1, 6 km) can burn 100 calories; But in the same 20 minutes, if you do weight-bearing exercise on the equipment, you can burn 300 to 400 calories. " Emilhoff said. Strength training can help you keep muscle shape and delay muscle relaxation brought by age, so it is best to combine aerobic exercise with weight training. "Try running, playing ball, sit-ups and lifting weights."
3. Exercise while flipping through magazines.
Some people often read magazines while pedaling bicycles, thinking that they can completely relax. You know, you can't do two things at once. Reading magazines means that you can't pay attention to the exercise you are doing at the same time. If you have to do something else to make exercise less boring, you can listen to music because it doesn't require concentration like reading.
Step 4 exercise on an empty stomach
Many people who get up in the morning or get off work will exercise on an empty stomach. Doing exercise on an empty stomach is like driving a tank without oil. Your body needs energy to keep running. Some healthy snacks, such as oatmeal or bananas, can be easily digested and provide extra energy for your next exercise. Especially when you exercise in the morning, you can't eat on an empty stomach, because at night, your stomach is empty and your calories have been consumed. You need to add some fuel to your body.