You don't have to use time to limit the duration of exercise, you just need to achieve the best state of enjoying exercise.
What kind of excessive exercise makes you 10 times a night?
This is too much,
How to calculate excessive exercise 200 1tcq and how to judge whether it is excessive can be judged from both physiological and psychological aspects:
Physiologically, there are two reactions after overdose, muscle soreness, muscle soreness and sometimes soreness. If the muscle pain is obvious the next day, it means that the exercise intensity is too high, that is, the exercise time is not long, but the strength and energy paid per unit time are great. If you feel acid, or mainly acid, it means that the total amount of exercise is too large, that is, the exercise time is long, the distance is far, and the intensity is high, which leads to the accumulation of lactic acid in the body. Li Dongjian, deputy director and associate researcher of Sports Research Center of Sports Science Research Institute of State General Administration of Sport, also provided a self-test method. If you wake up the next morning and take your pulse, if it is obviously faster than usual, it means that you have exercised too much the day before or recently. Of course, recent nervousness and anxiety will also accelerate the pulse.
Psychologically: one is boredom, which may be caused by improper long-term exercise, such as extroverts choosing to jog or swim alone for a long time. You can ask a few companions to exercise together and have sex, which is more suitable for extroverted people. The second is behavior avoidance, such as ignoring the invitation of peers to exercise and making excuses not to go after fatigue accumulation. It is worth pointing out that after a certain amount of excessive exercise, people generally don't feel bored or even excited, expecting a better breakthrough next time, but when they practice again, their level often drops a lot, which is normal.
How to give everything is not excessive. The general principle is not to expect to make progress every day. The improvement of physical quality has its own laws.
Taking swimming as an example, Dr. Fu Quan described how to avoid excessive exercise. He said, I want to make one for myself.
Basic ability quiz, in the case of normal physical condition, swim once and try to swim at your own speed or distance, such as 1 hour 1000 meters. When exercising in the future, don't reach the present limit every time. In the future, exercise can be kept at this maximum of about 80%, which can ensure the best combination of persistence and exercise effect.
Sometimes, if you do a lot of exercise, you should do a good job of physical recovery afterwards, which can also effectively reduce the fatigue of your body, such as * * *, stretching muscles and sauna. , can accelerate blood circulation and lactic acid metabolism. In the diet, you should add some salt, otherwise it is easy to cramp and fatigue. Eat more fruits and vegetables and supplement trace elements and vitamins. If you are shaping, you should eat some chicken, fish, seafood and soybeans to help.
Muscle fibers thicken. For dieters, you can eat beef, eggs and soy milk. It is not good to eat vegetables and fruits alone, which will cause malnutrition.
In addition, if you exercise too much today, you can't stay still the next day. You should do a little low-intensity training for the tired parts.
How to polish the paint surface is a moderate over-polishing, which will make the car paint thinner. The polishing agent used in the polishing process is rubbed with a polishing machine at high speed, with the purpose of grinding off the surface layer of the paint and removing the oxide layer and fine scratches on the paint surface. The master said that the paint layer will become thinner and thinner after repeated polishing. He suggested polishing as little as possible. Car paint of 654.38+ 10,000 yuan can be polished 20 times in three years, that is, no more than 6 times a year.
How do sneakers fit? In fact, as long as the feet are comfortable. Some brands of shoes are relatively small in size, which can't be said to be absolutely suitable, but can only be said to be relatively comfortable.
What is strenuous exercise? Look at the heart rate.
For reference only, national second-class athletes can apply for the second-class athlete certificate if they participate in sports competitions at or above the provincial level and get the top six results.
I am 18 years old and want to grow taller. What is moderate exercise? It is said that whole muscle training will limit growth. ....
Enough exercise, isn't it? Eating, sleeping, regular life and good health can all make you grow.
It is said that eating soft-shelled turtle can make you grow taller, and shochu can soak that "rising gas" with a teaspoon every day (in our dialect, it is a red raisin-like thing).
How to exercise to lose weight 1? 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 * * *, and the calories consumed will also rise linearly.
2. Add 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.
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 feverish and slightly sweaty, the fat just enters the burning state, which takes 15 ~ 20 minutes, that is, warm-up. To put it simply, I rode my bike for 30 minutes, but the first 20 minutes were "for nothing". Do some strength training first. Muscle is the heater of human body, which can warm up in 10 minutes, so when you start riding a bike, you have been burning fat.