What should I pay attention to when exercising? Whether it is for a perfect body or a healthy body, going to the gym is the choice of many people, but there are many things to pay attention to when exercising, and you can't exercise blindly. Let's share the matters that should be paid attention to when exercising.
What should I pay attention to during fitness 1 1. Warm-up before fitness, fully exercise body joints and improve joint flexibility. Warm-up training for about 8- 10 minutes can raise body temperature, fully activate the body and quickly enter the state of exercise, so as to prepare for the later formal training.
2, you can eat a small amount of food on an empty stomach before fitness. For people with hypoglycemia, it is necessary to eat some food properly, because fasting is easy to cause hypoglycemia and may affect the fitness effect. For the general population, you can train on an empty stomach, but not for too long, about 20-30 minutes. If you have just finished a full meal, don't take strenuous exercise immediately, otherwise it will increase the burden on your stomach and easily lead to indigestion. It is recommended to rest for an hour before exercising.
3. Reasonably arrange the contents of fitness training, including strength training (such as dumbbell, elastic belt or unarmed training). ) and aerobic exercise (such as jogging, skipping, brisk walking, etc. ). It is recommended to exercise for 30-40 minutes at a time. But for Ma Bao, it may be difficult to insist on long-term exercise, and you can also use fragmented time to exercise. The total time can be about 30 minutes and the exercise effect is good. But it is not recommended to exercise for more than 2 hours at a time. The body may not be able to stand it and it is not easy to concentrate. The training effect will be reduced, and the physical decline will easily cause muscle injury.
4, fitness can be unarmed or weight-bearing training, if weight-bearing training should choose equipment suitable for their own weight. Because everyone's weight-bearing level is different, novices should not be blindly confident or compare themselves when carrying out weight-bearing training. The first thing to do in fitness is to master the movement standards and be familiar with the exercise methods, and then gradually increase the weight of the equipment, so that the muscles can gradually adapt to the appropriate weight and reduce the risk of muscle strain. If you are injured, you can't continue to exercise, but it will affect our fitness goals and plans.
5. It's better to do different training movements for many times than to do only one training movement. A variety of different training movements can drive several muscle groups of the body to get effective exercise and make our muscle lines more complete and beautiful. However, a single training action can only train a certain muscle part, and it is difficult to make the body lines achieve a balanced effect. In addition, don't exercise the same muscle group every day. After training the same muscle group every time, give this part of the muscle a good rest 1-2 days, because the muscles are destroyed during training, and the muscles will recover and grow at rest, while training this part of the muscle group every day will only be destroyed all the time, and there is no time to grow, so the effect of muscle gain cannot be achieved.
7. For people who lose fat, in addition to strength training, you can actually arrange some aerobic exercise instead of simply doing an aerobic exercise, such as running every day. The body is a very sensitive system. Do the same training every day, the body will get used to it, and the effect on this sport is not so obvious, so why is it that weight loss is in a bottleneck period? We can improve the body's fat burning effect through diversified sports, such as skipping rope, brisk walking, boxing practice, playing ball and fat burning dance. Diversified exercise is an important factor to keep us in good shape.
8. Pay attention to a balanced diet during fitness. In addition to three meals a day on weekdays, you can properly add meals between meals to supplement protein and carbohydrates, which can promote muscle repair and growth. Reasonable intake of high-quality fatty acids can avoid fat accumulation. You should always develop scientific and healthy eating habits. You can eat more in moderation during the day, but eat less and lightly at dinner, because basal metabolism will be reduced at night, and eating too much will easily lead to excess calories and obesity, so try not to eat for 3 hours before going to bed. If you are really hungry, you can eat low-calorie snacks, such as cakes and skim milk.
9. Develop the habit of drinking plenty of water at any time. It is recommended to drink more than 2000 ml of water every day, and the best effect is to replenish water several times. During fitness training, the body will sweat more and the metabolic level will be higher. We need to add more water to maintain the metabolic level of the body, which will help to gain muscle, reduce fat, detoxify and beautify.
10. Finally, since you have chosen fitness, you must learn to stick to it, and don't be hot for three minutes, which will wipe out the fitness you have achieved before.
What should I pay attention to during fitness? 2 1. Warm-up exercise is necessary.
You can stretch your back, waist and neck muscles for 10 minutes before fitness, and prevent neck sprain by turning your head and shoulders. Pull your foot back 10 second to prevent sprain. Try to choose shoes with help to prevent ankle injury. Stretching the whole body muscles before exercise can prevent ligament and muscle strain caused by local stress, and stretching the ankle can enhance the strength of joint activity and prevent joint and ligament strain of the foot. Before each exercise, choose shoes or insoles with arch protection to prevent the pain caused by excessive muscle disharmony. Doing a complete warm-up and relaxation exercise can prevent bone and joint fractures all over the body.
2. Protect your body while exercising.
We should choose suitable fitness programs according to our own characteristics, not exceeding the physical load, and adjust the amount of exercise. When you make your body feel a little sweaty, hot and comfortable, you can't do strenuous exercise blindly to improve your body's resistance and immunity. If the brain lacks oxygen during exercise, it should stop immediately and lower the position of the head so that the brain can get enough blood supply.
Sweating a lot, if you don't replenish water in time, may lead to physical collapse. Try not to drink caffeinated drinks during this period, otherwise it will cause vasoconstriction and lead to myocardial ischemia. If you feel uncomfortable during exercise, you should choose a ventilated place to rest in time to reduce unnecessary walking and talking. When you faint during exercise, you should seek the help of a doctor immediately. At the same time, you should observe whether the patient still has heartbeat, breathing and pulse. If not, cardiopulmonary resuscitation and artificial respiration should be carried out in time.
Take good care after exercise
Pay more attention to rest after fitness, exercise to relieve fatigue, and try not to smoke, otherwise you will be weak and have chest pain because of insufficient oxygen supply. After rest, I still feel unwell, headache and dizziness, and my food intake is obviously reduced. I should go to the hospital for examination in time. When you sweat heavily during exercise, you will feel thirsty. The more you drink, the more you sweat. At the same time, trace elements and electrolytes in your body will also be lost. Sports drinks or light salt water should be selected to supplement electrolytes and energy after exercise.