Method of drinking water after aerobic exercise
1, it is not advisable to drink plenty of water immediately.
It is not advisable to replenish water immediately after strenuous exercise, and you can only gargle or swallow no more than 50ml of water at most. You should do some rest exercises (such as walking slowly after a long run). ) let the human body out of motion. When the carotid pulse speed returns to below 120 beats/min (you can measure it by pressing the carotid artery), you can replenish water, or 100ml once, at least twice. Drinking plenty of water after strenuous exercise will reduce the salt content in the blood, easily lead to muscle spasm, and even cause headaches, vomiting and other diseases. And if you drink too much water at a time, the gastrointestinal tract will feel uncomfortable and full. If you lie down and rest, it will squeeze the diaphragm and affect cardiopulmonary activity. So after strenuous exercise, if you are thirsty again, don't drink too much water at once. Should I use it? Drink less many times? The way to drink water.
Don't drink water immediately after exercise.
Due to the high temperature all the year round in spring, everyone must pay attention to reasonable hydration in the process of playing football and basketball. However, don't think that you can drink as much water as you want during exercise, otherwise your body will be overwhelmed. For example, a team plays a football match every week. Before the game, the captain will buy three boxes of 36 bottles of mineral water for more than a dozen teammates to drink. Usually after 45 minutes in the first half, each player can finish at least one or two bottles of mineral water in the first half. What's more, have a good drink with frozen mineral water. After strenuous exercise, the body consumes a lot and the functions of all parts of the body are at a relatively low level. At this time, if you drink a lot of water, it will inevitably cause the heart to be overburdened.
3. Drink a small amount of water one hour before exercise.
It is important to replenish water before exercise. Many people often ignore the water supplement before running, and even have the wrong view that drinking water before running can cause stomach cramps. In fact, you should drink a small amount of water an hour before exercise. When you feel thirsty, your body has lost about 3% of body sweat, so when you feel thirsty, you need to replenish water, and it takes 48 hours to replenish the lost body fluids.
Principles of drinking water in aerobic exercise
1. You can't supplement high-concentration sugary drinks during exercise.
During exercise, especially strenuous exercise, you should not supplement high-concentration sugary drinks (such as concentrated juice). Because the sugar content is too high, the gastric emptying time will be prolonged, and it is easy to cause stomach discomfort during exercise. The content of sugar in sports drinks is preferably 6%, or controlled within the range of 4%-8%.
You don't have to be greedy to quench your thirst when exercising.
It is not advisable to drink cold drinks after exercise, because after strenuous exercise, the temperature of human body surface reaches 38℃ ~ 39℃, and the temperature of gastrointestinal mucosa even reaches 40℃. At this time, if cold drinks suddenly enter the high-temperature gastrointestinal tract, it will cause local vasospasm and contraction, mucosal ischemia, abdominal pain and diarrhea, and even induce inflammation and ulcers. It is best to drink fresh warm water after exercise. The so-called warm water refers to water that is naturally cooled to 20 ~ 25℃. Compared with cold water, warm water is more easily absorbed by the human body.
3, you can't simply replenish water, nor can you supplement pure water.
Because pure water will cause blood dilution, perspiration will increase sharply, further aggravating dehydration. Moreover, during strenuous exercise, a large number of electrolytes are lost with sweat, and the lack of these electrolytes in the body will affect some normal physiological functions. Among these electrolytes, sodium and chlorine are the most lost, so a large part of the electrolytes supplemented during exercise are sodium and chlorine. In addition, sodium supplements play an important role in helping water stay in the body more effectively.
Rest methods after strenuous exercise
1, don't take a shower immediately after strenuous exercise.
After strenuous exercise, many people want to wash off sweat immediately because of a lot of sweat, and some even take a bath with cold water, which can easily cause serious damage to our skin. Sudden cooling from heat will cause damage to our hair follicles, leading to patches of acne on the skin, and it is particularly itchy; It is also not recommended that you use hot water immediately, because it will also increase the blood circulation, leading to more fatigue and collapse, and you will be fine when everyone has a good rest.
2. Don't eat blindly after strenuous exercise.
During exercise, the central nervous system is excited, the parasympathetic nerve of the body is relatively inhibited, the excitability of the digestive system is obviously weakened, the gastrointestinal peristalsis is weakened, and the secretion of various digestive glands is greatly reduced. The normal secretion of digestive glands takes 20 to 30 minutes after exercise, so it is recommended to have a rest before eating.
Something suitable for summer exercise.
1, sports drinks
Sports drinks are developed for the energy consumption, the changes of internal environment and the decline of cell function during exercise. They can quickly replenish water, electrolyte and energy for the human body before, during and after exercise, maintain and promote the balance of body fluids and recover quickly.
According to national standards, sports drinks should contain certain electrolytes (sodium content 50- 1200mg/L, potassium content 50-250mg/L) and certain carbohydrates (sugar content 3-8g/ 100ml). However, at present, many sports drinks on the market do not meet this standard, so we need to read the list of ingredients and nutrients carefully when buying.
2, homemade simple sports drinks
According to the above national standards, we can also make our own simple sports drinks, with 50-250mg of warm boiled potassium, 50- 1200mg of sodium and 3-8g of sugar per 100ml.
The human body needs exercise, but it is more important to replenish water scientifically during exercise, especially in hot summer, when sweating increases and electrolyte loss increases, it is more necessary to scientifically choose sports drinks to replenish water. In addition, we need to pay attention to the fact that when drinking sports drinks, we should not finish a large bottle in one breath, but should follow the? How many times? In principle, it is advisable to drink 150-200ml every 30 minutes before, during and after exercise.
3, cold water
What kind of liquid is best for exercise? The answer is surprising: the best drink after strenuous exercise is cold boiled water for two reasons: First, boiled water can leave the digestive tract and enter the tissues quickly. Second, it can promote cooling from the inside of the body.
However, this is an exception to insisting on exercise. When it takes a long time (more than 60 minutes) and strenuous exercise is needed, we still need real sports drinks to avoid dehydration.
4, light salt water
During exercise, if the time exceeds 1 hour, drink some light salt water, and add 0. 1 1 per liter of water. 0. 15g salt, with the water temperature controlled at 15? 22 degrees Celsius. Sweat a lot during exercise, and sweat contains many ionic components. At this time, drinking boiled water without any ion content will not have a supplementary effect.
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