Precautions and safety requirements for fitness. Fitness can not only keep people in perfect shape, but also keep fit. However, there are also some places to pay attention to in fitness. We should know how to exercise scientifically and reasonably. The following are the precautions and safety requirements for fitness.

Fitness precautions and safety requirements 1 Don't exercise on an empty stomach or after meals, which is bad for the stomach. You should start exercising at least one hour after meals.

Be sure to do warm-up exercises before fitness to protect your body from injury during fitness. The preheating time is about 5 minutes.

The amount of exercise depends on your physical condition. If possible, please ask a personal trainer to arrange fitness programs for you reasonably. Don't overload your exercise at the beginning for the sake of speed, which will hurt your health.

People will sweat a lot in the process of fitness, so it is unscientific to replenish water in time, drink a small amount of water many times at a time, and wait until they are thirsty.

Before the end of the fitness, let the action slow down until the heartbeat and breathing are stable, and then end the fitness. Don't stop exercising suddenly. Give your body a relaxation period before you stop exercising.

Many people sweat a lot after fitness, so it is unscientific to take a bath immediately. You should wait for at least half an hour to stop exercising before taking a bath.

Fitness precautions and safety requirements 2 fitness precautions

1. Necessary warm-up activities for fitness precautions

You know, this is not the time to comb your hair and drink a glass of water. This is the necessary process before you start exercising. The more relaxed the muscles are, the more embarrassed they are to control and expand. Doing these exercises will reduce your chances of getting hurt. So it's best to spend 5- 10 minutes to get your body fully active and feel a little sweaty. You need to understand that this step is a good start for your fitness exercise.

2. Fitness preventive measures Extremely necessary stretching exercise

There are always some things in life that are very easy to do, but stretching after fitness practice is not so simple. When you exercise your muscles, they become tense and shortened. Stretching is to help you relax your muscles, so as to prevent muscle soreness the next day. It should be noted that the best time to do this action is after you finish the warm-up exercise, and at the same time, each action lasts for 20 ~ 30 seconds, which helps you relax your muscles and get more meaningful stretching exercise.

3, fitness precautions only do 15 minutes.

Many people think that exercise takes 30 minutes to be effective. But in fact, the exercise time is set at 15 minutes, and only 15 minutes later, the body has already started to burn fat. HIIT, a fitness method with maximum output and speed in a short time, achieves the effect of burning fat quickly and strengthening muscle strength, which is better than running or aerobic exercise for several hours. For busy modern people, this can be said to be the training method with the highest CP value. Choose one you like and do it!

What fruit is good for fitness?

1, banana

In the process of fitness, due to sweating and other reasons, the body will lose a lot of mineral elements such as potassium and sodium, and bananas are rich in potassium, which can supplement the potassium lost during fitness, relieve fatigue and help the body recover.

2. pineapple

Pineapple is rich in fruit acid, which can help the body recover and relieve muscle fatigue caused by fitness. Plus pineapple contains bromelain, which can eliminate inflammation or edema caused by exercise.

3. Apple

Apples are rich in vitamins, which can supplement the water and vitamins lost in fitness exercise. And apples can provide polyphenols, which can enhance muscle strength.

4. Avocados

Avocado contains many nutrients needed by human body, and its protein is a good fruit to help people exercise muscles. But don't eat too much. Avocados are rich in energy. Eating too much will put a burden on your body, which may make you fat. Overnutrition is not a good thing, and it will also affect your health.

5.cherry

Cherry is rich in antioxidant component-anthocyanin, which is a phytochemical component with strong anti-inflammatory effect and has special effects on inflammation caused by training. If there is no inflammation in the body, the body will recover quickly.

What vegetables are good for fitness?

Mushrooms: Every100g of mushrooms contains 2g of carbohydrates. It is also rich in minerals such as potassium and phosphorus. You can use fungi mushrooms, such as white mushrooms and brown mushrooms. These mushrooms are not only low-carbon, but also rich in dietary fiber, and they are tender and delicious.

Broccoli: Broccoli is rich in vitamin A, carotene, vitamin K and so on. And broccoli is a high-fiber vegetable, which can effectively control blood sugar. The method is also very simple, it can be boiled or steamed, or it can be made into broccoli paste instead of mashed potatoes.

Corn: Corn is rich in cellulose, which can not only stimulate gastrointestinal peristalsis and prevent constipation, but also promote cholesterol metabolism and accelerate the excretion of intestinal endotoxin. Corn oil fried from corn germ contains a lot of unsaturated fatty acids, of which linoleic acid accounts for 60%, which can remove harmful cholesterol from blood and prevent arteriosclerosis.

Lettuce: Lettuce is rich in nutrients, containing a lot of beta carotene, antioxidants, vitamins B 1, B6, vitamin E and vitamin C, as well as a lot of dietary fiber, trace elements such as magnesium, phosphorus and calcium, and a small amount of iron, copper and zinc. Eating lettuce often can strengthen the digestion and absorption of protein and fat, and improve the blood circulation of the stomach.

Precautions and safety requirements for fitness What should I pay attention to in three seasons of fitness?

The winter fitness plan should be formulated around losing weight.

In winter, the digestive function of the human body is enhanced and the appetite is wide open. Many people reach their heaviest weight in winter. On the other hand, winter exercise consumes a lot of calories, which is a good season to remove fat.

It is understood that thousands of members of the National Weight Manipulation Association of the United States have all successfully lost about 14 kg and maintained the weight loss effect for at least three years. When talking about the experience of losing weight, members think that winter is the most critical moment to keep the record of losing weight for one year, and the most important means is exercise.

Exercise regularly in winter.

In winter, people's immunity declines and they are prone to get sick, so another key point of winter fitness plan is to prevent diseases through effective exercise. However, unplanned and irregular exercise can not only keep fit, but also make you sick because of physical discomfort.

Give priority to aerobic exercise

It is cold in winter, and explosive anaerobic exercise is easy to cause physical discomfort and even sports injury. Therefore, we must choose aerobic exercise with smaller exercise range and higher calorie consumption when exercising. In the details, it can be different according to the age difference: young people can arrange high-impact aerobic exercise such as running, which can consume more calories; Middle-aged people can arrange low-impact aerobic exercise such as brisk walking, jogging and climbing stairs; Old people can arrange walking, yoga, Tai Ji Chuan and other projects.

Young people can appropriately increase the amount of exercise in winter, and the time can be longer, such as running, which can be more than 10- 15 minutes in spring, autumn and winter.

The physical condition of middle-aged people generally shows a downward trend. Don't stop exercising because you are busy with work, but exercise according to the amount stipulated in the winter fitness plan.

After making a good winter fitness plan, the key to achieving the best fitness effect lies in persistence, and it cannot be easily discarded because of cold weather or snow. The intensity of exercise is not the most important, but the law is the most important.