1, enhance self-confidence
Fitness is a long-term process, which can exercise people's patience, reduce physical pain and make you more confident.
2, good skin, good figure, more favored by women.
Although women in China don't like big people like foreigners, they prefer men with a little muscle. They look tall and handsome when fighting, which makes them feel safe. Moreover, men who exercise regularly will have better skin and people will look younger.
Step 3 decompress
Living in this high-pressure society, men face the greatest pressure every day. Give it up. It's too ambitious. Don't give up, you are at a loss. Why not exercise to relieve stress? Relevant researchers have found that during running, the human body will produce a substance called "endorphin", which can make people's body and mind in a relaxed and happy state. Endorphins, also known as "happy hormones" or "young hormones", can make people feel happy and satisfied and help people relieve stress and unhappiness. So, if you want to be happy, run. If you want to be happy, you must take the initiative to sweat.
4. Improve sexual function
According to a survey, compared with sedentary people, walking fast for 30 minutes four times a week or doing other exercises with equivalent energy consumption, such as swimming and jogging, can reduce the incidence of sexual dysfunction in adult men by 2/3. So proper fitness is very helpful for sexual function.
5, improve sleep
Men in the workplace are prone to insomnia because of too much pressure. Poor sleep will affect people's attention and the effect of going to work will plummet. Regular exercise can help you fall asleep quickly and stay away from insomnia.
According to the above description, we know that men's fitness has many benefits, which can not only cultivate a perfect figure for themselves, but more importantly, it can make you look healthier on the outside and exercise stronger on the inside, but it is a very long process, and men still need to work hard to persist.
The Best Exercise for Men's Fitness in Summer
First, take a walk.
Recommended index: ★
Chinese medicine points out that walking is the best aerobic exercise in summer. First of all, walking is easy to master. Secondly, walking is not limited by time and place. In addition, walking on the flat ground has little pressure on knees and ankles, which is suitable for almost everyone, including the elderly, the infirm and the severely obese. The walking equipment is also very simple. All you need is a pair of comfortable sports shoes, and you can embark on the road to health.
Everyone can find out the appropriate amount of exercise according to their age, physique and severity of illness. The general principle is not to be tired, and consciously sweat a little at every activity. During exercise, if you feel pain, fatigue and discomfort in the liver area, you should stop exercising and rest on your back to increase the blood flow of the liver and reduce the burden on the liver. After exercise, if the appetite improves, the body and mind are happy, the fatigue is reduced, and the liver function is improved, you can increase the activity according to your own ability.
Second, badminton and table tennis.
Recommended index: ★★★
Badminton and table tennis are usually played in air-conditioned rooms, but because of the large space, people will feel comfortable during the exercise. This kind of exercise consumes a lot, and the pores of the people after exercise are open and the whole body is comfortable.
However, it is worth noting that we should pay attention to mastering the correct posture when playing badminton. Playing badminton in the wrong posture for a long time can easily cause sports injuries. For example, the most common injury of medial ligament of elbow joint during spike is caused by the elbow joint being lower than the shoulder joint when killing the ball.
Third, yoga.
Recommended index: ★★★★
In summer, the qi and blood of the human body are relatively smooth. At this time, practicing yoga is not only a lot easier, but also the body will become more relaxed and comfortable after being fully stretched. Men who want to lose weight, while doing yoga, a relatively light diet will also make the fat around the loose belly and waist more compact and tangible. In hot summer, many people become irritable. Breathing and meditation through yoga can also relieve your anxiety.
It should be noted that there is no need to drink too much water before practicing yoga, and water or salt (such as 0.9% saline) should be added immediately after sweating; Practice time should be based on personal physique. Generally, it is advisable for beginners to practice for about 30 minutes, and it is forbidden to practice excessively or even overloaded. If you feel chest tightness, palpitation, shortness of breath, headache and other discomfort during exercise, you should immediately stop practicing and rest in a place with fresh air, good ventilation or normal room temperature. If you can't relieve yourself or have serious symptoms after rest, you should seek medical advice in time; After exercise, the loss of body fluids or high temperature environment may cause temporary brain hypoxia. Avoid taking a cold bath, blowing air conditioning or drinking cold drinks immediately, and take a hot bath after a short rest to replenish water.
Fourth, climb the mountain.
Recommended index: ★★★★★
The effect of climbing mountains to lose weight in summer is remarkable. The sun is shining and the heat is unbearable in the city. It will be much cooler and more comfortable in the mountains. The temperature on the mountain is at least two degrees lower, plus rich vegetation and fresh air, which makes people feel happy.
Climbing a mountain in hot weather increases physical exertion by about 20%-30%. Moreover, mountain climbing is aerobic exercise, so men can take a watch with them. Every time they get tired of climbing, they should bring their watches to have a test. If the heartbeat reaches 120 times per minute and lasts for 10 minutes, it shows that this exercise has achieved the purpose of burning fat.
Verb (abbreviation of verb) Recommended item: swimming.
Recommended index: ★★★★★★★
Swimming is a whole-body exercise, which can exercise almost all the muscles of the whole body and improve your cardiopulmonary function. Swimming time is very important. Six or seven in the morning, four or five in the afternoon and after seven or eight in the evening are all good choices. You can swim 10 minutes to half an hour at a time, about two or three times a week.
The water temperature is low in summer morning, so you should wipe your body with cold water before entering the water to adapt your body to the stimulation of cold water and prevent cramps and other accidents. But try not to swim after 10 at night, or you will lose sleep because of excessive nerve excitement. Under the action of water waves, water waves will constantly rub the human epidermis, so that the skin can be relaxed and rested, so people who swim often have smooth and soft skin.
In summer, nothing is more comfortable and beneficial than swimming. When swimming, the body is directly immersed in the water, which not only has great resistance, but also dissipates heat quickly and consumes a lot of heat. The test shows that swimming 100 meters in water will consume 100 calories, which is equivalent to running 400 meters on land or riding a bike 1000 meters or skating 1500 meters. So water sports will make many people who want to lose weight get twice the result with half the effort.
Dietary precautions:
First of all, eat a small amount of food before exercise. "It is very bad for human health to start exercising on an empty stomach and just after eating." Chongqing nutrition and sports experts said that eating a small amount of food half an hour before exercise can avoid digestive disorders caused by physical activity and enhance the exercise effect. If it is morning exercise, you must avoid indigestible food for breakfast, and it is best to eat a small amount of dairy products, cereals, fruits and drinks.
Secondly, we should replenish water in time during exercise. Chongqing nutrition and sports experts say that if the exercise time is less than 1 hour, drink 150 ml to 300 ml of water every15 minutes; If the exercise time is 1 to 3 hours, you should replenish sugar water to your body in time to avoid hypoglycemia. In addition, don't drink ice water during exercise, because drinking ice water during strenuous exercise will cause digestive system problems; Also, don't drink water immediately after strenuous exercise, because after exercise, the metabolism of the human body is accelerated and sweat is discharged. Drinking water immediately will accelerate the loss of inorganic salts in the body, so take a break before drinking normal temperature water and light salt water.
Exercise consumes minerals such as calcium and magnesium in the body. At the same time, calcium and magnesium supplementation will increase the burden on the stomach and easily lead to bad stomach. Drinking soft water is relatively better, but the same mineral composition will be less. Therefore, if you use soft water to replenish water during exercise, you'd better eat some foods containing salt and minerals at the same time. Hard water is more suitable for supplementing mineral components such as calcium and magnesium after exercise. Because it is easy to increase the burden on the stomach and intestines, you can take a few times after exercise. Drinking hard water can also prevent leg cramps and muscle spasms during exercise.
Finally, it is not advisable to eat acidic foods such as fish after exercise. Chongqing nutrition and sports experts said that after exercise, sugar, fat and protein in the human body are decomposed in large quantities in the absence of endogenous oxygen, resulting in acidic substances such as lactic acid and phosphoric acid, which will stimulate human tissues and organs and make people feel sore muscles and joints and mental fatigue. Fish and other foods are acidic foods. Eating these acidic foods after exercise will make body fluids more acidic, which is not conducive to the relief of muscle and joint pain and physical fatigue. Experts suggest that you should eat more alkaline foods such as fruits, vegetables and bean products after exercise to maintain the acid-base balance in the human body, thus eliminating exercise fatigue and keeping healthy.