Men's fitness pays attention to four details. Both men and women are crazy about losing weight and fitness. Men who want to build a perfect figure through fitness must not be sloppy. There are many details to pay attention to. Here are four details that men should pay attention to in fitness.

Pay attention to four details in men's fitness 1 1, and don't form sports addiction.

In general, people who take part in fitness training for the first time will feel very excited, especially when the exercise is effective. This greatly encourages you to take part in more exercise. But some people can't wait to get into intensive exercise as soon as they enter the gym, ignoring the warm-up before exercise. Moreover, excessive training will often make you exhausted and affect your normal life and work. In this regard, Richard Cotton, spokesman of the American Training Committee, pointed out that fitness is a long-term project, and you should not want to become a bodybuilder in one day.

2. Waking up in the morning and after training are two important periods for you to eat.

While training hard, we need to increase our demand. If you don't eat enough in the morning, you will feel hungry at the end of training. Dr Jacqui Bern, an assistant professor at Colorado State University, said there should be more carbohydrates and some protein in the morning. Egg white is a better choice. In addition, low-fat yogurt, milk and cereal are also good choices. Eat immediately after training, because the body needs to replenish the consumed energy. Eat carbohydrates, protein, water and, of course, delicious snacks.

Diversified training is good for you. It can make your body function develop in a balanced way.

Although aerobic exercise is good for enhancing endurance and cardiovascular system, it has little effect on increasing strength and strengthening body. Only by combining aerobic exercise with strength training can we improve our physical fitness in an all-round way.

4. Stretch before training, but warm up before stretching.

Do 10 minutes of low-intensity pedaling training first. This can not only reduce the injury, but also increase the body temperature before strenuous exercise. When the body tissue is warm, you can do stretching exercise for another 5- 10 minutes, especially the muscle groups and body parts that may be used for stretching.

Men should pay attention to four details in fitness. 1. Poor libido and excessive zinc loss after exercise.

As we all know, zinc is called the sex element of men. "zinc deficiency in the body will affect the number and activity of sperm. For men who take part in fitness exercises, more zinc will be lost, especially when they sweat a lot, so zinc supplementation is particularly important for men who exercise regularly.

Eating lean meat and steak is an effective way to absorb zinc. According to the determination, every100g lean beef can provide about 50% of the daily zinc requirement. Seafood, mushrooms, lean meat, eggs and coarse grains are also rich in zinc.

Second, chromium should be supplemented in time during training.

Maybe you haven't heard of the word "chromium". Chromium is an essential mineral to sustain life. It can reduce cholesterol in human body, increase endurance, make muscle grow and oxidize fat. High quality grapes and Portugal

Raisins have the reputation of natural chromium bank. Ordinary men can provide enough chromium by eating a bunch of grapes every day, and men who participate in fitness exercises need to double it.

Third, exercise cramps, pay attention to supplement calcium and magnesium.

You may think it's because the weather is too cold and you exercise too much, but it's actually caused by insufficient nutrition. The main function of calcium and magnesium synergy in human body is to participate in neuromuscular conduction. Physical exercise is easy to cause calcium and magnesium deficiency in human body, which in turn hinders neuromuscular conduction and leads to leg cramps.

The daily calcium requirement of adult men is 1000 ~ 1800 mg, and the recommended daily dietary supply of magnesium is 350 mg. There are many sources of calcium, among which milk is a good choice. Magnesium contained in green leafy foods is the easiest to absorb, and nuts and seafood are also rich in high-quality magnesium.

Fourth, be careful of catching a cold after sweating

Maybe you don't know, in fact, men need water more than women. For men, muscle needs more than three times more water than fat, while in men, muscle accounts for about 40%, and in ordinary women, muscle accounts for only a little more than 20%. Water can also lubricate joints, regulate body temperature, dissolve nutrients and transport them into human body. Generally, men need about two liters of water every day, and men who exercise consume twice as much water.

Fifth, there is often congestion on the body, and vitamin K needs to be supplemented.

Vitamin K is the hero of stopping bleeding. Without it, blood coagulation will be delayed, and in severe cases, blood will not coagulate. During exercise, some people will be bruised or bruised if they bump a little, which is a signal that the body lacks vitamin K.

Broccoli is very rich in vitamin K. Eating broccoli 2-4 times a week can relieve congestion or congestion. Secondly, asparagus and lettuce also contain vitamin K. Regular consumption of foods rich in vitamin K can not only strengthen the elasticity of blood vessel walls, but also prevent congestion and congestion. Men should be strong, and when they come out to exercise, they should give full consideration to diet. Proper exercise and a nutritious and healthy diet will make you healthier and stronger.