Secondly, it is necessary to properly supplement carbohydrates, such as rice, bread and potatoes. Because muscle growth needs not only protein, but also carbohydrates to supplement energy.
Don't jog for more than 20 minutes in the morning. It can increase resistance and improve cardiopulmonary function. Jogging doesn't need to be done every day, it will affect muscle growth.
Extended data:
Drink sugar water and eat bread in the morning exercise.
Cold autumn and winter sports need to consume a lot of energy, and there is little energy left after a night's consumption. Exercise on an empty stomach in the morning can cause hypoglycemia, dizziness, dizziness and even fainting.
Therefore, it is advisable to drink some sugar water and eat a piece of bread before exercise, especially for patients with hypertension. Drinking a cup of boiled water before exercise can dilute the blood and avoid coronary circulation disorder.
Exercise an hour after meals.
After a meal, most of the blood in the body will be concentrated in the digestive system. If you exercise, some blood will flow from the digestive system to the limbs to provide energy, which will not only seriously affect food digestion, but also lead to abdominal distension and stomach pain, and may lead to gastroptosis in the long run.
Therefore, it is best to start exercising one hour after meals, or eat less nutritious and high-energy foods, such as bananas, honey, jam bread, energy bars, etc., and then eat dinner after exercising for a while.
During exercise: prevent injuries step by step.
Most injuries are caused by overtraining. Every time you exercise, in addition to making full preparations, you should also strictly abide by the principle of gradual progress, so that your body can gradually adapt to the stimulation of exercise and gradually become stronger. The famous training mileage rule: the mileage increment you run every week should never exceed 10%.
At the same time, follow the training method of alternating strong and weak movements. Moreover, Chinese medicine says that it is necessary to restrain and nourish yin in autumn and winter, and exercise should also conform to this principle, that is, the amount of exercise should not be too large, and sweating should not lead to the loss of yang. It is advisable to choose projects that are relaxed and gentle and have a small amount of activities, step by step.
You can stop sweating when the whole body is slightly hot, which can ensure that the yin essence is restrained and the yang is not consumed. If you are very tired after exercise and still feel unwell, headache, dizziness, chest tightness, palpitation and loss of appetite after a few days of rest, it is likely that you have exercised too much and your recovery measures are improper. You must reduce the amount of exercise and pay attention to nutritional recovery in the next exercise.
References:
People's Network-Pay attention to how to eat in autumn and winter fitness.