15 Effective exercise suggestions, we all know how to pay attention to exercise. The correct exercise method will make it easier for us to achieve the purpose of exercise, and the wrong exercise method will often get twice the result with half the effort. Let's take a look at 15 effective exercise suggestions, hoping to help everyone.
15 effective exercise suggestions 1 1, bring a friend.
When people start to exercise, a common complaint is that they don't have anyone to exercise with. But these complaints are consistent with the research results. Some studies on motivation and exercise show that you will exercise harder when you have friends present.
When your partner works harder, your performance will also improve. Your exercise has also become easier. So, next time you find it difficult to stay on the platform for a minute, or you want to run an extra kilometer, call a friend.
2. Supplement carbohydrates before exercise.
You may have heard someone even a fitness expert say not to eat before exercise. Some people even advise you to avoid carbohydrates unless you are doing some exercise, such as running or lifting weights.
Everyone has a reason not to eat. Unfortunately, you were misled. Research supports the opposite of not eating. Before you do any exercise, you need to increase carbohydrates. Because carbohydrates are the main fuel for your body.
When you are full, you will work harder, which has a magical effect on muscle growth and calorie consumption. Those who exercise in the morning but hate breakfast can choose to eat things like toast or oatmeal.
Music can provide motivation for your exercise.
Everyone has their own playlist and their favorite sports songs. You may like listening to heavy metal or pop music, which is helpful for your exercise. You're not wrong! Some research has been done on the power of music.
A study found that people who listen to music have higher levels of serotonin and dopamine, which helps the recovery process. Another study found that the type of music you listen to is very important. Research shows that music beat from 130 to 140 per minute can improve people's performance. So, choose songs that make your heart beat faster, not those sad songs with slow rhythm.
Step 4 drink coffee and chocolate milk
When many people start dieting, they usually give up some of their favorite foods and drinks. Cream, sugar or coffee usually contain extra calories. But coffee can help you exercise if you don't eat too much. This is an exercise suggestion that is rarely mentioned, but it really works!
A study found that coffee can not only provide energy, but also give you motivation and improve your performance. Another study on coffee and exercise found that drinking a cup of coffee before exercise can make exercise more enjoyable. Another study also found that it helps to burn more fat.
When you were young, your mother might ask you to drink milk. But chocolate milk may also be a good choice. A study found that drinking low-fat chocolate milk after exercise is helpful to recovery, just like commercial recovery drinks. The ratio of carbohydrate to protein is 4: 1, which helps to stimulate muscle repair and energy supplement.
5. Water is always the key.
Almost all diet or exercise advice includes drinking water. Water is one of the best drinks you can replenish water, and it's free! The intensity of exercise depends on how much water your body has lost. How much you sweat will also have an impact.
But why is water important? Let's take a closer look.
Most of our bodies are made up of water. Not surprisingly, you need a lot of water-even more when you exercise. Many people are dehydrated when they go to the gym, and they will be more dehydrated after exercise. This may have a considerable negative impact. Your exercise will become more difficult, your performance may be problematic, and it will take longer to recover.
A 2% reduction in the weight of human water will lead to this situation. Some people can lose 6- 10% in one exercise. It is recommended to drink at least 15 to 30ML of water per kilogram of body weight every day (for example, if you drink 120kg,120 *15 ~120 * 30, about 1.8L~3.6L). In order to prevent water loss, some experts also suggest weighing before and after exercise.
6. Add an exercise on the slope.
Surprisingly, when you walk or use the treadmill, increasing the slope will have many benefits. A study found that leaning walking can improve the activities of hamstrings, crotch, hips, knees and ankles compared with walking without leaning. Another study found that it can reduce the stress on your limbs and joints. It can also improve your lung function. As we all know, it can increase the calories you burn every hour.
7. Interval training: short but sweet.
High-intensity interval training (HIIT) has become a more popular exercise method, which has good reasons. Compared with other sports, interval training can reduce more cardiovascular risk and fat. A study found that in long-distance running, just 20 minutes of rapid exercise can burn twice as many calories. Although you don't want to do interval training completely, it will be a good supplement when you are short of time or relaxed all day.
Step 8 go out
When you were a child, your parents might tell you to play outside. With the growth of age, when work and life dominate, outdoor activities will become less and less. However, excellent outdoor activities may be just what you need. A study found that people who exercise outdoors will be more energetic and less angry. Experts also compare this with those who only exercise indoors.
9. Change it from time to time
Another important exercise suggestion is to change the exercise mode from time to time. One's biggest complaint is boredom. For most people, daily life can make them feel in control and help them stay on the right track. But others will struggle or be afraid to do the same thing over and over again.
You can do a lot of sports, such as yoga, pilates, HIIT, weight lifting and aerobics, you know. It can be said that all kinds of exercises you do contribute to your muscle growth. A study found that participants who do squats and semi-squats at the same time have better effects than those who only do squats. Now, you don't need to change your exercise style every time, but changing it from time to time will relieve your boredom and be good for your health.
10, never skip the warm-up.
You often hear fitness experts emphasize warm-up or stretching before and after exercise. Although this is a reliable idea and should be done, some people think it is unnecessary. Many people skip warm-up, either because they don't have time or because they don't want to warm up. But research shows that you shouldn't do this.
Not only stretching is good for exercise, but also dynamic warm-up is good. A study by Austin State University found that people who do a little leg stretching and squatting can put more energy into squatting. On average, they can squat 8.36% more than when they only do typical stretching. Their lower body stability has also improved by 22.7%. Warm-up has also been proved to increase blood flow and your range of physical activity.
1 1, don't skip weight training.
This is an exercise suggestion that some people don't want to hear: don't neglect weight training. We all know that a person may only do aerobic exercise. Although it may be effective in the short term, it will not do much good in the long run. Your daily activities need to include some weightlifting events. Why? Because your metabolism will gradually slow down, it will obviously become more difficult to lose weight. A study by Harvard School of Public Health found that people who do 20 minutes of weight training every day gain less abdominal fat than those who only insist on aerobic exercise.
12, give a massage
Massage looks more like a reward than something you should accept every day, but it is actually good for your exercise. A study by McMaster University in Canada found that massage helps muscles reduce inflammation and increase mitochondria. What does this mean? You will gain more strength in exercise and recover faster.
13, have a good sleep.
Everyone knows that a good night's sleep is very important for daily function. However, it is also crucial for your exercise. Lack of sleep will hinder your performance, and burning calories will make it difficult for you to do better in the next training.
Why? Sleep helps your muscles and body recover from training, so lack of sleep can lead to symptoms or stagnation of overtraining. Although not everyone can fall asleep easily, it is recommended to sleep at least 7 to 9 hours every night.
14, eat more protein before going to bed.
You often hear people stop eating after dieting for a period of time, and swear to lose excess weight. Although this is correct in theory (calorie intake vs calorie consumption), it is not completely healthy.
When you exercise vigorously, your body needs time and enough nutrition to recover normally. Protein helps to rebuild muscles, which is one of the basic foods you need to keep full. A study in the Netherlands shows that eating foods rich in casein before going to bed can help you keep the synthesis of amino acids and protein while sleeping. Of course, this does not mean that you need to eat more before going to bed. A Greek yogurt or a cup of cottage cheese will help.
15, aerobic exercise has a bad reputation.
Aerobic exercise has many data to support your health benefits. Whether you do high-intensity or low-intensity exercise, you can benefit from it. But aerobic exercise is famous, and many people don't even do aerobic exercise. However, if you are a person who often does not do aerobic exercise, it is not a bad thing to add aerobic exercise to your daily life. Why? Because it can strengthen your muscle exercise.
If you have done aerobic exercise and then tried to lift weights, you will know that the result is not satisfactory. When you try to lift a heavy object, your whole body gives up. However, if you want to get the benefits of aerobic exercise, it is better to find time after your weight lifting training. You will get more energy and burn more fat.
A study in the Journal of Sports Science and Medicine found that those who do high-intensity aerobic exercise will gradually slow down their sustained muscle growth. Those who do low-intensity exercise benefit more from muscle growth over time. So I suggest that if you do high-intensity aerobic exercise, you should wait at least 3 hours before doing long-term aerobic exercise.
15 effective exercise suggestion 2 1. Running makes you younger.
Regular exercise not only makes you healthy, but also makes you look younger. If you don't exercise in your twenties, you will get old after 35, so exercise as early as possible. The simplest exercise is to run for an hour every other day. As long as you persist for one year, you will be pleasantly surprised to find that your body fat has decreased, your abdominal fat has disappeared, your eight-pack abdominal muscles have come out, your ass has become warped, and your legs and feet have beautiful lines.
2. Many girls don't know what strength training is.
Strength training refers to a kind of exercise to improve the strength, endurance and shape of muscle groups through repeated, group and rhythmic weight-bearing exercises.
Different exercise time, different groups and different negative weights will have different effects. For example, in order to improve muscle endurance and increase muscle elasticity, it is necessary to adopt the training method of less times and more loads.
Strength training is mainly anaerobic exercise, such as weight-bearing squat, push-ups, barbell rowing and other sports. But we can make it have the advantages of aerobic exercise by light weight, multiple times and multiple groups, which can decompose lactic acid produced by anaerobic metabolism again and reduce muscle discomfort.
3. How to replenish water during exercise?
Drink water before exercise, especially when you do exercise that consumes a lot of energy, in case you don't replenish water in time during exercise. Generally, you should drink water one hour to one and a half hours before exercise.
General exercise, just drink water. If the exercise intensity is high and the time is more than 3 hours, it is recommended to drink milk or chocolate milk, which can supplement the sodium and calcium lost with sweat, provide energy and help the body recover. If you don't like milk, you can drink coconut milk.
It is recommended to drink water every 15 minutes. Everyone sweats differently during exercise and needs different water, as long as they don't feel thirsty. Generally speaking, people who are prone to sweating should replenish10/10-170ml of water every 10- 15 minutes.
4. People who practice well in the core are not in bad shape.
The so-called "core" is the middle link of the human body, that is, the area below the shoulder joint and above the hip joint, including the pelvis. It is a whole composed of waist, pelvis and hip joint, and contains 29 muscles.
Core muscle group is responsible for stabilizing the center of gravity and transmitting strength, which is the main link of the overall force, and plays an important role in the activity and force of upper and lower limbs. Strong core muscle groups play a stabilizing and supporting role in body posture, sports skills and special technical movements in sports.
Therefore, anyone with graceful posture, strong body control and balance ability must train the core muscle groups well.