How long is the fitness time? Due to the lack of regular exercise, it is easy to cause sports injuries or induce diseases. The following is how long it took me to organize a fitness-related content for everyone. Let's have a look.

How long is a fitness time 1 1, and how long is a fitness time?

Many people will stay in the gym for a few hours and reconnect all the equipment, but they still feel dissatisfied, which is easy to make people tired and lead to muscle aches. If they are not careful, they will cause sports injuries. 40 minutes is enough for beginners. You can jog 15-20 minutes, exercise 10 minutes, and do some flexibility training. For most people, 1 hour is the best data.

2. Why can't the fitness time be too long?

1. As time goes on, our concentration will decrease.

According to the research data of psychology, our concentration time on one thing is about 40 minutes. Then with the increase of time, our attention will decrease, and fitness exercise is no exception. Therefore, it is scientific to divide the class time into 45 minutes. Everyone should know whether our nervous system can control us to lift the weight, whether our thoughts can be completely focused on the muscles we want to train, and whether we can do it.

2. Training intensity is greater than training time.

Fitness should improve their training load, increase the weight of equipment or the number of movements, and then strictly control the interval between each group. It is also important to control the interval.

Therefore, in every exercise, don't use the length of training time to determine the effect of your exercise, but feel the contraction of your muscles more, pay attention to the' form' of your training movements, and pay attention to your every training. This is the right way, and the longer you train, the more likely you are to overtrain.

3. What are the fitness taboos?

1, usually don't exercise, crazy exercise on weekends.

It is often seen that some people are busy with work, and weekend sports are fitness, badminton and running. "weekend exercisers" are very typical among white-collar workers. Because the working day is busy and I don't get into the habit of taking time to exercise, I often concentrate on "crazy exercise" on weekends, which is very unscientific. Because "surprise exercise" is often accompanied by a large amount of exercise and long-term exercise, and because of the lack of regular exercise at ordinary times, the cardiovascular system, muscle tissue and other human functions have not yet established an adaptive mechanism for this high-intensity exercise, which is easy to cause sports injuries or induce diseases, and as a result, they have to face "painful Monday".

2. Take a rest directly after exercise

Many people stop to have a rest immediately after strenuous exercise. The consequence of this is that the rhythmic contraction of muscles will stop, and a large amount of blood that originally flowed into muscles cannot flow back to the heart through muscle contraction, resulting in a decrease in blood pressure, temporary cerebral ischemia, palpitation, shortness of breath, dizziness, pallor and even coma.

How long is the fitness time? What can't I eat after fitness?

1, cold dishes

After fitness, unprocessed raw and cold vegetables are not suitable. Carrots, celery, peppers and broccoli may be healthy low-fat foods, but they are not suitable for eating after exercise because these foods are not enough to supplement energy to maintain a healthy metabolic rate. But if you must eat vegetables, you can add sauces such as yogurt, nut butter or hummus to make salad, but you can't use cream.

2, high-fat fast food

Potato chips, French fries, hamburgers, hot dogs and cornflakes may fill your hungry stomach quickly, but eating them after fitness is equivalent to wasting the previous exercise effect. The fat in these foods is difficult to digest, which is not what people want to see after exercise. What needs to be supplemented after exercise is glycogen, not increasing the fat stored in the body.

3. Salty snacks

Snacks with excessive salt, such as potato chips or pretzels, will reduce the body's potassium content, leading to slower recovery. Potassium, a mineral, plays an important role in cell activities, which is more important than sodium in salt. Because of exercise and sweating, the body loses a lot of electrolytes, so it is not advisable to take too much potassium because of eating foods with too much salt.

What do you eat to gain muscle after fitness?

1, eggs:

Protein in eggs can best meet the human body's demand for protein. Eating a small amount of eggs to strengthen muscles is equivalent to eating a lot of beef and other foods. Egg yolk also contains vitamin B 12, riboflavin, folic acid, vitamin B6, vitamin D and vitamin E, as well as minerals such as iron, phosphorus and zinc.

2, almonds:

Almond contains vitamin E, the most easily absorbed antioxidant by human body, which can prevent muscle injury after high-intensity exercise and promote muscle growth faster.

3. Salmon:

Salmon is rich in high-quality protein and omega -3 fatty acids. Dr. Jinker, a nutritionist, said that omega -3 fatty acids can help reduce the decrease of muscle protein after exercise and help muscle recovery.

4. Yogurt:

For sports recovery and muscle growth, yogurt is the best golden partner of protein and carbohydrate ratio. It is best to choose yogurt with fruit particles.

5. Olive oil:

Monounsaturated fat in olive oil is an antimetabolic nutrient, which is beneficial to health. It can protect muscles from injury.