How can fitness experts prevent afternoon fatigue and stick to the fitness plan? Exercise is the basic way to keep healthy. Exercise is very important in our daily life. We should arrange the exercise time reasonably. Aerobic exercise can increase the oxygen content in our brain. If you know how fitness experts can prevent afternoon fatigue and stick to the fitness plan, then act quickly!
How do fitness experts prevent afternoon fatigue 1
Researchers and fitness coaches say that no matter whether you exercise in the morning, afternoon or evening, you can prevent noon fatigue by slightly adjusting your daily fitness plan.
Some fitness experts say that noon is the most ideal exercise time.
James McKenna, a professor of physical activity and health at Leeds Metropolitan University in the United Kingdom, said that the refreshing effect of noon exercise can last for three to four hours.
In a paper published in the Journal of Occupational and Environmental Medicine on 20 1 1, the researchers monitored 17 1 employees of a large oral health group in Sweden who joined the working hours fitness program. These employees said that their work efficiency has improved and their vacation time has decreased.
According to fitness experts, the ideal arrangement is to do high-intensity exercise two or three times a week, and add lower-intensity projects, such as yoga, walking or weight training.
In addition, in a week's exercise, combined with different events-aerobic exercise, core muscle training and flexibility training can be carried out at the same time, and endurance, strength and stretching training can also be carried out alternately. Anne Laitong, a registered personal fitness trainer in Atlanta, was appointed by the National Academy of Sports Medicine in Chandler, Arizona, as a teacher in the national fitness studio.
A researcher said that the refreshing effect of exercise at noon can last for three to four hours. Malay said that if you don't feel tired, nutrition is as important as exercise. She suggested eating something every three hours, including a snack, such as a small piece of fruit, one hour before exercise and a meal containing protein and carbohydrates within one hour after exercise.
Improper diet will make you feel exhausted. Samantha Heller, a sports physiologist and senior clinical nutritionist at new york University, said, "Eating cakes for breakfast or fast food for lunch will consume your energy.
Heller said, remember to drink some water during fitness and keep drinking water all day. She said: I feel tired when I am short of water. You may not know the reason, but you do feel tired.
How do fitness experts prevent afternoon fatigue? 2. Several guidelines that should be kept in mind in summer fitness.
First, choose clothes that absorb sweat.
When exercising in summer, the temperature and humidity are very high. Be sure to wear a sweat-absorbent cotton shirt instead of tight sportswear. If the moisture is not discharged, it will put a lot of pressure on the heart. It is best to prepare a set of dry clothes, especially a coat, and put on wet clothes immediately after exercise, otherwise it will easily lead to rheumatism or arthritis.
Second, avoid "working" at high temperature.
Keep a short period of low exercise in summer, and let your body adapt to the hot weather slowly. Especially when the sun is strong from noon to 2 pm, try to avoid outdoor sports, because ultraviolet rays are particularly strong during this time, which will burn the skin and even stimulate the retina and meninges.
Third, don't drink too much water.
If you drink plenty of water after exercise, it will increase the burden on the blood circulation system, digestive system and especially the heart. The result of drinking plenty of water will only be more sweating, further loss of salt, causing convulsions and cramps. It is recommended to use a small amount of drinking water many times.
Fourth, reduce exercise in a timely manner.
Affected by the scorching sun in summer, many sports are not suitable. You can climb stairs instead of climbing mountains, and you can take a walk in the morning and evening instead of running. The best exercise in summer is swimming, which can cool down while exercising. If you must do long-distance exercise, pay attention to help your body temperature dissipate and rest frequently.
5. Don't forget the heatstroke prevention measures.
If you do outdoor sports, you'd better wear sports sunglasses, sun hat and sunscreen to prevent the invasion of ultraviolet rays, and bring cool oil and Huoxiang Zhengqi water (pills) to prevent heatstroke.
Sixth, replenish water in advance.
The temperature is very high in summer, and a lot of exercise makes the water in the body lose faster. Therefore, it is recommended to drink 800 ml of water half an hour before exercise. If outdoor exercise lasts more than 30 minutes, be sure to bring a bottle of water, preferably supplemented with salt.
Seven, reasonable intake of food
Eat some staple food or fruit one hour before exercise to prevent low calorie intake and poor physical strength.
Eight, cooling should not be too urgent.
After exercise, the metabolism of all tissues and organs in the whole body increases, and the capillaries in the skin dilate a lot. At this time, if you take a cold shower or blow an electric fan immediately, the capillaries will contract as soon as they are cold, and the sweat glands will be closed, which is easy to catch a cold.