You can't run on the side of the road. Research shows that roadside fitness is equivalent to no exercise, which can't make people healthier and prevent diseases.
3. It should not exceed 1 hour. Regular training exceeding 1 hour will increase the risk of arrhythmia. It is recommended to run for more than half an hour and less than 1 hour. Marathon often exceeds 1 hour, so it is not recommended for everyone to participate.
4. the PM2.5 in air-conditioned rooms will drop significantly, and the gym is a good choice.
5. Using a treadmill and wearing a pair of protective sports shoes will help reduce the impact on the knee joint and play a very important role in protecting the joint.
6. Proper strength training, such as climbing stairs (not going down stairs) and squatting to stand up, can strengthen muscles and protect joints.
Food that can't be eaten by exercise.
1, cold vegetables. 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.
4, bacon barbecue. It's okay to eat barbecue in moderation, but it's only suitable for breakfast and reserve calories for the next day's activities. Not suitable after exercise. Because barbecue is not easy to digest, it will hinder the metabolism after exercise. Therefore, eggs and other foods should be the first choice to supplement protein.
5. Pizza. Pizza contains too much oil, especially sausages and other fillings, so it is not suitable for eating after exercise. Eating a small piece can offset an exercise. If you have to eat pasta, you can choose whole wheat bread, cheese and so on.
Extended data
Food that can be eaten after fitness
1, learn to dance and often eat rice. Gymnastics and dancing should be the first choice for people who want to keep fit, but this kind of exercise does not consume a lot of fat. Therefore, in the diet, the intake of calories and fat is lower, and carbohydrates are mainly used to provide energy. Rice is the best food to supplement carbohydrates, which can make you more energetic in exercise.
2, practice strength to make up for protein. In order to build strong muscles, some people often do strength training such as dumbbells and barbells. This kind of exercise is heavy and requires a lot of protein. In order to ensure sufficient energy, 1 ~ 1.5g protein should be consumed per kilogram of body weight. It is suggested to eat more beef, beef tendon, fish belly, tenderloin, clams, mussels, low-fat yogurt and other foods, because they can better help muscle tissue grow.
3. Love to play ball and drink more soup. Table tennis, badminton and tennis can exercise people's reaction speed and flexibility. Besides normal diet, you can drink more soup, which is rich in calcium and some amino acids, which is more helpful for exercise. Because these exercises make people's eyesight tense, they should also give enough vitamin A or carotene, and take cod liver oil appropriately when necessary.
People's Health Network-What should we pay attention to in running and fitness?
People's Health Network-What to eat after fitness? Food that can't be eaten during fitness exercise.