1, never drink water during exercise.
Nothing is more ridiculous than this. You don't even have to wait until you are thirsty to drink water. If you feel dehydrated, replenish water immediately. You should drink a glass of water before exercising in the morning.
Cells in the body need circulation to get the energy they need and excrete waste. When water is scarce, the body fluid that moistens cells will be reduced, and cells cannot move normally. Without body fluids, muscles can't continue to work, and the heart will be extremely tired. Part of the lost body fluid is blood. This means that the heart must beat several times to maintain reduced blood circulation.
2. Eating sugar before exercise can improve energy level.
Eating sugar before a game or exercise does more harm than good. Even things like honey and lemon juice can have a bad effect. Through physiological research, it is found that sugar can cause insulin reaction. In this way, the sugar in the body will be driven to the storage organ.
You need to eat sugar to replenish the exhausted energy. Only after an hour and a half of continuous exercise, such as marathon, golf or tennis, extra sugar will not produce extra energy.
It is forbidden to eat certain foods before exercise.
A large number of experiments in the Human Exercise Laboratory of UCLA prove that what kind of food people eat has nothing to do with exercise or health. We collected information about this, selected fast food and gave it to the athletes in the university for free. Indigestible, flatulent, seasoned-everything. No matter on the playground or in the laboratory, no matter the athletes themselves or the researchers, no one found any strange phenomenon, and no athlete got sick because of eating "forbidden" food.
4. Don't eat before swimming.
How did this statement come about? We don't know. There is neither record nor scientific evidence. Spasms rarely lead to drowning. People who drown because of spasms may suffer from heart disease.
The theoretical basis against eating before swimming is that doing so will introduce blood into the intestine. According to this statement, at the beginning of exercise, the heart will be overloaded because muscles also need blood. In fact, once you start exercising, blood will flow to the intestine and then to the muscles.
After a meal, you can only feel a sharp pain in your ribs at most. But cramps have little to do with food.
2. What are the six secrets of healthy exercise?
How can I exercise healthily? Here I recommend six tips for healthy exercise for everyone to learn.
Can you exercise on an empty stomach?
Yoga and other exercises can be carried out before meals, and fasting does not hinder the exercise effect. More vigorous exercise can also be done before meals. Studies have proved that high-intensity exercise before meals can bring more muscle decomposition and fat decomposition. This decomposition will * * * the body to synthesize protein, which is more conducive to the formation of muscles, and even conducive to the secretion of more growth hormones, thus delaying aging.
However, if you are just beginning to exercise, have poor physical fitness, or have obvious hunger, it is best not to do high-intensity exercise to avoid excessive blood sugar reduction or stomach discomfort. People with high blood pressure, diabetes and stomach problems should pay special attention.
When is the best time to exercise?
Most of the data have two opinions: one is morning exercise, and people in the health department support morning exercise. A recently published study also shows that for those with poor diet and high energy intake, taking exercise in the morning can inhibit the excessive rise of blood sugar and blood lipid and prevent obesity. This view is consistent with China's traditional health preserving theory. Traditionally, people work at sunrise and rest at sunset. The life that human beings have adapted to for thousands of years may be the beginning of physical activity when the sun rises. Unfortunately, many office workers often stay up late to work overtime, rest late at night, and it is difficult to get up at 6 am to exercise. Most people rush to work after breakfast.
Another way of saying this is to suggest afternoon exercise, and people in the sports world seem to agree with this statement. Because around 4-6 pm, the human body's physical strength, endurance, joint toughness and flexibility are good, and sports injuries are not easy to occur. It's a pity that most people are either at work in the afternoon, or there is traffic jam on the way to work, so there is really no time to change clothes and shoes to exercise.
Six secrets of healthy exercise
In fact, ordinary people's fitness is not for competition, but deliberate pursuit is counterproductive. As long as you can keep yourself going and exercise at your most convenient time, that's the best. Compared with no exercise, it is good to get only 70% exercise effect even at night.
How long can I eat after exercise?
After strenuous exercise, it is best to relax and rest 1 hour before eating, at least 40 minutes apart. When blood is mainly supplied to muscles, the gastrointestinal function is weak and the digestion and absorption ability is low. Eating too much at this time can easily lead to physical discomfort and even increase the risk of gastrointestinal diseases. If you don't drink enough food at the moment, it's easy to get into stomach trouble.
Some women may ask, will eating immediately after exercise make you fat? In fact, eating a lot of food rich in protein within one hour after exercise is helpful for muscle synthesis. But most people who control their weight through exercise don't need to synthesize large muscles, so they don't need to eat immediately. It's better to have a rest before eating.
If it's a low-intensity exercise, such as just taking a walk, doing radio exercises, and playing Tai Ji Chuan, the heartbeat doesn't increase much, so you don't have to worry too much about the meal time.
What is better to hydrate after exercise?
You may be a little thirsty after exercise. At this time, everyone really wants to drink some iced sweet drinks, which is absolutely impossible! The harm of drinking cold drinks immediately after exercise is well known, but high-sugar drinks themselves are not suitable for drinking.
Studies have shown that you should never eat food with high blood sugar after exercise, which will offset or even completely lose the fitness and muscle building effects of exercise. If you want to drink sweet drinks, you'd better drink low-sugar drinks, and you must drink them slowly to avoid the rapid rise of blood sugar. Drinks with too high acidity, such as cola (pH 2.5, more acidic than vinegar) and fruit juice, are also not suitable, because blood lactic acid is relatively high at this time.
Tea and mung bean soup are both good choices. If you sweat too much and feel weak, you can add a little salt (if it is a little salty). Milk and soy milk can also be drunk. Comparatively speaking, milk has a better effect, because it can provide amino acids, which is beneficial to muscle formation while relieving hunger and replenishing water. Leucine in whey is especially beneficial to the synthesis of muscle protein.
Milk and soybean milk have an additional benefit, that is, they can provide a feeling of fullness, which can quickly resolve the anxiety of eating and prevent the problem of overeating after exercise.
Do you need to eat a lot of protein after exercise?
If you don't want to take part in bodybuilding competitions, you don't have to eat seven or eight egg whites every day, and you don't have to take protein powder to increase the supply in protein. In fact, too much protein is a heavy burden, even harmful to the kidneys. The supply of normal diet in protein is sufficient, but it is not recommended to eat only vegetables, fruits and coarse grains.
How long does it take to exercise after dinner?
This problem is related to the type of exercise. If you want to do running, brisk walking, playing ball and other activities with slightly higher intensity, it is suitable for two hours after meals. At this time, the burden on the stomach is reduced, exercise will not affect digestion and absorption, and breathing will be smoother. If you walk, sweep the floor, wipe the floor, etc.
3. Little is known about sports health care
People who exercise in summer should have scientific methods, and there are six taboos for exercising in midsummer.
First, avoid exercising in the scorching sun. Every day around noon, when the sun is shining, except swimming, it is best not to do outdoor sports at this time to prevent heatstroke.
Second, avoid too long exercise time. In high temperature, do not exercise for more than half an hour at a time, so as not to sweat too much, and the body temperature will rise too high, causing heatstroke.
If the one-time exercise time is long, you can arrange 1 to take two breaks in the middle. Third, avoid drinking plenty of water after exercise.
Drinking plenty of water after exercise will increase the burden on the blood and digestive system, especially the heart. At the same time, drinking too much water will make you sweat more and lose salt in your body, which will cause muscle spasms and other problems.
Fourth, avoid washing cold water immediately after exercise. In summer, the heat in the body increases rapidly, and the capillaries expand a lot, which is convenient for heat dissipation.
When the body is suddenly washed with cold water, the capillaries suddenly close, which leads to the disorder of internal organs and abnormal temperature regulation of the brain, thus causing the disease. Five, avoid eating cold drinks after exercise.
After exercise, a lot of blood can rush to the body surface and muscles, and the digestive tract is in a state of relative anemia. Eating a lot of cold drinks lowers the temperature of the stomach and dilutes the gastric juice, which is easy to cause indigestion and even acute gastritis. Sixth, avoid drying clothes with body temperature.
Exercise in midsummer, clothes are soaked with sweat, some people don't change clothes, and want to dry wet clothes with body temperature, which is easy to cause rheumatism or arthritis. After exercise, they must put on dry clothes.
4. Little is known about sports health care
People who exercise in summer should have scientific methods, and there are six taboos for exercising in midsummer.
First, avoid exercising in the scorching sun. Every day around noon, when the sun is shining, except swimming, it is best not to do outdoor sports at this time to prevent heatstroke.
Second, avoid too long exercise time. In high temperature, do not exercise for more than half an hour at a time, so as not to sweat too much, and the body temperature will rise too high, causing heatstroke. If the one-time exercise time is long, you can arrange 1 to take two breaks in the middle. Third, avoid drinking plenty of water after exercise. Drinking plenty of water after exercise will increase the burden on the blood and digestive system, especially the heart. At the same time, drinking too much water will make you sweat more and lose salt in your body, which will cause muscle spasms and other problems.
Fourth, avoid washing cold water immediately after exercise. In summer, the heat in the body increases rapidly, and the capillaries expand a lot, which is convenient for heat dissipation. When the body is suddenly washed with cold water, the capillaries suddenly close, which leads to the disorder of internal organs and abnormal temperature regulation of the brain, thus causing the disease. Five, avoid eating cold drinks after exercise. After exercise, a lot of blood can rush to the body surface and muscles, and the digestive tract is in a state of relative anemia. Eating a lot of cold drinks lowers the temperature of the stomach and dilutes the gastric juice, which is easy to cause indigestion and even acute gastritis.
Sixth, avoid drying clothes with body temperature. Exercise in midsummer, clothes are soaked with sweat, some people don't change clothes, and want to dry wet clothes with body temperature, which is easy to cause rheumatism or arthritis. After exercise, they must put on dry clothes.
5. Common sense of sports health
1. You can do some stretching exercises before exercise, such as leg press, to avoid muscle strain. If you hurt your ankle, you should keep still and apply cold compress.
If there is no ice, use cold water. 2. If the carotid artery bleeds during the activity, lie flat immediately and don't move, especially when you can't walk! Call 120 immediately and wait for help! If you faint due to lack of oxygen during running, keep walking and take a deep breath.
If there is glucose, drink it in time (concentration is better). If you are injured in the high jump, don't move before 120 and keep your original posture. This will help the doctor to check the degree of injury.
Finally, exercise should be moderate, and moderate exercise can strengthen the body; Excessive exercise is harmful! Wish you good health.
6. Know little about exercise and health.
1' After the dance, I was very thirsty. Can you drink a big glass of water right away and go dancing? Is there any harm in doing so?
Answer: You can drink some when you jump, but only a small amount!
Drink plenty of water (such as a large glass) before exercise (10 minutes ago), and only drink a little water after exercise.
Never wait until you are thirsty to drink water. It is best to replenish some water regularly.
2'
1. The benefits of jogging
A: Jogging can increase blood flow, enhance vascular elasticity, promote blood circulation and improve blood circulation. Jogging can increase coronary blood flow by 10 times, that is, the blood flow per minute can reach 1200~ 1400 ml. People who insist on jogging for a long time can reduce their heartbeat frequency to about 50~60 times per minute, which can make their myocardium rest for a long time. Jogging can promote the metabolism of the whole body, improve lipid metabolism and prevent hyperlipidemia in the blood. Most senile diseases such as coronary heart disease, hypertension and arteriosclerosis are related to lipid metabolism in the body. Jogging can improve the normal metabolism of lipid substances in the body, reduce the contents of cholesterol and triglycerides, and prevent and reduce the deposition of cholesterol and other lipids on the blood vessel wall, thus playing a role in preventing and treating senile diseases such as coronary heart disease and hypertension. Jogging can control weight, prevent arteriosclerosis, regulate the excitement and inhibition of cerebral cortex, and eliminate brain fatigue. Jogging can also make the human body produce a low-frequency vibration, which can exercise the smooth muscle of blood vessels, thus increasing the tension of blood vessels, removing the deposits on the blood vessel wall through vibration, and preventing the accumulation of blood lipids on the blood vessel wall, which is of great significance for the prevention and treatment of arteriosclerosis and cardiovascular and cerebrovascular diseases.
3 the benefits of swimming
Answer: swimming is to overcome the resistance of water rather than gravity, and muscles and joints are not easily injured.
● When swimming, the role of water makes it easy for limb blood to flow back to the heart and speed up the heart rate. Long-term swimming will make the heart more active and contract strongly.
● Swimming can improve the thermoregulation function and prevent colds. Don't swim if you have a cold, or you will easily get myocarditis and other diseases.
4' How often do you take a bath after exercise?
A: Generally speaking, normal people need to take a cold bath after strenuous exercise (to the extent that you feel no longer sweating), and the elderly need to take a bath after they are not tired (not suitable for cold water)!
● If you feel that you can't accurately grasp the degree of fatigue reduction, the most accurate method here is to take a rest after exercise (subject to the pulse returning to near normal number), and then take a bath, preferably a warm bath.
Take my advice: not only can't you take a bath after strenuous exercise, but you can't eat enough!
After exercise, in order to keep the body temperature constant, blood vessels on the skin surface dilate, sweat pores expand and sweat increases, which is beneficial to heat dissipation. At this time, if you take a cold bath, the blood vessels will contract immediately, the blood circulation resistance will increase, and the body's resistance will decrease, and people will easily get sick. If you take a hot bath, the blood flow to the skin will continue to increase, and too much blood will flow into the muscles and skin, resulting in insufficient blood supply to the heart and brain, dizziness in the light, collapse and shock in the heavy, and other chronic diseases will be easily induced. So after strenuous exercise, you must rest before taking a bath.
Is it bad for you to eat cold food after exercise? Why?
No, I might have stomach cramps.
6' Running hurts your stomach.
A: Abdominal pain is mainly caused by unreasonable exercise. When you exercise, you should start with jogging. Jogging is not a disease. Just pay attention to the method.
● You can do strenuous exercise without breakfast in the morning.
7. Common sense of sports health
Common sense of sports health
1, go to a regular gym to exercise.
Choose a professional and experienced coach. Before you start the planned exercise, you should have the corresponding physical test and physical fitness test. Let the coach tailor the training plan according to the individual situation. It is the most direct and best way to prevent sports injuries to exercise regularly according to the relevant requirements of the gym and the suggestions put forward by the coach.
2. Make a perfect and regular plan.
Take fat reduction as an example: generally speaking, strength equipment training is arranged twice a week to improve the oxygen binding ability of fat; Secondly, arrange intensive cardiopulmonary exercise twice a week to increase the health index. Exercise for more than 30 minutes, the heart rate is controlled at about 70%-80% of the maximum heart rate, which can consume more fat. The maximum heart rate is 220 minus your age. For example, the maximum heart rate of a 20-year-old man is 220-20=200, and the heart rate per minute during exercise should be around 200*70%= 140 or 200*80%= 160, so that more fat can be consumed.
Of course, simple cardio-pulmonary exercises twice a week, such as fitness classes, will make your fitness process more interesting. Finally, I suggest you do exercise for half an hour, just walking or riding a bike.
3. The diet before and after exercise depends on personal situation.
Generally speaking, after a meal, it takes a while for the body to organize digestion, and it is not advisable to exercise immediately, at least half an hour later. After fitness, the body is eager to replenish energy within 20 minutes, which is also the best time to absorb. If you are an athlete, eating within 20 minutes after fitness will over-recover; But if you want to lose weight, you must eat 30 minutes after the fitness.
We strongly recommend that you must drink water when doing aerobic exercise.
Generally, a more scientific method is to add 250 ml of water after practicing 15 minutes, and you can use urination to test whether the water intake of the body is sufficient. If the urine is colorless, it means there is no shortage of water.
For exercises within 1 hour, water is the best tonic, but for exercises beyond 1 hour, you should not only drink water, but also supplement some sports drinks at the same time. In addition, drinking water is beneficial to perspiration and is a good way to lower body temperature. Therefore, we should abandon the old concept of banning water during exercise.
Tips for bodybuilders to protect themselves:
1. Never touch your face, especially your eyes, during exercise.
2. You can prepare 1 bottle of 75% alcohol. When you don't have time to take a bath after exercise, wipe your palm thoroughly with alcohol to achieve the purpose of disinfection. It should be noted that the amount of alcohol should be enough to make your hands wet.
Don't stand barefoot on the floor of the locker room.
4. If the recent period is a frequent period of colds or infectious diseases, you should avoid going to the gym to exercise.