When you are in a bad state, don't force yourself to continue fitness. When you feel tired, it is your body that tells you that you need to rest and replenish nutrition in order to repair muscle tissue and accumulate energy again. If you exercise forcibly, you may break through the limit, but it is easier to hurt your health. In addition, the choice of weight should also be done according to your abilities, and don't blindly pursue big weight.

Step 2 rest more

If you don't get enough rest during exercise, then you are destroying your body. This may cause you to be more tired after exercise in the future. Therefore, you should sleep for seven or eight hours that night after fitness to ensure that your muscles can rest and recover.

3, timely supplement food before and after fitness.

Eat before and after exercise, because the body needs to replenish energy and make up for the calories, vitamins and minerals lost during exercise. Eating a small amount of carbohydrates, such as a bagel or a piece of toast, about an hour before fitness can ensure that you accumulate enough energy in a short time; If you exercise for more than an hour, you can choose a carbohydrate food that takes longer to digest, such as bananas. Protein should be supplemented in time after training, which can effectively help the recovery of muscles.

4. Adjust the training plan in time.

Many beginners will be very tired after a week of exercise, which is the body telling you that you need to adjust your fitness plan. This phenomenon may be caused by three reasons: first, it starts too fast; Second, beyond the limit; Third, there are health risks. In fact, fitness itself can help the human body to delay the speed of fatigue. As long as you increase the exercise time and intensity step by step, you will not be overtired, and you can improve your sleep and mental state.

5, add enough water

When exercising, your body will sweat a lot and lack water, so you need to replenish water in time. Start drinking water 3 hours before the start of fitness; It is advisable to drink a glass of water every 20 minutes during fitness. You can weigh yourself after fitness. Drink 3 glasses of water for every half kilogram you lose.

Step 6 warn

If you feel tired after fitness, it is recommended to rest more; If there are special diseases besides fatigue after fitness, seek medical advice as soon as possible.

Extended data:

1, necessary warm-up.

You know, this is not the time to comb your hair and drink a glass of water. This is the necessary process before you start exercising. The more relaxed a muscle is, the easier it is to control and expand. Doing these exercises will reduce your chances of getting hurt. Therefore, it's best to spend 5 minutes to get your body fully active and feel a little sweaty. You need to understand that this step is a good start for your fitness exercise.

2. Extremely necessary stretching exercise

There are always some things in life that are very easy to do, but stretching after fitness practice is not so simple. When you exercise your muscles, they become tense and shortened. Stretching is to help you relax your muscles, so as to prevent muscle soreness the next day.

It should be noted that the best time to do this action is after you finish the warm-up exercise, and at the same time, each action lasts for 20-30 seconds, which will help you relax your muscles and get more meaningful stretching exercise.

3. Don't overload the weightlifting.

When you see more than 30 candles on the birthday cake, you can't help thinking about how the years fly, but that's not the reason why you rushed into the gym to grab the dumbbell at first.

Reference: Scientific Fitness-Popular Science China-People's Network