Six steps of exercise and fitness
Step 1: Prepare
Carbohydrate supplementation is more important. Eat something 30 minutes in advance, and you will feel more energetic when you exercise. Many girls think that you should not eat to lose weight. But if the energy of fat metabolism is insufficient, the weight loss effect will be greatly affected.
Dieters can divide dinner into two parts: before exercise and after exercise.
stretching
The purpose of stretching before exercise is to reduce the viscosity of muscles, increase the blood flow of exercise muscles, improve sports performance and reduce the occurrence of sports injuries.
Step 3: Strength exercises
Junior bodybuilders: Strength training should be based on equipment training, supplemented by free weight. Because the fixed instrument has a certain trajectory, it is easier to master, and the muscle group will feel more.
General bodybuilders: You can do strength exercises for 20 ~ 45 minutes first, and then do aerobic training for 20 ~ 45 minutes. The overall fitness time is controlled at around 1 hour.
Intermediate and senior trainers: You can appropriately extend the training time or increase the training intensity according to your own needs.
Step 4: Tidy up your exercises.
Mainly stretching. The method is static stretching, not jumping up and down.
Each part can be repeated 2 ~ 3 times, each lasting 15 ~ 30 seconds.
In addition, in the process of equipment training, the target muscles should also be stretched between groups.
Step 5: Take a shower and change clothes.
Don't rush to take a shower after training, take a rest and wait until you stop sweating. Take a bath with warm water.
The most prone to problems in the gym is the sauna room. After intensive training, a lot of blood has flowed into the muscles. At this time, sauna, internal organs and brain blood supply and oxygen supply are relatively insufficient, which is prone to danger.
Step 6: nutritious meals
Generally, a small meal should be supplemented after exercise. Mainly supplement a small amount of protein, carbohydrates and minerals with high glycemic index.
Muscle builder: You should have a dinner after 1 hour of fitness.
Dieters and female bodybuilders: We should also supplement calories appropriately.
Correct exercise and fitness methods in summer
1. Exercise in the morning and evening in summer.
Golden rule one, choose the right time to exercise. The sun is not strong in the morning and evening, which is suitable for exercise. Choose a cool and ventilated place as much as possible when exercising.
Healthy exercise tips teach you to exercise reasonably in hot summer.
2. When the temperature exceeds 30℃, avoid exercise.
Julie Ferrez, a fitness instructor, suggested that when the temperature exceeds 30℃, exercise should be avoided. Because strenuous exercise in hot weather causes 30% of the water in the body to evaporate, which affects the body function.
When the temperature exceeds 30℃, you can choose low-intensity water activities, such as water yoga, water gymnastics, swimming and so on.
Choice of sports venues: air-conditioned gym, indoor swimming pool and cool place.
Healthy exercise tips teach you to exercise reasonably in hot summer.
Don't wait until you are thirsty to drink water.
Water is an indispensable and faithful partner for people to exercise. Under normal circumstances, drink 2 liters of water every day, and don't wait until you are thirsty to replenish water. Julie Ferrer said that when the symptoms of thirst appear, it means that you have been short of water for three hours.
Suggestion: Always replenish water before, during and after exercise.
Healthy exercise tips teach you to exercise reasonably in hot summer.
4. Avoid doing high-intensity exercise
Doing high-intensity exercise at high temperature is a very dangerous behavior. You should wait until the weather is relatively cool before doing some exercises that can enhance the heart and lung function, such as overall fitness and aerobic exercise. Because only these sports, such as cycling, walking, yoga and pilates, will not lead to excessive temperature rise.
Healthy exercise tips teach you to exercise reasonably in hot summer.
5, fitness beginners should exercise moderately.
For those office workers who like to exercise in the summer sunshine, moderate exercise may be the best choice. In short, if you have one of the following situations, you should avoid exercising in the hot sun:
1 non-professional bodybuilder;
2. Poor physical health;
Patients with chronic diseases and heart diseases should pay special attention.
Healthy exercise tips teach you to exercise reasonably in hot summer.
6. Protecting the panel is very important.
Julie Ferrer also said that you should pay attention to protecting your panel when exercising in the hot sun. Sunscreen, sun hat and sunglasses are essential. It's important to hydrate your face and neck, but don't forget to hydrate other parts of your body!
7. Choose the right sportswear
When exercising in summer, you should choose fabrics and clothes with light texture, bright colors and easy sweat absorption. Never wear clothes such as nylon that can't effectively evaporate sweat. The correct method of six-step exercise and fitness in summer is also: