1, the harm of fitness and weight loss
First, sweating profusely. Be careful of dehydration. Men need water more than women. For men, muscle needs more than three times more water than fat, while in men, muscle accounts for about 20%, while in ordinary women, muscle accounts for only a little more than 20%. Water can also lubricate joints, regulate body temperature, dissolve nutrients and transport them into human body. Generally, men need about 2 liters of water every day, and men who exercise consume twice as much water.
Second, chromium should be supplemented in time during training. Chromium is an essential mineral to sustain life. It can reduce cholesterol in human body, increase endurance, make muscle grow and oxidize fat. High-quality grapes and raisins have the reputation of natural "chromium bank". Under normal circumstances, men can provide enough chromium by eating a bunch of grapes every day, and men who participate in fitness exercises need to double the chromium supplement.
Third, there is often congestion on the body. Need to supplement vitamin K In the process of exercise, some people bump slightly, and their bodies will be bruised or bruised for a long time, which is a manifestation of vitamin K deficiency in the body. Vitamin K is a "hemostatic hero". Without it, blood will be delayed, and in severe cases, blood will not coagulate. Cauliflower is rich in vitamin K. Eating cauliflower 2-4 times a week can relieve congestion or congestion on the body. Secondly, asparagus and lettuce also contain vitamin K. Eating foods rich in vitamins can not only strengthen the elasticity of blood vessel walls, but also prevent congestion and congestion.
Fourth, exercise cramps. Pay attention to the symptoms of leg cramps after calcium and magnesium supplementation, which does not mean exercise overload, but insufficient nutrition. The main function of calcium and magnesium synergy in human body is to participate in neuromuscular conduction. Physical exercise is easy to cause calcium and magnesium deficiency in human body, which in turn hinders neuromuscular conduction and leads to leg cramps. The daily calcium requirement of adult males is 1000? 1800 mg, the recommended daily dietary amount of magnesium is 350 mg. The source of calcium is rich, and the milk we drink every day is rich in calcium. Magnesium contained in green leafy foods is the easiest to absorb, and nuts and seafood are also rich in high-quality magnesium.
The above are the problems that should be paid attention to in fitness. I believe everyone knows something about it, and I hope I can help you. In this developing society, we all know that what should be paid attention to in fitness is the key, otherwise it will not only fail to achieve the effect, but may also bring harm to the body!
Step 2 exercise to lose weight
1. Split the movement time and divide the ordinary movement into two segments. For example, if you used to run 5 kilometers a day, you can run 2.5 kilometers in the morning and 2.5 kilometers at night. After shortening the exercise time, you can try to increase the intensity, which can increase the heat consumption at the same distance.
2. Do aerobic exercise and have a certain degree of relaxation. If you master the strong and weak rhythm in aerobic exercise for half an hour, you can get twice the result with half the effort. That is, add a gentle recovery movement during the interval of high-intensity exercise. It's also half an hour of aerobic exercise. This kind of exercise with strong and weak rhythm consumes twice as much heat as that with stable rhythm.
3. Seize the time to exercise every day, which always makes people feel that they have no time to exercise. In fact, "time is like water in a sponge, as long as you squeeze it, there is still some", and so is the time for exercise to lose weight. Usually you can grasp the subtle time in your life and do some simple exercises. For example, when brushing your teeth, you can choose to stand on one foot and raise your knees with one leg. This action can stimulate the muscles around the abdomen and pelvis, strengthen the role of muscle strength, so as to achieve the effect of contracting and tightening the abdomen and calf.
4. Find a partner to exercise with. Some things are not difficult, but if you insist on it alone, simple things will become difficult. So is exercise to lose weight. So, in order to realize your weight loss plan, you can exercise together. When someone exercises with you, you will think that you are not struggling alone, and you will be encouraged to stick to it. In addition, when someone exercises with them, people will unconsciously compare themselves with others. When they find that others have done more than themselves, they will naturally work harder.
Make a detailed exercise plan, everyone is lazy, but if you have a detailed plan to guide yourself step by step, people will achieve their goals. Therefore, making a plan is particularly important for exercise to lose weight. When making a plan, we should balance several kinds of exercise, combining aerobic exercise with anaerobic exercise. The frequency of exercise should not be too dense, but it should not be too low. If you can't master this degree, you can ask a professional fitness instructor to tailor an exercise plan for yourself.