1. Morning exercise
Principle: According to personal preference, you can exercise on an empty stomach or eat normally, but you need to replenish enough water before, during and after exercise.
Choice of not getting fat: If you are a little hungry, you can drink some drinks, such as milk, juice, soybean milk and so on. Replenish water and feel full; Add a fiber-rich biscuit or bread.
Exercise in the afternoon
Principle: Eat lunch 3 hours before exercise and replenish water.
Choice of not getting fat: Foods containing carbohydrates such as rice can make you energetic during exercise. If you are doing muscle strength training, you should eat more foods containing protein, such as seafood or low-fat yogurt, which will help the growth of muscle tissue.
Exercise at night
Principle: Exercise within 1 hour after meals is easy to feel tired, because muscle activity needs oxygen-enriched blood, and blood flows to the digestive tract at this time. It is better to do exercise three hours after supper. You can replenish water moderately after exercise, but don't supplement food in large quantities, so as not to affect digestion and sleep.
Choice of not getting fat: You can choose cereals, fruits, starchy vegetables and other foods that can keep your physical strength from getting fat. But the appetite should be controlled. If there is little or no dinner, you can add some raisins, cereal and so on. Or yogurt and a small piece of low-fat bread.
1. Before exercise
Principle: Mainly low-fat carbohydrates. These foods are easy to digest and can provide sugar as an energy source during exercise.
Recommendation: a starchy staple food (such as rice, macaroni and potatoes), or other cereals; Two kinds of fruits.
2. After exercise
Principle: supplement alkaline food. Because after exercise, the sugar, fat and protein in the body will be decomposed in large quantities, producing more acid, which makes people feel muscle ache and fatigue. If you eat meat or drink acidic food with high sugar content, such as Coca-Cola, it will increase the acidity in the blood, further aggravate the soreness of human muscles, and make fatigue unable to be eliminated in time.
Recommendation: You can choose milk, soybean milk, tea, fruit juice (without sugar), mineral water or boiled water. Beans are also a good food choice.
The era of sports planning being the master.
About 20 years old. During this period, the body function is at its peak, and the heart rate, vital capacity, bone sensitivity, stability and elasticity all reach the best point. From the point of view of sports medicine, insufficient exercise during this period is more harmful to the body than large exercise. Is it okay for people of this age? Wei Wei Li Shuo? What about a few acres of diced soil? br/>； Exercise can be done every other day for about 30 minutes each time to enhance physical strength. The method is to try lifting weights with a load of 60% of the ultimate muscle strength until the muscles feel tired (about 10 ~ 12 times each time). If you don't feel tired after practicing for many times, you can increase the weight of the equipment 10%, and all major muscle groups should exercise. Exercise the cardiovascular system for 20 minutes by jogging, swimming, cycling, etc. The strength is 150 ~ 170 times/min.
About 30 years old. At this time, people's physical function has surpassed the peak. At this time, if physical exercise is neglected, the oxygen intake, which is essential for endurance, will gradually decrease. At this time, the joints of the body often make some noises, which is a harbinger of joint diseases. In order to maintain the high flexibility of joints, we should do more stretching exercises and pay attention to the exercise of cardiovascular system.
Exercise or once every other day, 5-30 minutes of cardiovascular exercise (jogging or swimming) every time, not as intense as when you were 20 years old. 20 minutes of physical exercise, compared with 20 years old, the weight of the trial lift is lighter, but it can be done more times. 5 ~ 10 minutes of stretching exercise, focusing on back and leg muscles. People who sit in the office for a long time should pay more attention to stretching. The method is: lie on your back and try to lift your knees to your chest for 30 seconds; Lie on your back, lift your legs apart, as high as possible, and hold for 30 seconds.
More than 40 years old. People over 40 should not only keep a good figure, but also prevent common senile diseases, such as hypertension and cardiovascular diseases.
Exercise twice a week, including: 25 ~ 30 minutes of cardiovascular exercise, moderate intensity, such as jogging, swimming, cycling and so on. The pulse of people over 50 years old should not exceed 130 ~ 140 times per minute. After 10 ~ 15 minutes of equipment practice, the weight of the equipment is lighter than that at the age of 30. Too much weight will be harmful to your health, but it may be more often. In order to prevent accidents, it is best to use fitness equipment instead of dumbbells. 5 ~ 10 minutes of stretching exercise, pay special attention to the activities of each joint and those muscles that are easy to atrophy. Add 45 minutes of exercise on Wednesday to strengthen your physical strength. You can do push-ups and squats without any equipment. Repeat in multiple groups, about 20 times in each group, depending on your tolerance. Recommended sports: tennis, swimming, jogging, dancing, walking and golf.
Exercise, the meal time is in charge.
Before you start any fitness or exercise program of your own, learn about the relevant nutrition knowledge. Sit in the right position and eat properly, and your exercise plan will be the most effective.
Exercise and diet ...
1. Less than 1 hour
Principle: You don't need to supplement food, but you need to supplement water.
Suggestion: Drink 150 ~ 300ml of water every15min.
2. Exercise is 1 ~ 3 hours.
Principle: moderate exercise, it is best to replenish sugar to the body in time to avoid hypoglycemia.
Suggestion: You can supplement sugary drinks, such as sports drinks. Or drink white water, but prepare foods that can absorb sugar quickly, such as jam biscuits, dried fruits, cereal bars, jelly and so on.
3. More than 3 hours
Principle: Long-term exercise requires a lot of water and food that can provide slow sugar (that is, food that consumes slow sugar and gradually releases heat).
Suggestion: supplement 0.5 liters of water per hour, small butter biscuits, almond cakes, sweet dairy products, fresh fruits and other foods containing slow sugar.
Recommended food ...
1. Steak
Compared with other foods rich in protein, the protein in steak can enhance the bearing capacity and exercise more muscles.
2.almonds
Almonds contain a lot of magnesium. Studies have shown that increasing magnesium intake is 20% more effective than taking other supplements.
3. Cauliflower
The content of vitamin C in broccoli is the highest among vegetables. Half a broccoli contains 60 mg of vitamin C. It is found that athletes who take vitamin C supplements suffer less muscle damage after training than athletes who take other supplements.
4. Brown rice
Compared with polished rice, brown rice contains more arginine and lysine.
5. Low-fat ice cream
Ice cream can provide calcium, and one piece can supplement 150 ~ 200mg of calcium. If it is an ice cream containing chocolate, magnesium can also be added.
The above food is a good partner for people who exercise regularly, but don't eat too much to avoid getting fat, so good things will also play a bad role.
Exercise makes body shape the master.
Type A: Thin, with less fat and less developed muscles.
The most suitable exercise: the exercise suitable for type A figure is to exercise with dumbbells to make yourself look strong.
Dietary taboos: There are not many taboos. Protein-rich foods can be properly supplemented to strengthen muscles.
Type B: Uniform muscles and well-defined figure. As long as you do moderate exercise, you can consume excess fat in your body and make your body more attractive.
The most suitable exercise: aerobic exercise burns calories and enhances endurance. The appropriate amount of exercise is 30 minutes three times a week.
Dietary taboos: avoid high-fat foods and eat less potato chips, butter and desserts.
Type C: It looks strong, but it is easy to get fat. You must try your best to keep your posture and don't let your body accumulate excess fat.
The most suitable exercise: 1 hour aerobic exercise, three times a week, can burn fat and make the body slimmer. In addition, you can start doing dumbbell exercises after doing aerobic exercise for 3 months.
Dietary taboos: eat less fried food and high-fat meat, and eat more vegetables and fish.