How to replenish water in bodybuilding training? Our bodies need to replenish water. It is necessary to replenish water after fitness, but not blindly, otherwise it will be harmful to the body. Then I'll show you more about how to replenish water in bodybuilding training.
How and when to replenish water in bodybuilding training 1 1.
Some people think that drinking water during training will increase the burden on the heart, affect gastric emptying and cause symptoms such as gastric traction pain, so they dare not drink water. This view and practice is wrong. Research shows that long-term training can make the body sweat a lot and reduce the plasma volume by 16%. Timely hydration can increase plasma volume, reduce blood flow resistance, and improve heart work efficiency and exercise duration. Moreover, drinking water in moderation during training will not reduce the emptying ability of suction, but will strengthen it. Therefore, the water lost by the body during training should be replenished in time. Of course, it is better to replenish water about 30 minutes before training. If you are thirsty during training, you can add a small amount of water during the break between groups. When carrying out ultra-intensity training, in addition to supplementing water before training, it is best to supplement water after training.
2. Water quantity and water temperature
Don't replenish too much water at a time during training, otherwise it will not be conducive to absorption, and it will also make the stomach swell, hinder diaphragm activity and affect digestive function. The correct way to replenish water is to drink a little water during each break between groups, which is about 25 ml. You can also replenish water every 5 minutes or so, and the water consumption should not exceed 100 ml each time. The water is preferably warm boiled water. Even in summer, the water temperature should be between 5 and 10 degrees. You are not allowed to drink ice water.
3, the choice of water
The type of water should be selected according to the specific situation. If the training course has more content, longer time and energy consumption trap, the raw juice beverage with sugar content below 3% can be supplemented appropriately; In hot weather, the amount of exercise sweating is large and inorganic salts are lost, so the hydration should be mainly warm and light salt water; Generally speaking, people are thirsty for warm water or mineral water.
How to replenish water in bodybuilding training II. How to replenish water in exercise and fitness
1, replenish water before exercise
It is suggested to add a cup of boiled water 30-60 minutes before exercise. It is suggested to drink it in small sips for 3-4 times, about 200 ml each time, so that our bodies can have sufficient water consumption during exercise, and moisten our bodies with water before exercise to ensure our best state during exercise.
2, hydration during exercise
If your fitness exercise lasts 1 hour, we also need to replenish water during the exercise, which is also a sip of water. The time to drink water is controlled according to our own physical condition. For example, after finishing several groups or an action, you should add a certain amount of water. It is suggested that the amount of drinking water should be 200-300 ml, which can be increased appropriately to ensure our continuous exercise. We can choose some exercises.
Step 3 replenish water after exercise
It is recommended to replenish water after exercise. You can choose mineral water or some sports drinks. At this time, you have just finished exercising and your body has not recovered. It is not recommended to drink water too fast, but also to drink slowly in small sips. According to the needs of the body, you can add a small mouth of about 50 ml per minute.
If you are engaged in strenuous running, I suggest you take a sip first, and then slowly replenish water when your body slowly returns to normal. Mineral water and sports drinks are good choices. According to your physical condition, you should replenish about 65,438+000 ml of water every once in a while.