Principles of exercise and healthy eating.
1, eat a small amount of food before exercise. It is not good for your health to start exercising on an empty stomach and after meals. Eating a small amount of food half an hour before exercise can avoid digestive dysfunction caused by physical activity and enhance the exercise effect. If it is morning exercise, you must avoid indigestible food for breakfast, and it is best to eat a small amount of dairy products, cereals, fruits and drinks.
2. Replenish water in time during exercise. If the exercise time is less than 1 hour, drink 150 ml to 300 ml of water every15 minutes; If the exercise time is 1 to 3 hours, you should replenish sugar water to your body in time to avoid hypoglycemia. In addition, don't drink ice water during exercise, because drinking ice water during strenuous exercise will cause digestive system problems.
3. After exercise, a lot of sugar, fat and protein in the human body are decomposed to produce acid substances such as lactic acid and phosphoric acid, which will stimulate human tissues and organs and make people feel sore muscles and joints and mental fatigue. Fish and other foods are acidic foods. Eating these acidic foods after exercise will make body fluids more acidic, which is not conducive to the relief of muscle and joint pain and physical fatigue. Experts suggest that you should eat more alkaline foods such as fruits, vegetables and bean products after exercise to maintain the acid-base balance in the human body, thus eliminating exercise fatigue and keeping healthy.
4. The symptoms of cramps in exercise hind legs are not because of excessive exercise, but because of 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. It is not advisable to eat acidic foods such as fish after exercise.
Common misunderstandings in sports and fitness
1, equipment training and aerobics? Stay out of it?
Many people think that equipment training is a man's business and aerobics is a woman's business, which is irrelevant. But the fitness coach said that male aerobics can also improve cardiopulmonary function, flexibility and coordination. Women can not only exercise their basic qualities such as endurance and speed through equipment training, but also improve their body shape and enhance their vitality. It is a great pity to give up any kind of sports.
2, women practice equipment will become thicker.
Will women become stronger when they practice equipment? In fact, muscle growth is not achieved overnight. Small-weight, multi-frequency training is not only difficult to grow muscles, but also can reduce excess fat. The fitness instructor said that women have less male hormones and more female hormones, so their muscle synthesis ability is quite poor, and reasonable equipment training will only make their bodies more beautiful in the end.
3, aerobics, aerobics can be beautiful.
According to a survey, the vast majority of female bodybuilders believe that aerobics can improve their health, but the training results are not satisfactory: the lower limbs become strong and powerful, but the key parts that can reflect physical beauty such as shoulders, chest and back are not exercised. The fitness instructor believes that the body can be improved obviously by making rational use of equipment to do targeted exercise.
4. Where to practice and where to lose fat.
The idea of reducing fat is quite naive and unrealistic. Fitness coaches tell us with rich practical experience that only moderate and reasonable equipment training can effectively carry out anaerobic metabolism and aerobic metabolism and achieve the purpose of losing weight. ? Moderate? It means that the amount of exercise completed in each training cannot exceed the physical load; ? Is it reasonable? It refers to training muscles in all parts of the body in a scientific way, rather than simply training muscles in a certain part.
5. Sweat more to lose more fat.
? Sweat more and lose more fat? Misunderstanding has led many aerobics coaches to be willing? Jump? I won't stop. I enjoy it. Studies have shown that sweating a lot without proper water supplement can easily lead to collapse. Simply sweating can't effectively lose weight. Only by adding some equipment training can we achieve good results.
Signs of excessive exercise
1, feeling very tired.
Physical fatigue after exercise is normal, but if fatigue lasts for 2 ~ 3 days or longer, it may be the result of excessive exercise. At this time, it is necessary to temporarily stop exercising and let the body fully recover.
2, muscle pain
After exercise and fitness, lactic acid accumulates, and muscle pain is normal, but if the pain lasts for 3? 4 or longer, it is necessary to reduce the intensity of exercise. If it is serious, you should stop exercising immediately and do massage and physical therapy at the same time.
3, loss of appetite
It is because of excessive exercise, which stimulates the body too much and inhibits your appetite. At this time, we should pay attention to the nutrition and collocation of diet.
4. Nausea and vomiting
Nausea and vomiting after exercise, if not caused by diet, are mostly caused by excessive exercise and lack of oxygen. Exercisers should start with a small amount of exercise and step by step.
5, dizziness and headache
This happens after strenuous exercise, which is mainly related to changes in blood pressure and low oxygen content in blood.
Step 6 be thirsty
Thirst is normal after a lot of exercise, but pay attention to hydration before, during and after exercise.
7. Feel mental stress
The original intention of fitness exercise is to relieve stress and make body and mind happy. If you feel unable to relax after exercise, you will feel exhausted. We should adjust ourselves in time and reduce the amount of exercise.
People who have seen the dietary principles necessary for exercise and fitness will see:
1. How to control diet in fitness
2. How do fitness people arrange their diet?
3. How to arrange diet during fitness?
4. How to make a diet after fitness?
5. How to arrange diet for fitness at night?