First of all, if we get off work, do we usually eat or exercise first? The key to this problem lies in yourself, which doesn't do much harm to your fitness. If you eat immediately after work, then in order to save time, you can eat first, then rest for an hour, wait for the blood sugar level to rise, and then gradually exercise. If it is convenient for you to train after work, go to the health club immediately and then go home to take vitamin supplements. Now many enterprises and institutions have adjusted their rest time. At half past five, they say it's early or not, and they say it's late or not. They didn't eat dinner, and they were unconscious with hunger. So where is the way out after work? The most important thing is to keep exercising and keep healthy. No matter how much you eat, you can't catch fish and dry the net. Eat some fresh fruit 30 minutes before exercise, and replenish protein powder and quickly digested sugar, such as glucose water, within 30 minutes after exercise. The staple food will start in an hour after exercise and fitness.
Breakfast before exercise: In order to better improve the body's water reserve, you can drink a glass of juice and some hot drinks in winter. In order to store sugar better, you need to fill it with sugar, such as sliced bread with applesauce or other sugary cereals. Women are generally very prone to calcium deficiency, and they can also supplement some dairy products. Lunch before exercise, white rice or other sugary cereal can make you energetic during exercise. If you are doing muscle training, you should eat more protein ingredients, such as seafood or low-fat yogurt, which will help the growth and development of muscle fibers. Dinner before exercise: choose ingredients that can keep energy and not get fat, such as cereals, fruits, melons and vegetables. But to control food intake, it is very easy to accumulate unnecessary calories because of the low basal metabolic rate at night.
Finally, I'll give you some extended materials:
(1) In winter, warm-up activities should be sufficient, especially in outdoor sports. First, do enough warm-up exercises and make preparations in advance before practicing with great compressive strength.
(2) The thickness of clothes should be suitable for carrying out fitness exercises in winter, and pay attention to the cold protection and warmth of the head, back and feet. When you exercise outdoors, you should pay attention to keep warm. Don't stand in the windy place to blow after exercise. Instead, go back to your room as soon as possible, wipe your sweat, put on clothes you wear during exercise, and put on dry and clean clothes.
(3) When exercising indoors, we must keep the circulation of indoor air quality.
(4) When exercising in winter, training should improve the compressive strength and amplitude of the body, maintain the correct posture, and gradually increase the frequency and frequency. In addition, the content of aerobic exercise should be improved and the exercise time should be increased accordingly, so as to improve the body function and develop a healthy trend. The key point is to eat vegetarian food, consume body fat rate and avoid excessive body fat deposition.
(5) I should make changes and adjustments in many aspects according to my physique. For patients with cardiovascular diseases, it is forbidden to do large-scale fitness exercises, and the intensity of exercise should be from shallow to deep. Middle-aged and elderly people suffering from respiratory diseases such as chronic bronchitis, pneumonia, asthma, emphysema and hypotension should prevent muscle exertion.