1, men should follow the key points of health preservation.
1, the discipline of eating
Fitness must be matched with diet to have corresponding effects.
Just after exercise, it is a "no-eating period", and eating is the most taboo. Because half an hour after exercise is the best time for the body to absorb, if you eat at this time, you will eat some fatty things, and the calories you just consumed will be replenished at once.
Step 2 focus first
Concentration is so important. When many people exercise, they don't focus on the muscles they want to exercise or the actions they should do, but they use their strength in the wrong places and practice the wrong muscles. For example, if you want to practice your chest muscles, you will be distracted and practice your triceps. In the end, you will become a Popeye pie with a small chest and too big arms, which looks very funny. Only by paying attention can we make correct movements and avoid sports injuries caused by wrong posture. Fitness is really not cost-effective.
3. perseverance
Persistence is the key to fitness. As long as you are not lazy, you will surely blossom and bear fruit. If you are a frequent gym goer, spend an hour and a half to two hours at a time, three to four times a week; It would be great if you practice at home for half an hour to an hour every day.
4, the rhythm of breathing
This is the most important part of exercise. Usually you will hear two schools of thought, one is any exercise, exhaling when you are near your heart, and inhaling when you leave your heart. My personal experience is that any way of breathing is ok, as long as you feel comfortable!
5. Calm down
When many people do exercise, they have a lot of expressions because they want to suck milk as hard as possible, which affects the muscles of a face and then regenerates wrinkles. Fitness people must be calm, try to keep a "deadpan" when doing exercise, and focus on the body muscles to be exercised, so that your face can avoid the fate of accelerating aging.
6. Don't compare.
No matter the load-bearing ability or the number of movements, you can't hold on. Many people exercise like they are possessed. Always want to do more and become immortal quickly, which is quite dangerous. If you have more than you can chew, you can't bear more weight. You have to add another half kilo, or you'll be exhausted. You have to do it more often. Sports injuries caused by hard support often have disastrous consequences. Everything depends on how much and how many times you feel comfortable.
7. Set up an imaginary enemy
This is an art, people must have a living imaginary enemy to inspire them, in order to have the motivation to make progress and a sense of accomplishment. This goal is most suitable for people around you, people who feel that they are in good shape and will not be too difficult to achieve, objects that can be seen directly every day, such as the sunny and fit little brother in the office, or the line prince in the circle of friends. Don't aim too high and regard Schwarzenegger as an imaginary enemy, then you will live in constant frustration. Wait until the imaginary enemy is defeated in the first stage, and then find the next more difficult target.
These are some points that Bian Xiao introduced for you, which are suitable for men's health. We must have a healthy diet, a good mental state, and a goal and ideal progress. So what nutrients are indispensable in men's daily diet?
2. An indispensable nutrient for men.
The Nutrients Men Need-Chromium
Chromium can enhance the endurance of the body, and chromium is also one of the minerals necessary to maintain muscle strength. Middle-aged men need at least 50 mg of chromium every day, while men with more activity need more. What foods can I eat to supplement chromium?
Grapes in fruits are rich in chromium, and grapes also enjoy the reputation of "chromium bank". Therefore, men can eat a bunch of grapes or some raisins every day, and there must always be some coarse grains on the table.
Nutrients Men Need-Plant Fiber
The function of plant fiber in human body can accelerate intestinal peristalsis, lower cholesterol, and lower glucose and fatty acids in blood. Therefore, men eat some foods containing plant fiber when eating.
Foods rich in plant fiber are: whole wheat bread, wheat bran, potatoes, carrots, cabbage, cauliflower, celery, apples and other foods.
Magnesium, a nutrient that men need
Magnesium helps to regulate human heart activity. Magnesium can lower blood pressure and prevent heart disease. Magnesium also helps to improve male fertility. Eating oatmeal and eggs every morning can provide your body with some magnesium needs.
In addition, green leafy vegetables are also the best source of magnesium, and nuts and seafood are also rich in magnesium. Men can also supplement magnesium by drinking more water every day because water is also one of the sources of magnesium.
Nutrients men need-vitamins c and e
Muscle needs a lot of oxygen in the process of metabolism, and oxygen will cause "pollution" due to some factors in the process of oxidation, which is often called oxidation problem.
So how to stop the problem of oxidation? In fact, vitamin C and vitamin E can be supplemented. Therefore, experts advise male friends to eat more beans, spinach, eggs, cabbage, peanuts and other foods in their diet, because these foods can enhance vitamin intake.
Water —— the nutrition that human beings need
Water is the most common, and every cell in the human body cannot be short of water. Male friends must drink more water if they want to keep fit.
Because there is more water in muscle than in fat, about 3 times more. Especially male friends who exercise a lot need more water than ordinary men, so it is necessary to supplement enough water every day.
Summary: The above small series introduces the main points of male health care and several indispensable nutrients. I hope everyone can learn. In today's society, we must maintain a good attitude and a healthy diet.
3. Correct health knowledge recommendation
1, diet and nutrition should be guaranteed.
This truth is very simple, that is, eating more is not necessarily a good thing, and you should not be partial to food. Of course, it is clear that excessive drinking is equivalent to suicide. Not picky about food, not drinking. All grains should be eaten regularly, and vegetables are of course essential. Drink both pure water and drinking water. Everyone knows that water is too pure, so it doesn't contain any nutrients. Many times, "bacteria" have an indissoluble bond with our health and longevity. I understand that this is similar to vaccination, so I always like drinking tap water raw and never have a stomachache. Therefore, adequate nutrition is the fundamental condition for health and longevity.
2. Exercise should be adhered to.
Life lies in sports, but in sports, everyone must pay attention to physical and psychological movements. In life, everyone should not only be diligent, but also be good at thinking. This is very important. A person's physical health is first manifested in mental health. Psychological exercise is to learn more, think more, think more, be flexible in mind, and make his body react quickly. Therefore, enjoying exercise is an important condition for health and longevity.
3. Have fun when you are in a good mood
As the saying goes: "smile, ten years old." Happiness is a sign of happiness in life and a basic condition for longevity. There are various forms of entertainment. I think surfing the Internet is not only a kind of mental and physical exercise, but also the best form of entertainment. Chatting, posting, playing games and playing cards are all good entertainment. Don't mope, don't run away from the game. Adults also have adult games, which is the joy of life and an essential factor for longevity. Therefore, a happy mood is a necessary condition for a long and healthy life.
4. Get enough sleep and rest.
Lack of sleep is the enemy of health. Of course, this is not sleeping late, let alone not sleeping at night and sleeping during the day. Don't stay up late, stay in bed. Overwork or insomnia is the enemy that harms health, so it is very important to ensure adequate sleep time and rest every day, which is an important guarantee for health and longevity.