1, how can I be energetic?
1. Take a deep breath.
Deep breathing can slow down the heartbeat, reduce nervousness and lower blood pressure. Do deep breathing exercises every day from 10 to 15. Besides, whenever you feel nervous or stressed, take a deep breath. Let the air fill your chest and abdomen, and then exhale slowly. Michael Schmidt, the author of Tired Fatigue, suggested breathing 12 ~ 16 times per minute. How do men stay energetic after 30 years old?
Meditate.
People often relax themselves through meditation. Meditation can really help people relieve fatigue. Find a quiet place, then sit comfortably, relax, close your eyes and imagine a simple word "one". When other thoughts intrude, concentrate and think about the previous word.
3. Do some stretching exercises slowly.
The effect of stretching exercise is similar to that of deep breathing. It can reduce muscle tension, accelerate blood circulation in the body and help to deliver oxygen to the brain.
At the beginning of each day, do a gentle and moderate stretching exercise to increase your vitality. Bending the spine can speed up the internal circulation. The best stretching exercise is to land on your knees with both hands, and then bend your back into an arch slowly and forcefully. Hold this position 10 second, and then slowly relax. Or your feet are shoulder width apart, your body leans forward slightly, your knees are bent, your hands are placed in the middle of your thighs, and then you bend down slightly, holding for 10 second, and then you relax. Do it again. Do five things well during lunch break and be energetic all afternoon.
4. Respect your biological clock.
Some of us are the most energetic in the morning, while others are the most energetic at night. "If you need to drink three or four cups of coffee to refresh yourself after getting up, you are probably not an energetic person in the morning." Charles Kunzlerman, author of How to Maximize Your Energy and Productivity, said.
Find out your "prime time" and leave your most important work to your "high energy period". For example, if you are a lark, schedule the most important thing in the day in the morning, not in the afternoon. Because in the afternoon, your energy drops.
5. Eat less and eat more.
When eating, blood will run to the intestine and leave the brain, so we will become dull and don't want to move. Some experts believe that if you eat five or six meals a day and eat very little, your blood sugar will remain stable. Perfect energy exercise rules make men regain their former glory.
For the sake of energy, don't eat foods rich in fat, such as fat meat and ice cream. It takes a long time to digest these foods, so the blood leaves the brain for a long time. But don't ignore foods containing basic fatty acids, such as fish and nuts. They are very important nutritional tonics.
6. Get more sunshine.
Sunlight can inhibit the growth of melatonin in the body. Without enough sunshine, especially in winter, some people will suffer from seasonal "emotional psychosis", which is a kind of depression that may lead to fatigue.
7. Pay attention to your posture.
When you walk listlessly, you shift your weight away from the center of your body. So you should spend more energy to keep your body balanced. Men have a knack for staying energetic.
Here are some simple ways to keep your balance: keep your head above your pelvis, your ears above your shoulders, and lean forward. If you sit in front of the computer, your eyes should be on the same level as the middle of the screen. Women, take off your high heels and leave your heavy handbags at home-because both of them will make your weight deviate from your center of gravity.
8. Check your sleep habits.
How long does it take to sleep? People are different. Mark Mahold said: It can be measured that if you doze off when you don't want to sleep, or sleep late on weekends, it means you don't get enough sleep. For the next few weeks, try to sleep an extra hour every night to see how you feel.
2. What can I eat to be energetic?
(1) black beans
Black beans are a kind of food that can make you energetic. Compared with other beans, black beans contain more cellulose, which can effectively fill your stomach, feel full and avoid eating too much carbohydrates. At the same time, black beans contain a complex carbohydrate, which will make you energetic all day when it is converted into energy in the body. Suggestion: Drink black bean porridge twice a week for breakfast to get High. 10 male health care coup makes you full of energy.
(2) Papaya
You know papaya can make women stand up, but it is also a good bodybuilding fruit. It is rich in potassium and can improve muscle contraction. Papain can promote the digestion of protein, improve the absorption, retention and muscle growth of protein. So papaya should have a place in the high protein diet.
(3) Bovine liver
You know, beef liver is one of the most nutritious foods. Contains creatine that can promote muscle growth; Carnitine promotes androgen secretion and fat metabolism; B vitamins participate in energy metabolism; Iron enhances myoglobin production. Beef liver contains less fat and calories than beef, and there is no carbohydrate. 10 secrets make men energetic.
(4) White bread
The statement about white bread is very contradictory. On the one hand, it is digested and absorbed quickly, which increases the possibility of fat storage in the body. But on the other hand, it is beneficial for fitness enthusiasts who pursue muscle volume to consume and absorb quickly. Eating fast-consuming carbohydrates before and after training can prevent muscles from being broken down, especially when it is taken at the same time as protein. Eating a few pieces of white bread with skim cheese can create an internal environment conducive to muscle growth.
Conclusion: Have you learned some methods recommended by Bian Xiao that can help you regain your energy? If you lack energy, you can try these methods! Bian Xiao also recommended some foods that can help you regain your energy. You can also eat some!
3. How to enhance physical fitness in winter?
1, eat fermented food
Taking a certain amount of probiotics every day can reduce the risk of illness by 27%. Eating fermented food often in winter can enhance immunity and prevent colds. Among fermented foods, yogurt can prevent diseases most effectively. Yogurt can not only enhance immunity and produce antibiotics, but also regulate intestinal flora and prevent constipation and diarrhea. It's best to buy plain yogurt. Fruit yogurt often contains too much sugar.
Step 2 drink hot drinks
Drinking hot drinks often in winter helps to prevent colds and relieve cold symptoms. Because the smell and steam emitted by hot drinks will stimulate the production of saliva and other mucus. Relieve respiratory dryness and increase disease resistance. Green tea, black tea, lemonade, chicken soup, etc. Hot drinks are suitable for winter. When the hot drink is hot, stick your nose at a place about one punch away from the hot drink to keep breathing, and then drink it when it is not hot. This can strengthen the efficacy of antivirus and bacteria.
Step 3 drink green tea
Studies have shown that tea polyphenols contained in green tea can destroy and inhibit influenza virus and prevent human infection. American research also found that after taking the ingredients extracted from green tea, the chances of participants suffering from influenza decreased by 23%, and even if they were infected, the course of disease would be shortened by 36%. Green tea is slightly cold and should not be too strong in winter. It is suitable for people with hot and dry constitution who are easy to get angry, strong in sex and hot, which is helpful to reduce fire, but it is best to drink less for those with cold stomach.
4. chewing gum
Chewing gum can refresh your breath and prevent diseases. Studies have found that chewing gum containing xylitol can help prevent Streptococcus pneumoniae and reduce the risk of sinusitis and ear infections. Excessive intake of xylitol may cause diarrhea, so Bian Xiao suggested that it is best not to eat too much a day. Xylitol will also raise blood pressure, so it is best for diabetics to eat less.
5, ensure diet nutrition
How to eat less if you want to strengthen your physique quickly? Improving nutrition is a hard condition to enhance physical fitness. It is best to supplement protein, vitamins, water and trace elements in a balanced way, and add enough energy for each meal, such as eating more potatoes, corn, bread and cakes. If people with a bad stomach can eat less and more meals, disperse food to help absorption and digestion, and reduce eating appropriately at night.
6, ensure sleep time
If you want to strengthen your physique quickly, it is the key to ensure sleep time. Sleep is a necessary physiological process to help the human body recover its energy. When sleeping, it can not only help replenish physical strength, but also eliminate harmful substances produced at the end of the day. Therefore, if you want to improve your physical fitness quickly, you must sleep well first, and you can gradually increase your sleep time, half an hour earlier these days and half an hour earlier a few days, so as to ensure adequate sleep time and of course ensure the quality of sleep.
7. Ensure exercise.
Exercise is the best choice to enhance physical fitness, especially aerobic exercise, which can fully mobilize every cell of the body, enhance cardiopulmonary function, enhance muscle strength of limbs and burn excess fat in the body. It can be stipulated to jog every morning, go out for a walk at night, swim, ride a bike and play ball on weekends. It can not only relax the mood but also enhance the physique.