Seven tips for overcoming physical inertia in summer fitness. With the strengthening of health awareness in people's lives, more and more people join in fitness exercise, but many people have some wrong habits during exercise. Here are seven tips to overcome physical inertia in summer fitness.
Seven tips for overcoming physical inertia in summer fitness 1 1, the power of the goal is infinite.
Set a goal, which can be "wear the next size clothes" or "prepare for the road race". Reebok coach Pitra Cobb said, "Every year I try to learn a new exercise or fitness method.
Recently, I learned to windsurf during my eight days off. It feels good to learn new things. This exercise makes my arms, back and legs stronger, so I can stay healthy without going to the gym! "
Step 2 find a fitness partner
Beril Bochi, dean of a yoga institute in new york. Experience is to exercise with friends. "I like to walk or ride a bike with my friends. I find that working out with others will work harder than when I am alone. " If 1 has not enough friends, you can find 2 or 3 friends. "The more friends you participate in, the higher your awareness."
3. imagine what it looks like after slimming.
When the fitness plan becomes a headache, think about what it looks like after losing weight-this is the experience of Rhett Scofield, the author of Shaping the Perfect Body. "When I don't want to do another set of strength exercises, I will say to myself, just a few more seconds. It's worth trying again. "
4, with the "season" strain, change the project
If you eat the same thing every day, you will soon get bored. So why repeat the same exercise every day? Lisa Oliphan, executive director of the US President's Fitness Committee, often combines country hiking or new dancing with ordinary running and strength exercises.
While adhering to basic projects, we will add 1 new projects every once in a while. Sometimes you can even change your fitness program with the seasons-cycling and cross-country running in the mountains in summer and skiing in winter.
Happiness is the reason for exercise.
Don't count how much fat you burned or which muscle you exercised, but think about whether you have fun or not. Dr. Cedric Bryant of the American Fitness Council said, "If I feel depressed, I will give up dumbbell exercise or traditional cardio-pulmonary exercise and take part in more competitive activities, such as basketball or tennis."
If you don't like to take part in the competition, you can arrange some sightseeing sports according to the surrounding environment, such as jogging or running. Dr. Peter Franks, director of the Biomechanics Laboratory of San Diego State University, integrated his hobby of gardening into fitness. His fitness method is to visit his neighbor's garden while walking.
6. Fitness and eating are a habit.
Many bodybuilders regard fitness as an important item in their schedule, and even check their schedule for the next day every day to think about when they can arrange running or go to a health club. If you can turn fitness into a habit like eating, you will find that it is not too difficult to stick to it.
7, occasionally reduce the intensity of exercise.
"Sometimes I will reduce the intensity of exercise. Instead of thinking about doing nothing after running 5 kilometers, it is better to go out for a walk 1 km to make yourself feel comfortable. "
This strategy of California fitness physiologist Douglas Brooks is very effective for persisting in exercise. If you exercise regularly, stopping occasionally for 1 ~ 2 days won't have much effect.
Seven tips for overcoming physical inertia in summer fitness, two must-see suggestions for summer fitness.
1. Pay attention before and after fitness.
In hot summer, the metabolic rate of human body will be higher than other seasons, which means that exercise consumes more nutrients in the body, so if it is supplemented in time, it will not cause harm to the body. It is very important to carry a bottle of pure water with you before exercise, replenish water in time, then jog for three to five minutes before exercise to speed up blood circulation, and then stretch the muscles and joints of the whole body to prepare for the later exercise.
After the exercise, don't sit down on the spot and let the heart rate slowly drop to normal. For example, jog for three to five minutes after exercise and do some relaxation activities at the same time. If you have obvious fatigue, it means that you exercise too much and should reduce it appropriately.
It is safe to lose about one kilogram in January.
Many people are eager to lose weight in summer. Under normal circumstances, it is safe to lose about a catty a month. In order to lose weight quickly, some people eat fruit and drink soup to satisfy their hunger. After a month, their weight dropped obviously, which is very unscientific and can't last long. When a person decides to lose weight, he should choose a method that can be adhered to for a long time, such as taking proper exercise every day, and keeping a slim figure while maintaining good physical condition, killing two birds with one stone.
3. Exercise time that suits you
As long as you think a certain time period is suitable, it is your reasonable exercise time, as long as you are willing. But don't run and exercise in the sun in summer, which is prone to heatstroke and other accidents. Morning and evening are ideal exercise time, and the key is to stick to it every day.
4. Tips for summer fitness hydration
Hot weather and intense exercise make bodybuilders sweat. Ordinary people do a lot of exercise at 30 degrees Celsius 1 hour, and sweat can reach more than 3 liters. If you don't replenish water in time, when your body is dehydrated to about 1/4 of your body weight, you will have symptoms such as fatigue, anorexia, dizziness, nausea, muscle spasm and even fainting.
In addition to the increase of water loss in summer exercise, many minerals will also be lost with sweat. Exercisers can increase the intake of these minerals by eating more fruits and vegetables, because vegetables and fruits are rich in minerals such as potassium, sodium, chromium, zinc and selenium. In addition, vitamin supplementation can not be ignored, because B vitamins directly participate in the body's energy production, which will directly affect the improvement of sports ability. This requires bodybuilders to eat more milk, green vegetables, red vegetables, red meat, marine plants, mushrooms and so on.
Seven tips for overcoming physical inertia in summer fitness 3 Don't make four mistakes for men to lose weight in summer fitness.
Myth 1: High-temperature exercise sweats to lose weight.
The author has noticed that some teenagers like to engage in outdoor sports in the sun, which can really sweat and achieve the effect of losing weight, but it will do harm to the body. Engaging in a large amount of exercise at high temperature can easily lead to excessive sweating, dehydration, heatstroke and other symptoms, which can seriously make people dizzy. Moreover, the sunshine is strongest in the summer morning 1 1 to 4 pm, which will burn people's skin.
Myth 2: Take a bath immediately after fitness.
Just after fitness, the human body urgently needs to release heat in the body, and the skin capillaries expand accordingly. If you take a cold bath immediately, your skin will be stimulated by supercooling, and the capillaries will suddenly contract, which is not conducive to the body's heat dissipation. Excessive stimulation of cold and heat will also make the expanded pores close urgently, and the human immunity will decrease. At this time, bacteria are most likely to invade.
Myth 3: Drink plenty of water after exercise.
Many people know to replenish water immediately after sweating a lot, but it is easy and inappropriate to replenish too much water. Because, after a lot of exercise, all organs and systems of the human body need to rest, and at this time, a lot of hydration will add a heavy burden to digestion, blood circulation and other systems, especially the heart.
At the same time, after sweating a lot, supplementing mineral water can make up for the trace elements lost with sweat. If you drink a lot of pure water, it will only aggravate the loss of human minerals and easily cause cramps, spasms and other symptoms.
Myth 4: Frozen drinks help to cool down and relieve the summer heat.
After strenuous exercise, a large amount of blood flows to the moving muscles and body surface, while the digestive organs are in a state of relative anemia. Drinking frozen drinks at this time will bring strong stimulation to the stomach and easily induce diseases such as anorexia and acute gastritis.
In addition, experts suggest that the best sports in summer are swimming and traveling. The former avoids the hot weather environment, and the latter can choose to rest and recuperate in the summer resort.