Some people say that you can only exercise when you are full, but it is not. When you eat a lot of food, your body will instinctively direct blood to the digestive organs, and when we exercise, your body will direct blood to our related muscle groups, which makes our digestive system compete with your muscles for more blood flow. The end result is both lose-lose, and the exercise effect is greatly reduced.
Moreover, when we are full, it is easy to feel bloating, greasy or disgusting, which will also affect the training state. More importantly, digesting food itself requires us to consume a lot of energy. What do you want to do most after dinner? Is it sleeping?
So how long after a meal is the best time to exercise?
Generally speaking, 2 hours after a meal is the safest, but if you eat too much food with high fat content before practice, you often need more time to digest it!
Don't drink too much coffee before practice.
Coffee can refresh, make exercise more energetic and help burn calories. But the premise is the right amount!
If you consume too much caffeine, it will stimulate the body to secrete too much bile, leading to diarrhea. Excessive caffeine intake will also produce a series of side effects, such as irritability, insomnia, increased heart rate, anxiety or heartburn, any of which will seriously affect our training, so we must control the amount of coffee!
3. Don't stretch before strength training
Stretching here refers to "static stretching".
We should do "dynamic stretching" before training, which will make us move back and forth within the range of exercise and help our bodies and muscles prepare before exercise, while static stretching is the opposite. Scientific research shows that static stretching will only have a negative impact on our sports performance, so stretching before training must be dynamic. When we finish training, static stretching is a good choice to relax tight muscles.
4. Don't do aerobics before strength training.
Many people think that aerobic exercise is a warm-up, which is wrong!
Because glucose is the main function of the body, it will be stored in muscle and liver in the form of glycogen after meals. If you do aerobic exercise first, these glycogen will be consumed. At this time, if you do strength training, your performance will naturally get worse.
So try to put strength training before aerobic training, so that your body will consume glycogen when you practice strength, so that you can use fat as energy in later aerobic training, which not only ensures the training quality but also burns fat efficiently!
Don't drink plenty of water before exercise.
When you exercise, your stomach is full of water, which makes you feel sick and even cramp! When we are exercising, we should make proper hydration between groups, instead of pouring it down at once and drinking it slowly.
6. Don't put core training before strength training.
Almost all strength training, our core has participated. Therefore, if you put abdominal training before strength training, the training level will be reduced, and the core weakness will lead to physical instability and injury during training. After all, heavy movements such as squatting and hard pulling are highly dependent on the stability of the core!
If you really want to practice the core (abdomen), it is suggested to put the training plan after the strength training, or set aside a day for special training alone.
7. Don't sleep too long before exercise.
Research shows that a 20-30 minute nap will make you feel more energetic, but if you make up sleep for too long, it will easily make you feel more tired after sleep, so these seemingly casual details will also affect the quality of our exercise results!