Sports plan

1, exercise frequency: it is good to exercise three to five times a week, but a lot of exercise has other side effects.

2. Increase exercise methods: increase skipping, jogging, yoga, upper limb exercise (sit-ups, push-ups) and ball games (badminton, table tennis).

3. Pay attention to rest: ensure the amount of sleep every day.

prescribe a diet

Breakfast: High quality protein (milk, eggs, oats, etc. ), carbohydrates.

Lunch: protein (low-fat meat) and miscellaneous grains (corn, potatoes and potatoes).

Dinner: high-fiber food (vegetables), the staple food is mainly miscellaneous grains.

Add meals before exercise: add proper amount of carbohydrates.

After exercise meal: supplement inorganic salts (sodium, potassium, etc. Such as bananas) and a proper amount of protein.