1, excessive exercise hurts the body.
Exercise may not help you lose weight! Most people think that more exercise is good for health, but many people exercise too much, resulting in insufficient blood. Not only can it not help you lose weight and metabolism, but it will make you more tired and physical problems will follow! Chinese medicine says that if you are deficient in qi after exercise, you can cook "pork, yam and pork", which can not only supplement nutrition, but also promote blood circulation and prolong the effect of body fat burning.
High-intensity exercise consumes energy, and fitness does not harm the body.
Nowadays, many people are "one-day athletes". They usually have no time to exercise, but they will practice hard on holidays, running for three hours, playing ball for half a day or riding a bike all day. Zhou, the attending physician of Chinese Medicine Department of Renai Hospital of Taipei United Hospital, reminded that engaging in high-intensity exercise for a long time is a gas-consuming behavior in Chinese medicine, which will weaken the immune system, affect mood and sleep, increase the chance of acute injury to muscles or ligaments, and lead to continuous physical problems.
2. Signs of excessive exercise
Symptoms of excessive exercise: increased fatigue and uncontrollable emotions.
How to judge that you have exercised too much? It's normal to feel short-term fatigue after exercise, but if you still feel tired the next day after exercise, and even the fatigue feeling tends to increase, it means that you are probably in a state of excessive exercise.
In addition, excessive exercise will also affect _ secretion, and the mood after normal exercise is almost positive and optimistic. However, after excessive exercise, people sometimes "suddenly" feel impatient with some things, want to lose their temper, and even can't control the emotions overflowing from their hearts, which is a bit like the emotional changes of girls before their physiological period, and it is also one of the signs of excessive exercise.
If you don't exercise too much and your body consumes too much gas, you can take a proper amount of invigorating dishes to improve fatigue. The picture does not refer to the medicated diet for invigorating qi.
3, medicated diet tonic
If you exercise too carelessly and your body consumes too much gas, Dr. Zhou suggests drinking "Buqi Huayu Tea" or _ boiled "Poria, Yam and Pork" to enhance your vitality, improve fatigue and promote blood circulation and metabolism, thus helping to lose weight.
Buqi flower tea
Ingredients: Radix Astragali, Radix Salviae Miltiorrhizae, Fructus Crataegi and Radix Ophiopogonis.
Practice: Wash the medicinal materials, soak them in 600c.c. _ boiling water for 15 minutes, or fry them with small fire for 10 minutes, and finally add a little rock sugar to taste.
Description: Radix Astragali can invigorate qi, promote qi and promote blood circulation. Salvia miltiorrhiza has the functions of dredging blood vessels, promoting blood circulation, removing blood stasis, nourishing blood and promoting blood circulation. Hawthorn promotes qi and removes blood stasis, and has the effect of promoting digestion and resolving stagnation. Ophiopogon japonicus nourishes yin, moistens dryness, benefits qi and consolidates the foundation.
Poria cocos, yam and pork
Ingredients: Poria cocos 30g, Chinese yam 30g, plum blossom lean meat 200g. Count a few Chinese wolfberry.
Exercise:
Wash yam and poria cocos with clear water for later use.
Put the casserole on the stove, add 1000 ml of water and Poria cocos, bring to a boil with high fire, and simmer for about 30 minutes.
Slice prune lean meat and marinate with appropriate amount of salt.
Take Poria out of the casserole, turn to high heat, add lean meat and yam, and after the lean meat changes color, add Lycium barbarum and proper amount of salt to taste.
Description: Poria cocos dehumidifies joints, pork nourishes yin and moistens dryness, and Chinese yam nourishes spleen and stomach. It can provide rich nutrition such as protein, fat and carbohydrate for human body, which is very suitable for eating after exercise, benefiting qi and helping to lose weight.
Engaging in high-intensity exercise for a long time is a gas-consuming behavior in Chinese medicine, which will weaken the immune system and affect mood and sleep.
4. Correct concept of sports health.
But compared with diet therapy after exercise, it is more important to establish the concept of "regular exercise", which is the fundamental way to keep fit. Dr. Zhou suggested that the average person can exercise for three days a week, and those who want to lose weight can add five days. It would be better if they could get into the habit of moderate exercise every day.
Each exercise time is 30 minutes, which can be increased or decreased according to the situation, but the shortest time shall not be less than 10 minute, and the longest time shall not be more than 60 minutes without rest; Whether it is continuous exercise or indirect exercise, the total amount of exercise in a day is 20 to 60 minutes.
The intensity of exercise can be in the range of 1 10 to 150 beats per minute. If you can't calculate the heartbeat, you can judge it by breathing. It's enough to feel breathing after exercise. You can speak normally but you can't sing. If you are out of breath, you have gone too far. In addition, you need to do 10 to 15 minutes of warm-up exercise before exercise, so that your body can carry out various activities safely and reduce the occurrence of accidental injuries.
5. What do you eat after exercise?
1. Pay attention to adequate water intake after exercise.
After exercise, dieters will easily feel hungry. At this time, be careful not to eat immediately, at least one hour after exercise, so as not to let the fast-flowing blood in the body rush into the gastrointestinal tract, hinder absorption or cause discomfort, and the body will not absorb the nutrients it eats quickly.
2. Eat a small amount of high-fiber food after exercise.
Dieters can drink some boiled water within one hour after exercise to replenish excessive water lost due to exercise, which can also reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.