What should I pay attention to in fitness? Having a healthy body is a prerequisite for study and work. In daily life, we should maintain good living habits, and exercise regularly through fitness or exercise to keep fit. Common sports include playing ball and jogging. What should we pay attention to in fitness?
What should I pay attention to in fitness? 1 1. If you don't exercise on an empty stomach, it will easily cause hypoglycemia, but it will affect the fitness effect. Don't do strenuous exercise immediately after eating, it's easy to get indigestion. Doing fitness exercises requires rest 1 hour.
2, people who gain muscle should pay attention to dietary supplements and add meals half an hour after fitness. For example, supplementing protein and carbohydrates can promote muscle repair and avoid fat accumulation. Those who reduce fat should control their diet, eat less at dinner and don't eat for 4 hours before going to bed, which can improve the efficiency of burning fat.
3, fitness should learn to persist, not just three minutes of heat. Don't insist on fitness for more than 3 months, and don't say that fitness has no effect. Stick to it less than 3 times a week, and don't say that you are working out. Fitness is a fair thing. The longer you persist, the more benefits you will reap.
4. Don't neglect the warm-up session. Warm up before fitness, fully exercise joints, improve joint flexibility, jog 10 minutes or jump for 5 minutes, raise your body temperature, let you enter the exercise state faster, and improve the fitness effect.
5. Choose the load that suits you. Everyone's load level is different. Beginners should not be blindly confident or compare with others when carrying out weight-bearing training.
Fitness should first master the action standard and be familiar with the action track, and then gradually improve the load level, which can reduce the risk of muscle strain and avoid the occurrence of fitness accidents.
6. Fitness training should be arranged reasonably. Generally, after strength training, aerobic exercise should be carried out for not less than half an hour each time, otherwise it will be difficult to achieve the purpose of exercise.
Do not exercise for more than 2 hours at a time, otherwise your attention will be reduced, the training effect will be reduced, and fitness accidents will easily occur, and fitness will become harmful.
7. The principle that compound action takes precedence over isolated action. Strength training is mainly based on compound movements, such as: pull-ups, rowing, hard pulling and other movements are preferred in back training, and bench presses and push-ups can be preferred in chest training. These exercises can promote the development of multiple muscle groups, thus improving the muscle gain effect.
8, muscle training should learn to train in muscle groups, do not exercise the same muscle group or whole body exercise every day. Muscle growth is not during training, but during rest.
You can carry out two-differentiation, three-differentiation or four-differentiation training according to your own training frequency, give enough stimulation to the target muscle group, arrange reasonable rest time and improve muscle gain efficiency.
9. Be sure to drink more water. During fitness training, the body will sweat more than usual, and the metabolic level will be more vigorous. We need to add more water to maintain the body's metabolic level, which will help to gain muscle and lose fat. The amount of drinking water per day needs to reach about 2L, which is supplemented in multiple time periods, and the effect is the best.
10, aerobic exercise should be diversified, not just running training. The body is a very intelligent system. When you do the same training every day, your body will gradually fall into the comfort zone and lose weight will also fall into the bottleneck period.
Therefore, we need to change the exercise regularly and even improve the intensity of exercise, such as trying different types of training such as skipping, aerobics and ball games, so that you can continue to burn fat and get a stronger body.
What should I pay attention to in fitness? 2 what should I pay attention to in fitness?
First of all, timing
According to the research of sports physiology, human activities are controlled by "biological clock". Therefore, it is more beneficial to health to arrange exercise time according to the law of "biological clock"
In the morning, the sun shines first and the air is fresh. At this time, exercise can enhance muscle strength and increase vital capacity, which is beneficial to the respiratory system or people with respiratory diseases. Afternoon is a good time to strengthen physical strength, muscle endurance is 50% higher than other times, especially at dusk, the human body's sports ability reaches its peak, and senses such as vision and hearing are more sensitive, while heart rate and blood pressure rise. Exercise at night helps you sleep, but it must be done 3-4 hours before going to bed. The intensity should not be too great, otherwise it will lead to insomnia.
Second, unfavorable exercise time:
1, finished eating
At this time, more blood flows to the gastrointestinal tract to help digestion and absorption of food. At this time, exercise will hinder the digestion of food, which will lead to disease over time; The blood pressure of the weak will drop after eating, which is called postprandial hypotension, and it is easy to drop when going out; People with hepatobiliary diseases will get worse if they exercise at this time. Therefore, it is best to sit still or lie down for 30-45 minutes after meals before going outdoors.
2. After drinking
Alcohol in wine is quickly absorbed into the blood by the digestive tract and enters the brain, heart, liver and other organs. At this time, exercise will increase the burden on these organs. Compared with after-dinner exercise, drinking exercise has a greater negative impact on the human body.
3, in a bad mood
Exercise is not only physical exercise, but also psychological exercise. When you are angry and sad, don't vent on the playground. Sports medicine experts explain that people's emotions directly affect the normal operation of the human body, and then affect the heart, cardiovascular and other organs. Therefore, bad emotions will offset the healthy effects of exercise and even have a negative impact.
Third, choose land.
Because of breathing a lot of fresh oxygen from the outside, it meets the needs of health during exercise, and the sports ground is better than flat and open AD, beaches, stadiums and other places with fresh air. Try to avoid the following places:
1, around high-rise buildings
Because there are many buildings, it is often easy to form strong and weak winds between buildings, which is called high-rise wind and easy to catch a cold. In addition, buildings are not safe places, and falling objects upstairs will threaten the safety of exercisers.
2. Air pollution area
Such as industrial areas, places with strong chemical smell, chimneys, restaurants, etc., harmful gases and floating dust pollute the air very seriously. In these places, the inhalation of harmful substances increases, and exercise is not only useless but even harmful to health. Electromagnetic radiation exists in high-voltage lines, substations, radio and television transmission towers, satellite communication and navigation systems and other areas with serious electromagnetic interference to varying degrees, forming an "invisible smoke", which is extremely unfavorable to human health.
3. Near traffic arteries and intersections
The air in these places contains a lot of dust, which is mixed with many harmful substances. The increase of harmful substances inhaled into the lungs during exercise can induce asthma attacks, and also "implicate" organs such as heart, liver and kidney, and even cause cancer and harm.
Fitness 3 1 What should I pay attention to? Warm up first, then go to the treadmill.
Many people who exercise for the first time run a few steps on the treadmill as soon as they enter the gym. In fact, this is not correct. You should do warm-up exercises before running. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can press leg press first or do several sets of squats. Beginners should walk slowly and jog 15 minutes for the first time. It is best to keep this exercise intensity for 3 weeks, and then slowly add a lot according to your personal physique.
2. Measure the balance before practicing large musical instruments.
People who walk into the gym for the first time will encounter sports injuries more or less within 45 days. Because large musical instruments require high flexibility and balance of the body, there should be at least one month of balanced, stable and flexible exercise before practice. If you keep your upper body upright but can't squat, or close your eyes with one foot on the ground but can't keep your balance, then don't touch the large equipment in the gym.
3. Strength exercises start with dumbbells.
Many beginners are new to the gym and can't wait to practice all the equipment. Aerobic training equipment like a treadmill, if warmed up in place, will generally not cause sports injuries. But barbell and other strength training equipment are not very suitable for beginners to practice. Beginners who want to practice strength can choose dumbbells weighing 3-5 kg, put their hands on their chests, and do recommended exercises in 2-3 groups 12- 15.
4 or 40 minutes is the best exercise time.
Many people will stay in the gym for several hours and reconnect all the equipment, but they still feel dissatisfied, which is easy to make people tired and cause muscle pain. If they are not careful, they will cause sports injuries. 40 minutes is enough for beginners. You can jog 15-20 minutes, exercise 10 minutes, and do some flexibility training.
5. Wear jogging shoes and thick socks to the gym.
Many people often wear flat shoes or canvas shoes when exercising. The soles of these shoes are relatively thin, and the foot muscles of novices are in a relaxed state, which is easy to cramp or sprain. So people who want to exercise for the first time had better choose jogging shoes, training shoes or thick socks.
6. Exercise muscles and supplement food within one hour after fitness.
Diet is also very important for beginners with different fitness purposes. For example, people who exercise muscles should eat something with more carbohydrates within one hour after exercise, and rice is a good choice. For people who want to lose weight, it is best not to supplement food within one hour after exercise.