What do I need to do after a workout? What you need to prepare for fitness

After the workout, you need to do some aerobic exercise, drink plenty of water, and do stretching exercises.

sI was very fat when I started working out.

yFirst of all, I made a plan to control my food intake and avoid high-calorie foods.

Secondly, start exercising, burn fat and consume, and control the breathing rate during exercise.

Drinking plenty of water can boost your metabolism.

Eat three meals a day on time, which can be high in protein, but not in calories.

Believe me, there are so many things that you can gain from fitness, and you can communicate with +Wei.

First of all, you need to stretch thoroughly and effectively after the workout.

Stretching is the most neglected part of training, muscles, tendons, ligaments and joint structures are highly malleable, and if they become stiff, they will limit the range of motion; Stretching increases the range of motion and contracts additional muscle fibers.

On top of that, stretching can improve safety during training. Tendons and ligaments can easily lead to strains or sprains during training if they have limited flexibility; Muscles can contract and, but not stretch themselves, and they can only be stretched by the pull of the relative muscles, such as the chest and back, biceps, and triceps. However, contracted muscles tend to be shorter to combat resistance, so stretching after training can relieve tension and fatigue.

It is recommended to hold the stretching process for 10-15 minutes, and each stretch for 30 seconds to 1 minute.

Secondly, it is best to eat a small amount 20 minutes after the end of training.

Fitness itself is a process of consuming energy, whether it is to lose fat or gain muscle, it is best to consume a small amount of food to replenish depleted glycogen stores, in order to prepare for the body's physical recovery and muscle growth. For fat loss, it can also avoid overeating due to being too hungry after training.

The foods suitable for post-workout supplementation are mainly protein and a small amount of carbohydrates, among which carbohydrates can be quickly absorbed (fine categories), such as toast, mashed potatoes, bananas, etc., and protein can be easily absorbed such as yogurt and boiled eggs.

Finally, it is necessary to take small sips in time, replenish water many times, and take measures to keep warm.

After the workout, you must pay attention to do some stretching movements, so that the muscles can be relaxed and the body can be relaxed.

After the workout, you need to do some aerobic exercise, which can effectively restore your body fluids, and it can also be a good workout.

Fitness needs to be prepared:

1. a fitness backpack;

2. Mobile phone headphones (it is best to get more songs that are conducive to fitness);

3. Fitness clothing (spring, summer, autumn and winter);

4. Fitness and comfortable shoes;

5. Protective gear (such as knee pads, hand pads, waist pads, etc.);

6. Toiletries (it is very important for the body to relax after washing);

7. Drinking utensils (if you are tired, you can buy glucose powder in a big supermarket).

Because it goes against the original purpose of exercising, it can backfire and cause a lot of damage to mental and physical health. Fitness is actually very simple, as long as it is carried out scientifically according to the relevant methods, it can achieve a good fitness effect!

1. Warm-up exercises.

You should warm up for 10 to 15 minutes before each exercise starts. It consists of two parts: one is low-intensity aerobic exercise, such as slow walking, which aims to raise body temperature and prepare the body, especially the cardiovascular system, for exercise.

2. Pay attention to warm up in advance.

By warming up before exercise, you can prevent ligamentous muscle strain. Moving from stillness to movement requires an adaptation process, and warm-up training can get the body moving.

4.Exercise on a schedule.

There should be a training plan. Judging by the content of daily training. For which part, arrange the corresponding exercise prescription, and arrange the training one by one.

3. Be relaxed.

At the beginning of exercise, it is generally necessary to adjust your breathing and not be nervous. Don't do strenuous exercise, which will not only hinder your movement but also harm your health. Do this for 2 to 5 hours with breaks in between.

Try to arrange each exercise at the same time, so that you can develop good exercise habits and help the internal organs to form a conditioned reflex. Do not exercise one hour after meals and one hour before bedtime, otherwise it will affect digestion and sleep.

4. Prepare accordingly before exercising.

For example, doing exercises, high leg raises, skipping rope, etc. This stretches your bones and muscles. Don't drink plenty of water before exercising, and exercise on an empty stomach.

It's important to note that while fitness is important, it's important to pay attention to your diet and rest. Fitness is not only a simple process of consumption, but also a process of replenishment. The goal of the general fitness group is to strengthen the body, which can be supplemented by a daily balanced diet.

Don't rely too much on protein powder and other muscle-building products, you can choose nutritional supplements according to your needs, only scientific and reasonable fitness, can ensure good health and achieve the effect of booking.

1. Fitness is to harvest an excellent figure, maintain a strong basal metabolic value, stay away from the troubles of middle-aged fat, have a low body fat rate body, soar in the charm index, and harvest a self-confident self. 3. Fitness is to enjoy food, indulge occasionally, and eat the food you like to eat, but without the trouble of gaining weight. Of course, for the sake of health, it is recommended to eat less junk food.

4. Fitness is to release more dopamine, drive away unpleasant moods, stay away from anxiety, improve one's own resistance to stress, and maintain a positive and optimistic attitude. Nowadays, people are more stressful in life, and fitness is the right way to release stress, exercise will make you sweat, but the feeling of sweating is also very enjoyable. 5. Fitness is to strengthen the body and prolong life.

Consistent fitness can boost immunity, resist the invasion of diseases, and recover faster than others when you are sick. Fitness can effectively improve lung capacity, promote blood circulation, improve the flexibility and coordination of limbs, effectively slow down the aging rate of the body, and make you look younger and more energetic. 6. Fitness is to make your body age, lower than your actual age.

Everyone is afraid of aging, and the only low-cost way to combat aging is fitness. If you want to be 40 years old and have a 30-year-old body, then be sure to start exercising as early as possible. Fitness exercise can promote cell regeneration and slow down the appearance of sagging and wrinkles.

If you want to stay in a relatively frozen state, then be sure to start working out as early as possible. At this point, do you want to start a fitness workout? Novice fitness should choose the exercise that suits you, and don't blindly carry out high-intensity training, so that it is easier to stick to it.

People with a poor physical foundation can start with sports such as brisk walking, square dancing, cycling, table tennis, etc., and insist on exercising 3-5 times a week for about an hour each time. As your physical endurance improves, you can increase the intensity of your exercise to further increase your motivation. People over the age of 30 should join strength training to build muscles in order to prevent muscle loss, improve the body's basal metabolic value, and maintain an excellent body line.