Precautions in the early stage of fitness, what should I pay attention to during the fitness process

Fitness long-distance running is good for a good mood and good spirit. This kind of long-distance running is very beneficial to alleviate the mental and psychological tension caused by high-paced and intense exercise in modern society because it does not pay attention to the victory or defeat of the race, and only seeks to exercise in a relaxed and happy way.

Now that there are more and more people exercising, let's talk about what should be paid attention to in the process of fitness.

Stretching the whole body for at least 10 minutes after exercise can reduce delayed muscle pain the next day.

Muscle soreness on the second day of exercise is a normal reaction, if you have any exercise questions, you can ask a personal trainer, and the personal trainer will give you a solution.

Try not to smoke 30 minutes after training, as blood circulation accelerates and promotes nicotine absorption.

Do not shower immediately after training, and the water temperature should not be too high when showering, so as not to weaken the body's immunity.

Muscle-building can be supplemented with protein powder, eggs, beef and other high-protein foods after fitness, which can better improve exercise efficiency and reduce delayed muscle soreness.

Appropriate stretching exercises can be performed after each movement in the exercise.

Protein should be supplemented in time after exercise, and carbohydrates should be supplemented after half an hour.

Relax and stretch the main target muscle groups after exercise.

Don't drink alcohol after a workout.

Supplementing with sugar 2 hours after exercise is beneficial for the rapid recovery of muscle glycogen.

Eating fruit after a workout can help your body recover.

Pay attention to sleep after exercise to ensure the recovery of the body.

After fitness exercise, the sugar, fat, and protein in the body are decomposed in large quantities, producing lactic acid, phosphoric acid and other acidic substances, which make people feel soreness in muscles and joints, and mental fatigue.

Eat alkaline foods such as vegetables (vegetable foods), sweet potatoes, citrus, and apples (apple foods) to maintain the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible.

In addition to alkaline foods such as vegetables and fruits (fruit foods), a variety of essential vitamins (vitamin foods) should also be supplemented to supplement the losses of metabolism and sweating to meet the needs of bodybuilding training.

Remember to move your joints before exercising, and warm up with a small weight, gradually. Let the body warm up first, and then drive full power to break through.

When exercising, you should be distracted and single-mindedly control the range of motion of the target muscles and the peak contraction. This is critical, critical, critical.

Try not to eat fried foods and carbonated drinks. Fried foods contain free radicals that can affect the effect of muscle gainThe moment you are willing to do it and stick to it regardless of the return, the road will gradually become clearer. Share.

1. Warm up before fitness, especially before strength training.

Before the formal fitness, it is necessary to warm up the body muscles, move the joints, and activate the body muscles to reduce the chance of injury.

Before strength training, we need to warm up the target muscle groups, such as doing empty bar bench press or push-ups to activate the pectoral muscles, and then doing weight training.

2. Fitness should be customized with a scientific fitness plan.

Fitness requires methods, you can't train on a whim, let alone blindly. Everyone's physical endurance and strength level are different, and the suitable fitness content is also different, you need to customize a plan that suits you and stick to it for a long time in order to reap the benefits of fitness.

A scientific fitness plan is to warm up first, then arrange resistance training to exercise body muscles, then arrange aerobic exercise to promote body fat burning, and finally stretch and relax, each workout duration is about 60-90 minutes, adhere to more than 3 times a week.

3. Avoid exercising on an empty stomach.

Many people with the purpose of ** will choose to exercise on an empty stomach, thinking that fitness on an empty stomach will burn more fat. However, the endurance of fasting exercise is relatively poor, and it is also prone to hypoglycemia and fatigue exercise, for example, you used to jog for 1 hour in a non-fasting state, but now it is discounted and you can only run for half an hour, which is also greatly reduced.

Therefore, it is not recommended to exercise on an empty stomach, you can supplement a banana and other foods half an hour before the gym, and the calories should not exceed 200 kcal, you can also choose to start fitness training 1-2 hours after meals, so as to maintain fitness momentum.

It is recommended to do stretching to warm up, otherwise it is easy to get injured.