Do I need to exercise for 10 minutes a day?

Exercising for 10 minutes a day is too light to require special nutrition.

Do I need to exercise for 10 minutes a day? It should not be used, exercise is to consume capacity, but the exercise time is too short, and it does not reach the time period when you need to supplement nutrition, so you don't need to supplement nutrition for 10 minutes of exercise.

Exercise for more than ten minutes a day without nutritional supplements, the time of exercise is very short, the main thing that is discharged is water, not much calorie consumption, generally after 30 minutes of exercise will consume body fat, so you only need to eat normally, because you sweat more, you can add more water.

There is no need to go to nutritional supplements, because 1o minutes of exercise is not to eliminate nutrition, you just need to do the meat and vegetable combination as usual, and the nutrition is sufficient.

It is enough to eat normally in good health.

If it refers to daily diet, nutritional supplements such as are of course necessary. Confucianism refers to the nutritional supplements that protein and other special fitness needs are not in great demand, because the fat and other bodily functions of the ten minutes themselves do not fully begin.

No special supplementation is required. It's okay to eat normally, and it's normal to exercise for ten minutes a day.

Depending on the condition of the body, if you sweat profusely within ten minutes, you need to replenish water and electrolytes, eat some fruits and vegetables, if you are just for a walk, then add some water, and do not consume too many carbohydrates after exercising at night.

Gradual.

The length of training should be determined by the individual's needs, so this is not fixed. Some people may be relatively weak, and 40 minutes of intensive training may be basically done. Some people may plan a training program with one main target group, but after training, they still feel more energetic and can do more training, so they plan a training program for more muscle groups.

At first, it was an hour, but then I slowly realized that the amount of training for an hour seemed to be insufficient, and I began to add an additional plan to my plan. For example, if you train your chest today, you may add shoulder and back training, or leg training, in the following time. Over time, the intensity increases, and it will be added to the training program.

His purpose is to keep the muscles alive at all times, and he hopes to make the muscles feel good every day, and then in the next day's training, it will still be like this, almost every part of the body will be trained, but it will not be as many movements as the main target muscle group, but it will not be trained with a lot of weight.

Supplemental nutrition: 1. Supplement protein.

After the end of the workout, you should supplement protein energy in time, especially for muscle-building trainers, in this post-training window period, it is an excellent time to supplement protein, and the protein you ingest will be used efficiently, so you must not miss it.

So what type of protein is good for us to supplement after training? Personally, I recommend that whey protein powder is the best because it is easily absorbed and has a high protein utilization. Of course, protein can also be obtained from food through chicken breasts and eggs.

2. Vitamin supplementation.

The first meal after training, we must let ourselves supplement enough vitamins, many novice gymnastics do not understand vitamins, do not pay enough attention to vitamins, after each exercise patronize to eat protein, vegetables eat very little.

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Depending on the purpose of your exercise If it is just to exercise and improve physical fitness, minutes to minutes a day are enough If you improve the performance of individual sports, it is estimated that you will have to train systematically for a long time like a professional athlete To exercise a strong body, it is recommended to go to a health club for targeted exercise There will be a professional coach to train you.

For people who are in fitness, if they exercise a lot and do not have reasonable nutritional supplements, they are prone to fatigue and affect their health. There are a few things to keep in mind when supplementing after a workout:

Water and salt intake should be balanced. After sweating for fitness, it is necessary to replenish water and inorganic salts in time. The correct way to hydrate is to drink slowly in small sips, the water temperature should not be too low, and it is best to drink lightly salted boiled water or sports drinks.

Carbohydrates are indispensable. Adequate carbohydrate supplementation before and after fitness is required to ensure liver glycogen storage, provide energy for the body and maintain blood sugar levels. Carbohydrate-rich foods are mainly rice, cereals, vegetables, and fruits.

Eat more protein foods. After working out, eat plenty of foods that contain animal and plant proteins. Generally speaking, protein supplementation is best achieved during the 90 minutes after training session, when protein needs are at their peak.

Protein-rich foods include lean meats, eggs, fish, milk, and legumes.

How to eat for fitness, and what exactly do you need to eat.

Before exercise: It usually takes 2-4 hours for the stomach to empty, so don't eat a meal two hours before exercise. Muscles need to consume a lot of glucose during exercise, and glucose in the blood is consumed quickly during exercise, so muscle glycogen and liver glycogen need to be supplemented, and consuming enough staple foods can help store more glycogen for consumption during exercise.

Consuming proper high-quality protein can help repair muscle damage during exercise. At the same time, adequate intake of nutrients such as vitamins and minerals can ensure that the body is in an optimal state.

During exercise: The most important thing to replenish is water, but it should be done in small amounts and often, usually every 15 minutes. After more than an hour and a half of exercise, the body begins to use protein as an energy substance.

Therefore, supplementing sugars can slow down the consumption of protein, and appropriate protein supplementation can also relieve fatigue, and at the same time, it is necessary to supplement B vitamins and other vitamins to quickly restore physical strength and improve athletic performance, while replenishing electrolytes that are lost in sweat to prevent muscle menstruation.

Post-workout: Post-workout recovery is essential for the effects of exercise, and attention should be paid to a comprehensive and balanced nutritional supplement during this period, especially carbohydrates, proteins, vitamins and minerals. In addition, nutrients that boost immunity and antioxidants should also be adequately supplemented.

Young people should exercise every day.

At least one hour a day, all kinds of exercise can be done, exercise until sweating, heart rate can be increased, indicating that the blood in the whole body is completely circulated. In addition, regular daily exercise can also promote growth and strengthening. Leave the classroom and move your limbs and bask in the sun for a few minutes between classes.

You need to eat three meals a day, and ensure that you have one egg, two taels of meat, one pound of vegetables, half a pound of staple food, one fruit, and one bag of milk every day.

Drink at least 2500 ml of water a day (about 8 cups in a normal cup).

Go to bed on time and have a regular routine.

Once every two days, 3 times a week, drink milk every day, it really works.

If you train your muscles one day apart, you can use 3 eggs a day