Should I eat before cardio training?

There was a recent big meta-analysis study on whether "fasting" exercise is a good thing for people who need to lose fat.

The "fasting" exercise sounds perfectly fine in everyday life, when you wake up, drink some water to clear your blood, and then walk on the treadmill, bike, or elliptical to start your cardio fat loss workout. The pace of training is much faster than when you have breakfast. But is this good or bad?

In a recent study of obese people, it turned out that they did lose more fat, but that fat was reduced by "fasting" exercises. Because this behavioral habit seems to activate the burning of certain fats, so that the fat is gradually broken down and reduced.

Other small studies have shown the same results for the general population. But these studies are only for obese people, not necessarily for the average person who exercises regularly.

But in terms of the benefits of aerobic exercise to burn fat, 1 hour a day of aerobic exercise 6-7 days a week is normal, and it may be possible to lose some of the fat, but it is between good and bad mentally.

Of course, for the topic of whether to eat before exercising, it is still recommended to have an empty stomach.

or on a semi-fasting stomach, but don't rely on this advice completely. Adjustments should be made for special circumstances or according to individual differences.

1.Half-squat jumping jacks.

To practice cardiopulmonary function and legs, put your hands together in front of your chest, squat down while your feet are open, and your feet can be slightly outward, and your knees are jointed.

Needless to say, basic postures such as no more than tiptoes and a straight back.

After getting up, continue to squat just with your feet together, which can also be said to be a half-jumping exercise. Just pay attention to the details.

2.Knee exercises before the back lunge.

Stand on one foot as the fulcrum, sit back with the other leg and lunge, maintaining a vertical posture at all angles, and then do a knee lift with the back leg forward, and bend the elbows with both hands and arms in front of the chest to keep almost the same, except that the non-supporting leg does the lunge behind and the knee lift in front.

3.Push-ups for push-ups.

Lie on the mat in a push-up position, then tighten your core, raise your legs in the direction of your lower abdomen, and alternate your feet back and forth twice, then do a push-up exercise.

4.Half-squat jump.

Do common but particularly practical exercises for cardiopulmonary function. The outer figure of the feet is about one and a half shoulder-width apart.

Place your hands behind your head, squat down and jump upwards. It's important to remember that it's not just the center of gravity that moves up, but also the core muscles.

Contraction and exertion of the muscles of the hips and legs.

It is best not to eat before aerobic training, and then do training after eating, then the body will not be able to bear it, then there will be stomach discomfort, so you should know this before doing aerobic training.

Before doing aerobic exercise, you must eat, not on an empty stomach, because the time of aerobic exercise is very long, about half an hour or more, so long-term exercise, if you do not eat, the stomach has a great impact on the body, but you must also pay attention to rest for half an hour after eating before exercising.

You can eat a little, the intensity of aerobic training is not too large, eating can replenish energy, and you can maintain your physical strength well when exercising.

It is better to eat 30 minutes to 1 hour after strenuous exercise.

There should be a certain amount of time between exercise and eating. After eating a full meal, the activity of the gastrointestinal tract is enhanced, the secretion of digestive juices increases, and the amount of blood required in the process of digesting food also increases. Similarly, after exercise, it is necessary to eat at a certain interval before eating, because the center that manages muscle activity during exercise is in a state of high excitement, and at the same time the digestive organs are inhibited, and the activity of the digestive organs takes a certain amount of time to recover, so generally do not want to eat immediately after a long period of strenuous exercise, and should rest for about 30 minutes after exercise before eating.

After doing aerobic exercise, it is not very good to eat dinner ten minutes later.

People who want to exercise should eat at least after an hour, otherwise they will become fatter because of good absorption.

The process of exercise is the process of physical exertion, and high-intensity exercise consumes a lot of nutrients in the body. After exercise, the body is in the best time to absorb nutrients, and at this time, the body is in the best state of absorption. And only by replenishing the nutrients needed by the body in time will it not cause harm to the body.

After exercise, the body needs to replenish a large amount of calories and other trace elements, and the metabolic rate is very high. By eating a meal at the end of exercise, the nutrients are converted into calories that the body needs, and the chance of being converted into fat is reduced.

After high-intensity exercise, the body's metabolic rate increases, and eating at this time can help the body to eliminate harmful substances. Meals after exercise should be based on protein and carbohydrates, with a ratio of 1:2, such as a small steamed bun or three or four slices of toast with a hard-boiled egg, the portion should not be too large, and you can also drink a small amount of freshly squeezed juice.

1.Boosts metabolism.

2.Reduces the risk of disease.

Insisting on aerobic exercise for half an hour is beneficial to lower blood pressure, regulate and relieve nervous and anxious emotions. In addition, consistent exercise can also lower blood sugar and blood lipids, and reduce the risk of diabetes, stroke, and cardiovascular disease.

3.Adapt to changes in the environment.

Physical exercise can improve the regulatory function of the nervous system, improve the nervous system's ability to judge the intricate changes of human activities, and make coordinated, accurate and rapid responses in a timely manner. It enables the human body to adapt to changes in the internal and external environment and maintains the normal progress of the body's vital activities.

4.Develop a good mindset.

Physical exercise can cultivate sentiment, maintain a healthy attitude, and give full play to the enthusiasm, creativity and initiative of individuals, so as to improve self-confidence and values, so that personality can achieve healthy and harmonious development in a harmonious atmosphere.

Do aerobic or anaerobic exercise first? The results of the two options were very different.

Of course, it will affect the training effect, and it may be that the effect is relatively slow. Because doing so can cause you to burn fat much more slowly, which is not particularly good for yourself.

The perfect combination of the two exercises, you will find that the effect will be very good, first practice anaerobic can make your muscles explosive activation and then aerobic, then the body will consume and metabolize a lot of fat and calories well.

It is better to eat 30 minutes to 1 hour after strenuous exercise.

There should be a certain amount of time between exercise and eating. After eating a full meal, the activity of the gastrointestinal tract is enhanced, the secretion of digestive juices increases, and the amount of blood required in the process of digesting food also increases. Similarly, after exercise, it is necessary to eat at a certain interval before eating, because the center that manages muscle activity during exercise is in a state of high excitement, and at the same time the digestive organs are inhibited, and the activity of the digestive organs takes a certain amount of time to recover, so generally do not want to eat immediately after a long period of strenuous exercise, and should rest for about 30 minutes after exercise before eating.

Of course, it is needed, because aerobic exercise can improve the immunity of the body of the wheels, can also improve the quality of the body, and can also speed up blood circulation.

Personally, I think I need to do aerobic training, because aerobic training can increase my physical health, improve my physical fitness, and prevent diseases.

Need. Because this kind of training can exercise our breathing finch sharp posture very well, and can burn body fat early, so that we have a particularly healthy body, but also strengthen our bones.