It is hot in summer, and excessive exercise is easy to cause dehydration. You should have a proper rest and keep healthy.
Rumors:
Nowadays, the fitness trend is getting more and more prosperous, which seems to be the best way to open in summer. Even in the hot summer, the male gods and gods are still enthusiastic about running and swimming.
According to the nutrition and health monitoring data of China residents in 20 10-20 12 years, the average daily energy intake of Chinese residents is 2 172 kcal, so to keep healthy, at least 300 kcal calories should be consumed through exercise every day.
What is the concept of 300kcal?
Walking at a brisk pace of 6000 steps per day =300kcal, and the amount of activity with the same intensity includes:
40-60 minutes in Tai Ji Chuan, 40-60 minutes in yoga, 40 minutes in jogging, 40 minutes in cycling, 30 minutes in swimming and 30 minutes in tennis.
Of course, if it is strength sports, marathon and cross-country running in the gym, the energy consumed by such sports can reach 700kcal or even higher.
For the general population, keeping exercising every day and keeping the balance between energy intake and energy consumption can also reduce the risk of chronic diseases such as cardiovascular disease, type 2 diabetes and colon cancer.
According to the oxygen supply and energy metabolism during exercise, exercise can be divided into aerobic exercise and anaerobic exercise.
First, what is aerobic exercise?
The so-called "aerobic exercise" means that the human body can get enough oxygen supply during exercise, and the body mainly produces a lot of energy for long-term exercise through the oxidation of sugar and fat.
For example, jogging, cycling, swimming and other sports are all aerobic sports.
What are the characteristics of aerobic exercise?
Generally speaking, aerobic exercise does not need as high muscle explosive force as anaerobic exercise. Because the body digests and metabolizes carbohydrates (mainly), protein and fat to release continuous energy, and the exercise lasts for a long time, it is also called endurance exercise.
What are the benefits of aerobic exercise to human body?
Aerobic exercise is mainly a moderate-intensity exercise to mobilize the large muscle groups of human body, so aerobic exercise plays the most significant role in enhancing cardiovascular adaptability;
However, long-term aerobic exercise will cause a lot of energy consumption, which can consume excess fat in the body, and is also conducive to maintaining a healthy weight and preventing obesity.
In addition, aerobic endurance exercise can also reduce blood pressure, blood lipid and blood glucose, increase insulin sensitivity, and improve the regulation of blood glucose, blood lipid and some endocrine systems.
The energy of aerobic exercise mainly comes from the aerobic metabolism of carbohydrates in the body, so it is necessary to maintain a balanced nutrition, especially to eat enough carbohydrates.
How to eat aerobic exercise?
For an adult weighing 60kg, a 4-5-hour marathon can consume at least 2400kcal of calories, which is equivalent to the sum of the energy that an adult takes in from food in one day. Therefore, it is very important to consume enough energy before and during the marathon to maintain endurance.
First of all, we should pay attention to a balanced diet, and it is appropriate to "moderate". Increase the intake of staple food before running. The supplement of protein should reach 1.5 ~ 2g/kg body weight/day. The best way to supplement protein is to eat lean meat and fat meat in moderation. The "by-product" may be too much fat intake, and eventually the weight will not be controlled much, but it will grow fat.
In the daily diet, we should choose meat foods with relatively low fat content, such as skinless chicken breast, lean beef, fish and so on. On the other hand, we should ensure at least 12 kinds of food intake every day, 25 kinds every week.
Don't eat too much protein. Excessive protein will increase the burden of liver and kidney metabolism in the body, and in the long run, it may also cause abnormal liver and kidney function.
# Nutrition tips #
In aerobic exercise, the secret of muscle growth is to provide sufficient dietary total energy, ensure the intake of high-quality protein, scientifically strengthen strength training, and regularly monitor physical changes to avoid gaining weight without gaining muscle.
Second, what is anaerobic exercise?
When the human body is engaged in strenuous exercise with high intensity or above, the oxygen supply is relatively insufficient, and the main energy supply methods are muscle decomposition and muscle anaerobic glycolysis.
For example: weightlifting, jumping, sprinting, short-distance swimming, strenuous aerobics and other sports.
Aerobic exercise is dominated by repetitive low resistance exercise, while anaerobic exercise is dominated by a small amount of high resistance exercise.
Because anaerobic exercise is mainly composed of high resistance exercise, all anaerobic exercises are also called strength exercise, resistance exercise and cyclic resistance exercise.
Strength exercise or resistance exercise can increase muscle weight and strength, prevent obesity and help shape a good figure and shape;
In particular, it has a positive effect on the strength of bones, joints and muscles, which can not only delay the loss of body motor function, but also help prevent injuries caused by falls and fractures in the elderly.
How to eat anaerobic exercise?
Lifting iron 1 hour can consume about 400kcal of heat, which is equivalent to two bowls of rice. According to the energy metabolism mode of anaerobic exercise, enough carbohydrates should be ingested before exercise, so that muscles can gain energy quickly to exercise, achieve the purpose of increasing muscles, and avoid some sports injuries.
Pay attention to supplementing carbohydrates.
It is found that carbohydrate supplementation during exercise can improve the ability of high-intensity intermittent exercise, maintain blood sugar level, preserve muscle glycogen, reduce muscle glycogen loss, and prolong endurance time.
Small partners who need to gain muscle through exercise should not only take high-quality protein in their diet, but also take enough carbohydrates to supplement glycogen and supply energy, and then carry out high-intensity strength training to stimulate muscle protein metabolism.
For example:
15g protein and 35g carbohydrates are equivalent to 1 lean meat, 1 tofu, 100 ml milk and 1 rice. The energy of this meal is about 200 kilocalories, which is affordable for ordinary people and does not affect exercise.
In addition, eating the mixture of protein and carbohydrate immediately after strength exercise can effectively promote recovery and accelerate muscle growth.
For example:
Supplementary intake of 35g protein and 55g carbohydrate is equivalent to 2 eggs, 2 fish, 3 steamed buns and 1 banana.
In high-intensity exercise, it is also necessary to pay attention to supplementing sugary drinks or easily absorbed sugary foods every 30 to 60 minutes. The amount of sugar supplement is generally not more than 60g/h or 1g/min. Most of them use sugary drinks, drink a few cups, or eat digestible sugary foods (such as bread and cakes) during exercise.
Pay attention to hydration
Water is the most abundant component in the body and one of the important nutrients to maintain normal physiological activities of the human body. All chemical changes in the body must involve water.
Water is a good solvent and carrier of nutrients, which is beneficial to the digestion, absorption and transportation of nutrients and the excretion of nutrient metabolic wastes.
Water also directly participates in biochemical reactions such as hydrolysis, hydration and redox in the body.
When the body exercises, the metabolism of substances is enhanced, and more metabolic wastes are produced. Only by supplementing more water can we meet the needs of substance metabolism enhanced by exercise, promote the discharge of metabolic waste, help maintain exercise ability, delay exercise fatigue and prevent the occurrence of sports diseases.
Different exercises have different intensity, and the same exercise has different intensity for people with different physical activity levels; When taking part in fitness exercise, you should control the amount of exercise appropriately according to your own situation to avoid improper exercise and harm to your body.
# Nutrition tips #
No matter what kind of exercise, we should fully consider the current personal health and physical level, ensure balanced nutrition during exercise, and exercise items are suitable for ourselves, which is simple and easy to implement.
Rumor expert: Xiang, Institute of Nutrition and Health, China Center for Disease Control and Prevention.
Expert: Institute of Nutrition and Health, China Center for Disease Control and Prevention.
Contributed by China Nutrition Society.