How to keep fit scientifically? Protect yourself while exercising. Exercise can also help us get rid of fat. Long-term inactivity may reduce our physical function. This exercise will greatly improve our posture. If you know how to keep fit scientifically, then act quickly!
How to make fitness more scientific 1 1, scientific fitness should determine good fitness goals.
Fitness is a big category. To achieve an efficient and scientific fitness, the first thing to do is to determine a fitness goal of your own. Maybe it's to lose 20 pounds, maybe it's to train the mermaid line and abdominal muscles, maybe it's to have 40 cm thick arms. These can all be your goals. If you are not sure about a goal that belongs to you, you may not be so efficient in training.
Add goals to your plan, and you will feel more motivated to work towards them. Every time you get closer to your goals, you will feel more confident.
2, scientific fitness should pay attention to diet.
Our diet is a very important item in fitness. If you want to gain muscle, you must eat more healthy high-protein foods and high-quality carbohydrates. If you want to lose fat, you must eat as little healthy food as possible, and they are all clean and high-quality ingredients.
It is said that what we eat constitutes our bodies. If we eat high-quality food, our bodies can grow muscles cleanly. If we eat unhealthy food, the only thing we can grow the most is fat.
Eat before and after exercise, because the body needs to replenish energy and make up for the calories, vitamins and minerals lost during exercise. Eating a small amount of carbohydrates, such as a bagel or a piece of toast, about an hour before fitness can ensure that you accumulate enough energy in a short time; If you exercise for more than an hour, you can choose a carbohydrate food that takes longer to digest, such as bananas. Protein should be supplemented in time after training, which can effectively help the recovery of muscles.
When exercising, your body will sweat a lot and lack water, so you need to replenish water in time. Start drinking water 3 hours before the start of fitness; It is advisable to drink a glass of water every 20 minutes during fitness. You can weigh yourself after fitness. Drink 3 glasses of water for every half kilogram you lose.
3, scientific fitness should pay attention to rest.
When you are in a bad state, don't force yourself to continue fitness. When you feel tired, it is your body that tells you that you need to rest and replenish nutrition in order to repair muscle tissue and accumulate energy again. If you exercise forcibly, you may break through the limit, but it is easier to hurt your health. In addition, the choice of weight should also be done according to your abilities, and don't blindly pursue big weight.
If you don't get enough rest during exercise, then you are destroying your body. This may cause you to be more tired after exercise in the future. Therefore, you should sleep for seven or eight hours that night after fitness to ensure that your muscles can rest and recover.
Fitness should choose the project that suits you best.
The best brain-strengthening exercise: Generally speaking, exercise can strengthen the brain, at the same time, exercise can also improve the heart function, speed up blood circulation, and make the brain get more oxygen and nutrition. All aerobic exercises have the function of strengthening the brain, especially bouncing exercises, such as skipping rope and kicking shuttlecock, which can supply enough energy to the brain.
The best exercise to improve eyesight: when playing table tennis, aiming at the ball with your eyes and constantly adjusting the exercise up and down can improve the tension of ciliary muscle and make it relax and contract; Extraocular muscles can also move constantly, promote blood circulation of eyeball tissue, improve eye vision and eliminate eye fatigue, thus improving vision.
The best anti-aging exercise: there are many reasons for people's aging, but recent research shows that a harmful substance called oxygen free radicals plays an important role in the accumulation of the body. Running is the first anti-aging fitness method. Experiments show that as long as you keep running, you can mobilize the enthusiasm of antioxidant enzymes in your body, thus achieving anti-aging effects.
The best exercise to lose weight: All aerobic exercises have the effect of losing weight, but the best effect is to use both hands and feet, such as swimming and skiing. You can choose boxing, weightlifting and mountain climbing in your prime.
Problems needing attention in fitness training
1. The training intensity should be adjusted according to the athletes' own abilities. The same menu may only provide enough stimulation for the old bird to make him progress, but for the novice, too much pressure may lead to "overtraining" even if it does not lead to injury, but there is no way to increase his resistance to stress through the recovery process.
2. The pressure exerted by training should be in line with the ability that athletes want to increase (in line with sports goals). This is often called "professional" training. When the body recovers, it will only increase the resistance to specific pressure, so you should be clear about your goals when training.
3. The body needs rest. As mentioned earlier, constant stress will eventually lead to injury or death. Remember, you won't get stronger in practice, only after practice and rest!
How to keep fit more scientifically 2 1. Enter the gym once a day, warm up on the treadmill for 20 minutes, and then do the following anaerobic exercise. After anaerobic exercise, you can run on the treadmill for 40 minutes at variable speed, that is to say, you can run for a few minutes on an elliptical machine or bicycle or jog for not less than 1 hour, at medium and high speed! Always maintain a medium-high speed and persist in pain and fatigue. Don't steam sauna after exercise, usually eat more white meat and vegetables and less pork.
2, go to the gym every day, don't talk nonsense about going 2-3 times a week, if you really have muscles, go at least 5 times a week.
3, Monday: practice chest (upper chest, middle chest, lower chest) exercise bench press, just get used to it first, find a friend to protect you after one month, and lift the weight.
4. Tuesday: practice your shoulders, because although you practice your chest on Monday, your triceps will be very tired, especially for beginners. Therefore, the muscles of the big shoulder will not cause too much burden to the three heads.
5. Come back from practice on Wednesday or Thursday and take a day off in the middle, because this gives the shoulder time to recover.
6. Connect your arms on Friday, including biceps and triceps.
7, Saturday or Sunday, practice forearm, calf and leg muscles, and properly match chest bench press, which mainly plays a role in congestion. You can have a day off in the middle.
8, abdominal muscles, don't be lazy, practice every day, if you want to develop abdominal muscles within three months, then sit-ups should be at least 125 every day, and lower abdominal leg lifts should be at least 100 every day. After two months, my waist began to hurt, and I couldn't reduce the pain if I wanted to practice my abdominal muscles.
9. All exercises should be grouped, such as bench press, with one * * * for each group 12 and 4-5, and the interval between each group should not exceed 1.5 minutes. This is only a part of the middle chest ... 25 abdominal muscles in each group, divided into 5 groups, and the interval between each group is less than 1 minute.
10, the correct way and action, go to the gym and ask friends who exercise together, don't be embarrassed, it means you don't understand.