How to exercise reasonably and healthily? If you don't warm up well, you may pull a muscle. While exercising, you can also improve your physical fitness. Exercise can relieve our mood, and exercise is beneficial to strengthen our physique. Here I will show you the benefits of how to exercise reasonably and healthily.
How to exercise reasonably and healthily 1 from the most common. Do sit-ups every day until your abdominal muscles are sore. The next day, it may be more sour. This is because muscle tissue is being repaired. Just keep doing it.
Push-ups can enhance arm strength and exercise abdominal muscles after long-term exercise.
Not to mention pull-ups, long-term exercise can also exercise arm and back muscles.
Running every day is good for relaxing mood and promoting blood circulation between muscles. Of course, it is necessary to replenish some energy after a long exercise.
To be healthy and stable, besides exercise, a healthy and reasonable diet is particularly important. Don't eat too much meat as soon as you finish exercising.
You will feel tired after exercise, so you must get enough sleep every day. Exercise every day requires long-term persistence, and health will accompany you for a long time.
How to exercise reasonably and healthily II. How to eat healthily and exercise?
First, a healthy diet.
1, platitudes
Protein, fat, carbohydrates and water intake are essential.
2. Let's start with protein.
If you are a bodybuilder and you want to gain muscle, you need to eat a lot of protein. In addition to various professional supplements, such as protein powder, the most familiar ingredients in our daily life are beef, egg white and breast meat. There is nothing to pay attention to when cooking, but there is a lot of sterol in the egg yolk. You can eat one or two egg yolks a day, and you can eat more egg whites.
If you are not a fitness person, then you can eat meat according to your normal life and avoid heavy oil and salt.
3, followed by fat.
The pork, mutton and chicken leg we usually eat all contain fat.
Fitness people try to eat less meat. Beef contains enough fat to meet the body's demand for fat.
Non-fitness people should not eat more, and fat is easy to gain weight.
4. Then there are carbohydrates.
Carbohydrate mainly refers to the pasta we usually eat, such as rice, bread, noodles, steamed bread and so on.
Fitness people only need to eat a bowl of rice (a steamed bread) at noon every day to meet the body's demand for carbon water. If you eat too much carbohydrate, you will get fat. The final product of this thing's reaction with gastric acid in the stomach is the same as sugar.
Non-fitness people only need to eat normally, avoid overeating and don't eat three or four bowls at a time. As the saying goes, eating is only eight points full.
5. Finally, water.
As we all know, water is the source of life. Normal people consume about 1000ml ~ 2000ml of water a day, but they will definitely sweat a lot during exercise, so the water intake is naturally more, about 1500ml ~ 2500ml a day. And drinking more water can promote metabolism, which is very good for your health.
Second, healthy exercise.
1. When it comes to healthy exercise, the first thing most people think of is morning running. In fact, running in the morning is risky, especially climbing mountains in the early morning. When the temperature difference between indoor and outdoor is large in spring and summer, going out for exercise may lead to a certain danger of insufficient blood supply to the heart and lungs, so you must warm up in advance, even if the chance is small.
2, healthy exercise can also go to the fitness equipment area that most communities will be equipped with, what horizontal bars and parallel bars, do a dozen every day, you can exercise, you can also improve your posture and straighten your waist, but you should pay attention to safety and warm up in advance.
You can do more push-ups and other sports at home, but be careful not to do sit-ups, which is harmful to your waist. If you want to practice your abdomen, you can consider rolling your abdomen or viewing sports software and other corresponding tutorials, so I won't go into details here.
Third, matters needing attention
Medium rare, medium rare. Diet is more important than exercise. Pay attention to the intake of oil and salt, eat more vegetables and drink more water. Exercise must pay attention to safety.