Warm-up is necessary
You know, this is not the time for combing your hair and drinking a glass of water. This is a necessary process before you start exercising. When the muscles are looser, they are also easier to control and expand. Doing these exercises will reduce your chances of injury. Therefore, it takes 5 minutes to let your body move completely, with a slight sweat. the best. You need to understand that this step is a good start for fitness exercise.
Stretching to relax muscles
When you exercise a muscle, it will become tight and shorten. Stretching is a good way to help you relax your muscles. It can effectively prevent muscle soreness the next day. It should be noted that the best time to do this is after you complete the warm-up exercise, and at the same time, continue each movement for 20-30 seconds, which will help muscle relaxation and make you get a more meaningful stretching exercise.
Appropriately add water
Remember, when you are doing exercise, your body will quickly lose moisture because of sweating. These fluids must be replenished in time. Otherwise, over time, your body will become dehydrated and you will feel it. Tough thirsty. Therefore, do not forget to add moisture to your body during exercise. In general, the human body needs to drink 8 glasses of water a day, and when it comes to exercise, it needs more. In addition, adequate moisture helps to reduce hunger, reducing your desire to eat.
Avoid excessive exercise
Since the goal of fitness is to continue to work hard, you don't expect to get "Gold". Therefore, when you find that your heart beat is so fast that you can't finish a sentence in one breath, it means that your exercise is overdone. Many coaches believe that this is the primary reason why most people stop halfway. Because once you feel the belt
When they are unwell, it is difficult to stick to it.
In addition, if you think that your body is not good, you can choose some easier exercise to complete. People who do not want to go to the gym can choose a suitable aerobic video tape at home and learn how to get started and improve the coordination of the movement. It is also a good method. In any case, as long as you do not give yourself pressure and perseverance, you will benefit from it.
Gradually increasing intensity
High-intensity exercise is not suitable for the beginning of fitness training, and it is worth noting for those who have been practicing for 6 months or more. The following situations may occur: After you reach a certain level, you usually enter a stagnant state, and most people may think that "I didn't see any changes in the body" --- so they would step up and give themselves Create greater challenges: increase the amount of exercise to achieve the effect of making the body change. However, your urgent mood at this time has led you into misunderstanding.
Therefore, you'd better gradually increase the duration and degree of your exercise. It can be extended from 20 minutes to 30 minutes and change your 5 pound dumbbell to 8 pounds. It's just that you don't have to do it all at once, and it's just one of time and intensity. After a while, you will finally be pleasantly surprised to find that your muscles are beginning to renew their vitality.
Moderate operating frequency
When you are squeezing out time to complete your exercise program, you may risk advancing the frequency of action and persist in practicing regardless of the body's response. Especially for exercise like weightlifting, if you do it too fast, violent movements can make your muscles overload and vulnerable. Therefore, the slower you do, the better you will receive.
At the same time, any exercise that does not exceed 2 hours does not require the addition of physical strength. It is sufficient to ensure that the meal is sufficient within 1 hour before exercise. At the same time, it must be understood that although sports drinks have no harm for you, what is more beneficial to the body than pure water? In addition, a diet high in alcohol content is futile for your exercise.
Need to "cool" after exercise
Just as your body needs time to "preheat" just as you do before your workout, after your workout, your body needs time to calm down and let your heart rate return to normal. You can slowly slow down your movement until the heart rate is reduced to 120 or less per minute. When you feel that your heart rate has eased and your breathing has gradually stabilized, you have completed the final "cooling" job.
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