What are the common sense of sports and health

What are the common sense of sports and health

Nowadays, many people choose sports for relaxation or health. There are many skills in sports. What common sense of health do you need to master in sports?
1. Go to a regular gym.
Choose a professional and experienced coach. Before starting a planned exercise, you should carry out corresponding physical tests and physical fitness tests. Let the coach customize the training plan according to personal conditions. According to the relevant requirements of the gym and the suggestions of the coach, regular fitness is the most direct and good way to prevent sports injuries.
2. Make a sound and regular plan.
Take fat reduction as an example: generally speaking, strength equipment training should be arranged twice a week to improve the oxygen binding capacity of fat; Secondly, we will arrange two intensive cardiopulmonary exercise every week to increase the health coefficient. More than 30 minutes of exercise, the heart rate is controlled at about 70% - 80% of the maximum heart rate, which can consume more fat. The maximum heart rate is 220 minus your age. For example, the maximum heart rate of a 20-year-old person is 220-20=200, and his heart rate per minute during exercise should be about 200 * 70%=140 or 200 * 80%=160, which can consume more fat.
Of course, simple cardio exercises twice a week, such as body fitness classes, make your fitness process more fun. Finally, I suggest you do half an hour of exercise, just walk or ride a bike.
3. The diet before and after exercise should be based on personal conditions.
Generally speaking, after eating, the body should take part of the time to organize digestion, and should not exercise immediately, at least half an hour later. After fitness, the body is eager to replenish energy within 20 minutes, which is also the best time to absorb energy. If you are an athlete, eating within 20 minutes after fitness will recover excessively; But if you want to lose fat, you must eat 30 minutes after your workout.
4. We strongly urge that we must drink water when doing jumping exercises.
The general scientific method is to add 250ml of water after 15 minutes of practice, and you can use urination to test whether your body's water intake is sufficient. If you urinate colorless, you are not short of water.
For one hour's exercise, water is the best energy tonic. However, for more than one hour's exercise, you should not only drink water, but also add some sports drinks. In addition, drinking water is conducive to perspiration, and perspiration is a good way to reduce body temperature. Therefore, we should abandon the old concept of water prohibition during exercise.

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