All of us expect some useful excise. Do things in right way is the most important. What to do ahead of exercising, eat food before the exercise or no,...
All of us expect some useful excise. Do things in right way is the most important. What to do ahead of exercising,
eat food before the exercise or no, what should to do to avoid heat stroke, and so on. In this article, we will give you detailed suggestions.
Warm Before Exercise
The time that you put on warm-up need to be 10%-20% of the total exercise. In the condition that you would exercise for an hour, spend about 10 minutes for the pre-exercise activity is better. The time may be shorter or longer, that depends partly to the climate, season, people's exercise ability, and so on. But the principle of warm-up is to feel somehow hot and little sweat. You may also judge it by heart rate. The heart rate may arrive 60%-70% of the maximum sporting heart rate. The maximum heart is the age deduced from 220, for example, if you are a 24 years old boy, your maximum heart rate is 196. It will be more easy to calculate the exercise heart rate.
What should warm before exercise
Many parts of bodies muscles much be stretched before exercising, legs, arms and back.
Exercise on morning
1. Put the clothes you will wear tomorrow. When the clock alarms, you can get up and wear on them quickly, do not to seek for them any more.
2. Put two alarm clocks in the room, separate them at two places, one can be touched and another can not touch on the bed. This make you have to get up for the exercise.
3. Find a partner who also would like to do sports. Running with a partner is always good thing. Why do not put this into your running plan? Once you can not keep up, your friend will call you and you have to do it.
Exercise in afternoon or at night
1. Make a exercise plan and keep on that. Do not give up exercise for other temporary things. Make exercise plan time at weekend. Some inevitable change also will be ok, just not let it influence your exercise goal.
2. If you would exercise outside, you need to take care of yourself. Pay attention to dehydration and heat stroke.
3. Do not exercise before sleeping, this need at least one hour for some rest after the sports.
The common aerobic exercise includes
fast walking, skating, rope skipping, basketball, football, Shadow boxing, do aerobics, and so on.
Read for aerobic exercise
1.Take in some food that rich in amino acids. When the fat are burned, the muscle will be pain for the intense sport. So take in some food rich in amino acids will relieve the pain and be good for your muscle.
2. Drink a hot drink before exercise. This helps you metabolism efficiency and pre warm body, achieve the best performance in the shortest time.
3. After the sports, take some relax activity.
Three Mistakes of sports and fitness
1. The more exercise, the better
Some useful sports will damage if it is out of control. Particularly to those who start sports not long before. However, we do not gain anything when exercising, but at the time you are resting. And it will not increase to some sporting strength. The best choice is to take the adjustment exercise and achieve best effect.
2. Can not take food ahead of exercising
This all depends. Some people may do better after some food. And walk after dinner is really good to your health.
3. Exercise in morning
You have to do the training in the army, or you do not always exercise in moring. You can determine the time and do it anytime. For some hot summer exercise, you would better to do that in morning to avoid dehydration or heat stroke.
