Sports is the essential content of plan reducing weight, its effect reducing weight also is obvious.Some sister trade.we "movement, the more the greater the intensity, the faster the thin" idea, in the case of his body could not load the movement to the end;Some sister the pursuit of a "random", sports not exquisite, run, arm is left.So of final outcome is often hurt muscle, fat, not down.So, in the process of the motion to reduce weight, how to avoid muscle strain, lose fat?
1. Warming up to warm up to warm up again
Important things three times, to warm up before exercise.Warm up!Warm up again!Long time no movement, the muscle will be inert, by relaxing the muscles, pull, mild activity "remind" muscle on the great physiological load of exercise activities soon.If you don't do warm-up exercise, in the case of muscle stiffness suddenly for high intensity exercise, will only make themselves end up a wound.
In general, do warm-up exercise 10 to 20 minutes, time is too short, muscle not ready, time is too long, will miss the timing of the body.After warm-up, pause for a few minutes and then began to exercise.
2. Give yourself a good dress
Although the movement is not a big scene, but also to a good wardrobe, this outfit is not to look pretty, but to protect themselves from harm.First of all, loose clothes to wear, can be tight, but the elasticity of the clothes is better, breathable material.Shoes to fit, and comfort.Other equipment are apparent motion is concerned.The weekend riding a bicycle, for example, the helmets, knee pads must be necessary;Playing basketball, had better wear a wristbands, knee.
3. Identify your limits
Identify your limits, know what I can do not do it.Some people are born muscle is not very good, elastic, ligament toughness is not enough, it should choose to suit your body condition.For not "can do" sports, will be enough is enough, it is good to do their limit, not to challenge the difficult.
4. Pay attention to technical movement
Movement "dumb" alone is not enough, but also pay attention to mind, thanks.When doing sports, especially some stretching type or high intensity exercise, should pay attention to the motion, the workout.Yoga is very pay attention to the accuracy of the action, for example, if the action is not correct, may be the wrong place, cause muscle strain.For some high intensity exercise, if they can't "do", but is very want to challenge, it will decrease the amount of exercise and exercise difficult, step by step.
5. Time sense of his body
Muscle strain signals.Always in the process of movement sense of his own body, if there is a swelling, tenderness feelings, and found that with subcutaneous bleeding can see purple area, wants to know that it may pull a muscle.At that time, want to immediately stop motion, then rest, judge yourself, and find the solution.If really is your muscle, can be used to ice the wound, the pain disappear or after 20 minutes can remove the ice packs.Once appear, pain continues to increase, to timely medical treatment.
6. After exercise to relax
After a great deal of movement, the muscle in a state of nervous or tired.After exercise, be sure to relax the muscles.So on the one hand can prevent convulsions, sore muscles;On the other hand can make the muscles more line feeling, reveals the effect reducing weight.
Friday, June 26, 2015
How long to drink water after exercise?
Answer to the question of the sports drink a lot of people, struggle, the movement of water will not grow fat, can drink before motion, how long can drink after motion...Indeed, the movement of water greatly exquisite.Because some people before exercise drink too much water or without water, cause I don't feel comfortable in the process of movement, some due to drink lots of water after strenuous exercise, and make the stomach expansion, interfere with every muscle activity and affect breathing.Therefore, sports science to drink water to healthy weight loss.
Sports drink water will be fat?
Sports drink, of course, do not grow fat.The composition of fat unit is glycerol and fatty acids.That is to say, not both, won't form fat, also won't get fat.And water do not provide this two things.Therefore, sports drink water may get fat is not established.
Before you can drink some water?
Drink can, of course, before motion, and is of great benefit to the body.Experts say, 2 hours before exercise, and about 500 milliliter drink plain boiled water, can improve the body's thermal regulation ability, reduce the heart rate, in the movement to kidney metabolism plenty of time, the fluid balance and osmotic pressure to adjust to the best state, with enough time for excess water from the body.
Before running, in particular, filling water is critical.Many people often ignore the running water supplement, even there is a kind of wrong view, running water can cause stomach cramps.In fact, should run an hour before drinking a small amount of water.When feel thirsty, the body has lost about 3% of the weight of sweat, so thirsty for rehydration, 48 hours is needed to supplement the amount of fluid loss.
How long can drink water after exercise?
Drink after motion is the formation of a consensus, but how long drink after motion not everyone know.Usually exercise under the condition of not instantly replenish water, or five minutes after a 100 ml left right is advisable.Between every two time interval at least ten minutes.And immediately after strenuous exercise should complement water points, gargle or swallow not more than 50 ml of water, to do to recover movement (such as after long distance walking, etc.) make human body from the motion state, when cervical dynamic affectionately speed recovery to 120 times/min (can hold the carotid measuring device table), can supplement moisture, is still a advisable, 100 ml every opinion at least two intervals of 10 minutes.
Drink water after exercise?
1. The plain boiled water
After drinking?The most simple plain boiled water.In the process of movement, moisture loss, therefore, hydrate is the priority, after sports other loss component can movement at the end of a meal to eat.
2. The alkaline drinks
When acuteness activity, increase of the quantity of heat inside body, sweating is the main way of heat dissipation.After sweating a lot, need to keep hydrated, otherwise not only result in fatigue and thermoregulatory problems, also can cause the accumulation of acidic metabolites, leading to fatigue and athletic ability.Therefore, sports drinks is under 5% and sugar content of potassium, sodium, calcium, magnesium and other inorganic salt, alkaline drinks.
3. The vegetable juice
The vegetable juice contains a lot of the human body needs nutrients, and vegetable juices are low in calories after sports drink vegetable juice can timely supplement water and other nutrients for human body, and help to detoxify digestion, is conducive to weight loss.
Sports drink water will be fat?
Sports drink, of course, do not grow fat.The composition of fat unit is glycerol and fatty acids.That is to say, not both, won't form fat, also won't get fat.And water do not provide this two things.Therefore, sports drink water may get fat is not established.
Before you can drink some water?
Drink can, of course, before motion, and is of great benefit to the body.Experts say, 2 hours before exercise, and about 500 milliliter drink plain boiled water, can improve the body's thermal regulation ability, reduce the heart rate, in the movement to kidney metabolism plenty of time, the fluid balance and osmotic pressure to adjust to the best state, with enough time for excess water from the body.
Before running, in particular, filling water is critical.Many people often ignore the running water supplement, even there is a kind of wrong view, running water can cause stomach cramps.In fact, should run an hour before drinking a small amount of water.When feel thirsty, the body has lost about 3% of the weight of sweat, so thirsty for rehydration, 48 hours is needed to supplement the amount of fluid loss.
How long can drink water after exercise?
Drink after motion is the formation of a consensus, but how long drink after motion not everyone know.Usually exercise under the condition of not instantly replenish water, or five minutes after a 100 ml left right is advisable.Between every two time interval at least ten minutes.And immediately after strenuous exercise should complement water points, gargle or swallow not more than 50 ml of water, to do to recover movement (such as after long distance walking, etc.) make human body from the motion state, when cervical dynamic affectionately speed recovery to 120 times/min (can hold the carotid measuring device table), can supplement moisture, is still a advisable, 100 ml every opinion at least two intervals of 10 minutes.
Drink water after exercise?
1. The plain boiled water
After drinking?The most simple plain boiled water.In the process of movement, moisture loss, therefore, hydrate is the priority, after sports other loss component can movement at the end of a meal to eat.
2. The alkaline drinks
When acuteness activity, increase of the quantity of heat inside body, sweating is the main way of heat dissipation.After sweating a lot, need to keep hydrated, otherwise not only result in fatigue and thermoregulatory problems, also can cause the accumulation of acidic metabolites, leading to fatigue and athletic ability.Therefore, sports drinks is under 5% and sugar content of potassium, sodium, calcium, magnesium and other inorganic salt, alkaline drinks.
3. The vegetable juice
The vegetable juice contains a lot of the human body needs nutrients, and vegetable juices are low in calories after sports drink vegetable juice can timely supplement water and other nutrients for human body, and help to detoxify digestion, is conducive to weight loss.
Running to lose weight The faster running thin the slower?
Don't lose weight fast run?To hear that, it is estimated that many people heart one place.Many people think, running speed, the best run to sweat, exhausted, can quickly thin come down.Actually otherwise, you can't eat hot bean curd, thin body, slow down the running speed is the way.
Why didn't run fast weight loss?
Fast running, people easy to breath, feeling tired, so running duration is not long, more important is not what fat consumption.The body's energy system with or without oxygen phosphate and glycolysis, sugar and fat of aerobic and aerobic oxidation two kinds big.Ran fast oxygen supply is insufficient, the body only anaerobic power, thus fat is unable to participate in power, so only low intensity exercise is aerobic exercise, can fat can be mobilized as energy supply and consumption.In addition to not burn fat, fast run easy to cause damage.Research proves that under the condition of the running speed quickly, lower limb double joint muscle hamstring, rectus muscle and gastrocnemius by two joint complex interactions lead to stress value on the high side, be injury risk is bigger.
Why do jogging fat reducing effect better?
Jogging is simple and easy aerobic exercise, can the whole body muscle activity, prompts the body to burn fat, thin body effect.It is worth noting that the real time of burning fat is in continuous movement began after 30 minutes, so running need to insist on more than half an hour.More than 30 minutes of slow running can not only a large number of depleted glycogen in the body, and to the use of body fat.Due to slow long distance is not very intense, won't make the body too much oxygen, it helps to the consumption of fat, so as to achieve the goal that reduce weight.
Jogging in the correct way to lose weight
1. Do stretching
To effectively run thin body, should do some stretching before running or relaxation movement, on the one hand, can warm up, prevent injuries, on the other hand to consumption of glycogen, so then I run, fat burning can greatly improve the efficiency.
2. Drinking enough water to run again
In addition to cannot be an empty stomach, drinking the water also must do before you run.Greater risk of without water, especially in the summer, don't wait until you are thirsty to remember to drink water, because that is your body has been in a state of water shortage.And if the body of water, and you may terminate running, because your body doesn't allow you overdraw.
3. Jogging adhere to 40 minutes
In theory, under the precondition of sufficient warm-up, 20 minutes when jogging is rapid energy consumption, energy reserves began to mobilize ready to burn fat, if this time to stop movement, not fully burning fat slimming purpose.So, want to thin body through running, running at least 20 minutes, 40 minutes is the comparison of the experts recommend running time.
4. To correct running posture
Running is aerobic exercise, the body will be involved in running if chest, or always hold the hand, not only reach the effect of the movement, but also increase the pressure of the lumbar spine, and over time can cause strain of lumbar muscles.Therefore, on the treadmill exercise must be belly in hold out a bosom, tighten the waist back muscles.Small run, so that the body center of gravity closer from the weight from foot to foot, quadriceps do not need to use too vigorously can maintain body balance, patellar, shares joint by pulling strength.
5. After running don't eat big drink
After running to keep hydrated, but don't eat big drink.On the one hand, this will bring burden to intestines and stomach, on the other hand, running after eating too many calories, too much like this, running the consumption of fat was repair back, running is also white.
Why didn't run fast weight loss?
Fast running, people easy to breath, feeling tired, so running duration is not long, more important is not what fat consumption.The body's energy system with or without oxygen phosphate and glycolysis, sugar and fat of aerobic and aerobic oxidation two kinds big.Ran fast oxygen supply is insufficient, the body only anaerobic power, thus fat is unable to participate in power, so only low intensity exercise is aerobic exercise, can fat can be mobilized as energy supply and consumption.In addition to not burn fat, fast run easy to cause damage.Research proves that under the condition of the running speed quickly, lower limb double joint muscle hamstring, rectus muscle and gastrocnemius by two joint complex interactions lead to stress value on the high side, be injury risk is bigger.
Why do jogging fat reducing effect better?
Jogging is simple and easy aerobic exercise, can the whole body muscle activity, prompts the body to burn fat, thin body effect.It is worth noting that the real time of burning fat is in continuous movement began after 30 minutes, so running need to insist on more than half an hour.More than 30 minutes of slow running can not only a large number of depleted glycogen in the body, and to the use of body fat.Due to slow long distance is not very intense, won't make the body too much oxygen, it helps to the consumption of fat, so as to achieve the goal that reduce weight.
Jogging in the correct way to lose weight
1. Do stretching
To effectively run thin body, should do some stretching before running or relaxation movement, on the one hand, can warm up, prevent injuries, on the other hand to consumption of glycogen, so then I run, fat burning can greatly improve the efficiency.
2. Drinking enough water to run again
In addition to cannot be an empty stomach, drinking the water also must do before you run.Greater risk of without water, especially in the summer, don't wait until you are thirsty to remember to drink water, because that is your body has been in a state of water shortage.And if the body of water, and you may terminate running, because your body doesn't allow you overdraw.
3. Jogging adhere to 40 minutes
In theory, under the precondition of sufficient warm-up, 20 minutes when jogging is rapid energy consumption, energy reserves began to mobilize ready to burn fat, if this time to stop movement, not fully burning fat slimming purpose.So, want to thin body through running, running at least 20 minutes, 40 minutes is the comparison of the experts recommend running time.
4. To correct running posture
Running is aerobic exercise, the body will be involved in running if chest, or always hold the hand, not only reach the effect of the movement, but also increase the pressure of the lumbar spine, and over time can cause strain of lumbar muscles.Therefore, on the treadmill exercise must be belly in hold out a bosom, tighten the waist back muscles.Small run, so that the body center of gravity closer from the weight from foot to foot, quadriceps do not need to use too vigorously can maintain body balance, patellar, shares joint by pulling strength.
5. After running don't eat big drink
After running to keep hydrated, but don't eat big drink.On the one hand, this will bring burden to intestines and stomach, on the other hand, running after eating too many calories, too much like this, running the consumption of fat was repair back, running is also white.
7 big benefit of the movement
As we all know, the movement has always been a popular way to lose weight, in addition to weight loss, appropriate exercise of great benefit to health.What are the benefits of specific sports?We see together.
1. Exercise can lose weight
Exercise is a good way to lose weight, in the process of exercise, exercise to lose weight has the effect of two aspects, on the one hand, is directly burn lots of calories, fat oxidation, weight loss;Consumption, on the other hand is to promote the body metabolism, increase the daily energy consumption, also can achieve the goal of weight loss.In these two aspects, under the action of exercise, to shape the perfect figure.The American college of sports medicine research has shown that the correct persistent exercise can help you stay active and healthy and slim body state level as high as 70%.
2. Exercise can prolong life
On the basis of a healthy body, can prolong service life.The study found that every movement of the mouse than of a similar mice with fixed, 25% longer.Rabbits live an average of 15 years, rabbit can only live for 4 to 5 years.Sheep dog can live for 27 years, dogs only live for 13 years.The elephant in the wild can live to be 200 years old, from small to capture feed elephants live less than 100 years at most.Wild animals live longer than animals, mainly is that they often maintain frequent movement.The post office worker, the life of the field staff live longer than office work of the office personnel.
3. Improve the cardiovascular system
Exercise can help improve myocardial metabolism, enhance myocardial ability, strengthen heart contraction force, improve the obese cardiovascular system's ability to adapt to the physical load, reduce the cardiac load, so as to improve the function of the cardiovascular system.
4. Improve lung respiratory function '
Exercise increases the strength of the well, increase the thoracic range and lung capacity, improve lung ventilation and ventilation function, gas exchange, more conducive to burn off excess fat oxidation.
5. Elimination of brain fatigue, improve learning efficiency
Movement is a form of motivation to rest, because the movement, and movement on the nerve center of excitement, related to culture learning into a state of the central inhibition.Such as the strengthening of central motor excited, inhibit deeper, which related to cultural learning nerve centre to get a good rest, play a protective role.After studying exercise can increase the supply of oxygen and nutrients, and conducive to improve the function of the brain.
6. Improve the cardiopulmonary function
Just for the heart, for example, when ordinary people quiet heart stroke output is 60 ~ 80 ml, athletes can reach more than 100 ml, so the athletes when quiet heart rate than the average man gently and strong (athletes quiet heart rate is about 50 times per minute, when the average man about 70 ~ 80 times).Embodies the heart function higher levels appear save optimal heat.Famous Japanese marathon runner wrasse cyrenian, international marathon champion three go-round, scientists for him to do a comprehensive inspection, found that the ratio of the volume and weight, his heart among the top of the Japanese athletes, and XinBi thickness and shape of the heart are better than any other player.His maximum heart rate of 240 beats per minute or so, only about 180 times.Wrasse ancient seems to be in the light of the body with a high power pump, with powerful horsepower supporting body movement.This reflects the intense campaign, heart function efficiency, advantages, this is the result of years adhere to the movement of life.
7. Sport can improve intelligence
IQ depends on genetic, nutritional status, education and other factors.However, movement is also an important aspect of intelligence.Sports can not only strengthen people's physique, but can promote brain development, improve and improve brain function, helps in intelligence development.Professor Joseph Lancaster, a professor at the university of Montreal, Canada, the bell with the club cooperation conducted a three-year study.Their recent report released as a result, the top players in terms of cognition, performance is better than a general doctoral students;It's better to be in to master new skills.
1. Exercise can lose weight
Exercise is a good way to lose weight, in the process of exercise, exercise to lose weight has the effect of two aspects, on the one hand, is directly burn lots of calories, fat oxidation, weight loss;Consumption, on the other hand is to promote the body metabolism, increase the daily energy consumption, also can achieve the goal of weight loss.In these two aspects, under the action of exercise, to shape the perfect figure.The American college of sports medicine research has shown that the correct persistent exercise can help you stay active and healthy and slim body state level as high as 70%.
2. Exercise can prolong life
On the basis of a healthy body, can prolong service life.The study found that every movement of the mouse than of a similar mice with fixed, 25% longer.Rabbits live an average of 15 years, rabbit can only live for 4 to 5 years.Sheep dog can live for 27 years, dogs only live for 13 years.The elephant in the wild can live to be 200 years old, from small to capture feed elephants live less than 100 years at most.Wild animals live longer than animals, mainly is that they often maintain frequent movement.The post office worker, the life of the field staff live longer than office work of the office personnel.
3. Improve the cardiovascular system
Exercise can help improve myocardial metabolism, enhance myocardial ability, strengthen heart contraction force, improve the obese cardiovascular system's ability to adapt to the physical load, reduce the cardiac load, so as to improve the function of the cardiovascular system.
4. Improve lung respiratory function '
Exercise increases the strength of the well, increase the thoracic range and lung capacity, improve lung ventilation and ventilation function, gas exchange, more conducive to burn off excess fat oxidation.
5. Elimination of brain fatigue, improve learning efficiency
Movement is a form of motivation to rest, because the movement, and movement on the nerve center of excitement, related to culture learning into a state of the central inhibition.Such as the strengthening of central motor excited, inhibit deeper, which related to cultural learning nerve centre to get a good rest, play a protective role.After studying exercise can increase the supply of oxygen and nutrients, and conducive to improve the function of the brain.
6. Improve the cardiopulmonary function
Just for the heart, for example, when ordinary people quiet heart stroke output is 60 ~ 80 ml, athletes can reach more than 100 ml, so the athletes when quiet heart rate than the average man gently and strong (athletes quiet heart rate is about 50 times per minute, when the average man about 70 ~ 80 times).Embodies the heart function higher levels appear save optimal heat.Famous Japanese marathon runner wrasse cyrenian, international marathon champion three go-round, scientists for him to do a comprehensive inspection, found that the ratio of the volume and weight, his heart among the top of the Japanese athletes, and XinBi thickness and shape of the heart are better than any other player.His maximum heart rate of 240 beats per minute or so, only about 180 times.Wrasse ancient seems to be in the light of the body with a high power pump, with powerful horsepower supporting body movement.This reflects the intense campaign, heart function efficiency, advantages, this is the result of years adhere to the movement of life.
7. Sport can improve intelligence
IQ depends on genetic, nutritional status, education and other factors.However, movement is also an important aspect of intelligence.Sports can not only strengthen people's physique, but can promote brain development, improve and improve brain function, helps in intelligence development.Professor Joseph Lancaster, a professor at the university of Montreal, Canada, the bell with the club cooperation conducted a three-year study.Their recent report released as a result, the top players in terms of cognition, performance is better than a general doctoral students;It's better to be in to master new skills.
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