1, do not eat indigestible food within 60 minutes before fitness exercise, appropriate carbohydrates, can enhance sports performance
2, before exercise must do a good job of warming up, so that the body and psychological adaptation response, so that the body faster into the training state, as well as to prevent the occurrence of sports injuries.
3, if the exercise more than 60 minutes or intense exercise, you need to supplement sports drinks and water, which can prevent excessive sweating, resulting in the loss of body electrolytes
4, after the exercise to be carried out, at least 5-10 minutes or so of full-body muscle stretching, which can reduce the delayed muscle pain the next day.
5, muscle-building friends need to supplement high-protein foods after working out, such as eggs, beef, chicken breast, protein powder, etc., which can better improve the training effect.
6, fat loss friends need to properly reduce calorie intake, in training to pay attention to hydration. Body dehydration is not conducive to body metabolism, hydration should follow the principle of a small number of times.
7, fitness must wear sportswear and sports shoes, which can not only enhance sports performance, but also reduce the risk of sports injuries.
8, alcohol prohibits fitness training, alcohol itself is to accelerate blood circulation, if alcohol and then go to the gym, it is easy to induce hypertension and other cardiovascular and cerebrovascular diseases.
9, try not to smoke within 30 minutes after training, because blood circulation will accelerate the absorption of nicotine, fitness or do not smoke good (not fitness nor smoking better).
10, strength training do not hold your breath, the pace of action control to slow, focus on the target muscle, experience the muscle force.
11, do not take a shower immediately after training, wait for sweat to disappear before showering, shower water temperature should not be too high, so as not to lower the body immunity.
12, the size of the intensity of the exercise varies from person to person, do not blindly compare with others, sports, action is not the so-called best, only for their own is the best.
13, aerobic training should be carried out slowly, and the speed should be slowly reduced at the end, for example, the first 5 minutes of running can be a warm-up, and the last 5 minutes is the body adjustment.
14, breakfast must be the most quality meal of the day, because it affects the metabolism of the whole day, the practice of skipping breakfast is not desirable.
15, fitness training can be done anytime and anywhere, such as doing unarmed squats, high leg lifts, arrow squats, etc. These can be done in the office or in a small area.
16, decided to start working out before, it is best to do a simple fitness assessment, this can find a gym trainer to help you do.
17, good fitness results can not be separated from good rest, if time allows, try to go to sleep before 11:00 p.m., early to sleep in order to get up early.
18, people become fat is not a day or two to become fat, so want to become thin is also the same, exercise to bring about a change in appearance takes time, so persist in the most important.
19, the morning exercise is good or evening exercise is good, so far there is no conclusive, find the most suitable for their own time, is the best training time.
20, fitness frequency practice a day off a day is good, there is no need to practice every day, after all, you have family, friends, work and life, fitness is not all, just part of life, if you have plenty of time, you can increase the frequency to once a day.
