21 basic fitness knowledge, you know?

1. Don't eat indigestible foods, such as oil and meat, within 60 minutes before fitness. You can eat some carbohydrates, such as pasta and bananas, which will better improve your sports performance.

2. Be sure to do a good job of warm-up before exercise, so that the body can enter the training state faster and reduce the probability of sports injuries;

3. If you exercise for more than 60 minutes, or the intensity of exercise is intense, you need to supplement sports drinks and water, which can prevent the loss of electrolytes in the human body due to excessive sweating;

4, after exercise, at least 5-10 minutes of whole body muscle stretching, which can reduce the delayed muscle pain the next day;

5, friends who gain muscle, need to supplement foods containing high protein after fitness, such as eggs, beef, chicken breast, protein powder, etc., which can better improve the training effect;

6, friends who reduce fat need to reduce calorie intake appropriately. During training, they should pay attention to hydration, and they must never drink water. The lack of water in the body is not conducive to the body's metabolism, and hydration should follow the principle of a small number of times;

7. Wear sportswear and sports shoes when exercising, which can not only improve sports performance, but also reduce the risk of sports injuries;

8. Fitness training is forbidden after drinking, and alcohol itself can accelerate blood circulation. If you go to fitness after drinking, it is easy to induce cardiovascular and cerebrovascular diseases such as hypertension;

9. Try not to smoke within 30 minutes after training, because blood circulation will accelerate the absorption of nicotine;

10. Don't hold your breath during STRENGTH training, control the movement rhythm slowly, focus on the target muscle group, and experience the muscle STRENGTH;

11. Don't take a shower immediately after training, wait until the sweat disappears, and the shower water temperature should not be too high, so as to avoid the decline of body immunity;

12. The intensity of exercise varies from person to person. Don't blindly compare with others. There is no such thing as the best sports and movements. Only what suits you is the best.

13, after the exercise, please put the equipment back in place;

14. Aerobic training should be carried out slowly first, and the speed should be slowly reduced at the end. For example, 5 minutes before running can be warm-up and the last 5 minutes can be physical adjustment;

15. Breakfast is the most quality meal in a day, because it affects the metabolism of the whole day. It is absolutely not advisable to skip breakfast;

16, fitness training can be anytime, anywhere, such as doing squats with bare hands, leg lifts, lunges, etc., which can be carried out in the office or in a small area;

17. Before deciding to start fitness, it is best to make a simple physical fitness assessment, know yourself first, and then set fitness goals;

18. A good fitness effect is inseparable from a good rest. Please try to rest early and get enough sleep for 8 hours every day.

19. People don't get fat in a day or two, so it's the same if they want to get thinner. The shape change brought by exercise takes time, so it's most important to stick to it.

20. It is still inconclusive whether it is better to exercise in the morning or at night. Finding the time that suits you best is the best training time.

21, fitness frequency rest at least two days a week, there is no need to practice every day, after all, you still have family, friends, work and life, and the body also needs to rest and recover.