What are the precautions for men to exercise and keep fit?

If a man wants to have a strong body, he must achieve it through fitness, because it is impossible to grow muscles by relying solely on daily diet adjustments. Therefore, proper exercise is what every man needs to do. It can not only strengthen your body, but also prevent many diseases. And men with strong bodies are more likely to find their other half. So, what precautions should men take when exercising?

1. If you get cramps during exercise, pay attention to supplementing calcium and magnesium.

Leg cramps after exercise do not mean that you have overloaded your exercise, but are caused by malnutrition. The main synergistic function of calcium and magnesium in the human body is to participate in neuromuscular conduction. Physical exercise can easily cause calcium and magnesium deficiency in the human body, which in turn blocks neuromuscular conduction and causes leg cramps. The daily calcium requirement for adult men is 1000 to 1800 mg, and the recommended daily dietary allowance of magnesium is 350 mg. There are sufficient sources of calcium, and milk is a good choice. The magnesium contained in green leafy foods is the most easily absorbed, and rich and high-quality magnesium can also be found in nuts and seafood.

2. Poor libido after exercise and excessive loss of zinc.

Zinc is known as the "sexual element" of men. Insufficient zinc in the body will affect the quantity and activity of sperm. Men who participate in fitness exercises will lose more zinc, especially when they sweat a lot, so zinc supplementation is especially important for men who exercise regularly. Eating more lean meat and steak is an effective way to intake zinc. It has been determined that every 100 grams of lean beef can provide about 50% of the daily requirement of zinc. Seafood, mushrooms, lean meat, eggs and whole grains also contain large amounts of zinc.

3. Sweating profusely, be careful of dehydration.

Men need more water than women. For men, the water required in muscles is more than three times that in fat. In men's bodies, muscles account for about 40%, while in the average female body, muscles account for only slightly more than 20%. Water also lubricates joints, regulates body temperature, and dissolves and transports nutrients into the body. The average man needs about two liters of water a day, and men who exercise will consume twice as much water.

4. During training, it is necessary to supplement chromium in time.

Chromium is a mineral necessary for maintaining life. It can lower cholesterol in the human body, increase endurance, and promote muscle growth and oxidation.

Fat. High-quality grapes and raisins are known as natural "chromium reservoirs". An average man can get enough chromium by eating a bunch of grapes every day, while men who participate in fitness activities need double that.

Some men like to exercise in the gym. When they return home every day, they will find some bruises on their bodies. This is not caused by minor bumps. In many cases, this is a sign of lack of vitamins in the body. Therefore, men should pay attention to supplementing more vitamins while exercising. They can supplement them through food or by drinking some vitamin drinks.