What should you pay attention to when exercising?

Although people are busy at work nowadays, many people still go to the gym to exercise after get off work in order to live a healthier life. The gym has many sports facilities, which means we can do more exercises. Of course, there are many things to pay attention to when doing fitness. Let us learn about these issues together and pay more attention to them when doing fitness in the future.

VS Exercise Volume 1. Less than 1 hour Principle: No additional food is needed, but water is required. Recommended: Drink 150-300 ml of water every 15 minutes.

2.1 to 3 hours Principle: For moderate exercise, it is best to replenish the body with sugar in time to avoid hypoglycemia. Recommendation: You can supplement with sugary drinks, such as sports drinks such as Body Drink. Or drink plain water, but have foods that allow sugar to be absorbed quickly, such as jam-filled cookies, dried fruits, cereal bars, and jelly.

3. More than 3 hours Principle: For longer exercise, you need to prepare plenty of water and foods that can provide slow sugar (i.e. foods that consume sugar slowly and release calories gradually). Recommended: Drink 0.5 liters of water every hour, as well as foods containing slow-burning sugars such as butter biscuits, almond cakes, sweet dairy products, fresh fruits, etc.

VS exercise time 1. Early morning exercise Principle: Depending on personal preference, you can exercise on an empty stomach or eat normally, but you need to replenish enough water before, during and after exercise. A choice that won’t make you fat: If you’re a little hungry, you can drink some beverages, such as milk, juice, soy milk, etc. to replenish water and feel full; you can also add a piece of fiber-rich biscuits or bread.

2. Afternoon exercise Principle: Complete lunch 3 hours before exercise and replenish water. Non-fattening choice: Rice or other grain-based foods containing carbohydrates can give you energy during exercise. If you are doing strength training, you should eat more protein-rich foods, such as seafood or low-fat yogurt, which can help muscle tissue grow.

3. Exercise at night Principle: If you exercise within 1 hour after a meal, you will easily feel tired because muscle activity requires oxygen-rich blood, and at this time the blood flows to the digestive tract. It is better to do exercise 3 hours after dinner. You can drink water moderately after exercise, but do not consume large amounts of food to avoid affecting digestion and sleep. Choices that won’t make you fat: For dinner, you can choose foods such as cereals, fresh fruits, starchy vegetables, etc. that can maintain your physical strength without making you fat. But the amount of food should be controlled, because the metabolic rate is lower at night and it is easy to store excess calories. If you eat very little or no dinner, you can supplement it with some raisins, cereal, yogurt, or a small slice of low-fat bread.

VS before and after exercise

1. Before exercise Principle: Mainly low-fat carbohydrates. These foods are easy to digest and provide carbohydrates as a source of energy during exercise. Recommended: 1 starchy main dish (such as rice, pasta, potatoes), or other grain-based food; 2 pieces of fruit.

2. After exercise: Principle: supplement with alkaline food. After exercise, the sugar, fat and protein in the body will be broken down to produce more acid, which will make people feel muscle soreness, fatigue and tiredness. If you eat meat or drink high-sugar acidic foods such as Coca-Cola, it will increase the acidity in the blood, thereby aggravating the soreness of the muscles and making it more difficult to eliminate fatigue in time. Recommended beverages: Milk, soy milk, tea, juice (unsweetened), mineral water or boiled water. Beans are also a good food choice.

The main purpose of our fitness is to have a good body. If our fitness method is wrong, it means that our fitness has no effect. By understanding what to pay attention to in fitness, I believe you can also learn a lot of knowledge from it. Then we must pay more attention in daily life, especially when exercising.