What are the precautions and requirements for fitness

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Modern people live in a sub-healthy state, so fitness has become a hot topic. Many people think that fitness does not need to do anything, just do a good job of exercise. In fact, fitness also has some requirements and precautions. So what do you think are the precautions and requirements for fitness? Let's go to the fitness knowledge place to take a look!

What are the precautions and requirements for fitness

1. Go to a regular gym to exercise
Choose professional and experienced coaches. Before starting a planned exercise, perform corresponding physical tests and physical fitness tests. Let the coach tailor the training plan according to personal circumstances. In accordance with the relevant requirements of the gym and regular exercise according to the advice of the coach, it is the most direct and good way to prevent sports injuries.
2. Develop a complete and regular plan
Take fat reduction as an example: Generally speaking, strength equipment training should be arranged 2 times a week to improve the oxygen binding capacity of fat; secondly, cardiopulmonary function exercises with greater intensity should be arranged 2 times a week to increase the health index. For more than 30 minutes of practice, the heart rate is controlled at about 70%-80% of the maximum heart rate, which can consume more fat. The maximum heart rate is calculated by subtracting your age from 220. For example, the maximum heart rate of a 20-year-old person is 220-20=200, and his heartbeat per minute during exercise should be around 200*70%=140 or 200*80%=160, so that more fat can be consumed.
Of course, simple cardio exercises twice a week, such as bodybuilding classes, will make your fitness process more fun. Finally, it is recommended that you do half an hour of exercise, just walking or cycling.
3. Regarding the diet before and after exercise, it should be based on personal circumstances
Generally speaking, after eating, the body has to take a part of the time to organize digestion. It is not advisable to exercise immediately, at least half an hour later. After fitness, the body is eager to replenish energy within 20 minutes, which is also the best time for absorption. If you are an athlete, eating within 20 minutes after fitness will over-recovery; but if you want to lose fat, you must be in fitness Eat after 30 minutes.
4. We strongly urge that you must drink water during aerobics
The more scientific method is to replenish 250ml of water after 15 minutes of practice. You can use urination to check whether your body's intake of water is sufficient. If there is no color when urinating, it means you are not short of water.
Water is the best energy supplement for 1 hour of exercise, but for more than 1 hour of exercise, you should not only drink water. While replenishing water, you should also supplement some sports drinks in an appropriate amount. In addition, drinking water is good for perspiration, and perspiration is a good way to lower body temperature. Therefore, we must abandon the old concept of banning water during exercise.

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