Most of us hope that the exercise are of use. Do things in right way is the most important. How to warm up before exercise, eat food before the exercise or no, how to start summer exercises, and so on. In this article, we will give you detailed suggestions.
Warm Before Exercise
The time that you put on warm-up need to be 10%-20% of the total exercise. In the condition that you would exercise for an hour, the warm-up time may be controlled in 6-12 minutes. The time may be shorter or longer, that depends partly to the climate, season, people's exercise ability, and so on. Generally speaking, you can stop the warm-up exercise if body sweating slightly. Or you can make decision to stop it by heart rate. The heart rate may arrive 60%-70% of the maximum sporting heart rate. There are two methods to calculate the maximum heart rate, most used is the age deduced from 220, for example, if you are a 24 years old boy, your maximum heart rate is 196. It will be more easy to calculate the exercise heart rate. sports entertainment is vary useful not only our body also for our mind.
What should warm before exercise
There are many parts of bodies to be prepared for sports, such as muscle, thigh, calf and back.
Exercise on morning
1. Put the clothes you will wear tomorrow. This save more time and more efficiency for the reason that you can directly wear on the shoes, clothes with no delay.
2. Put two alarm clocks in the room, separate them at two places, one can be touched and another can not touch on the bed. Only in this way will you always get up and keep on exercising.
3. Find a partner who also would like to do sports. It will be more interesting to run with a friend. How about take it into consideration? Once you can not keep up, your friend will call you and you have to do it.
Exercise in afternoon or at night
1. Make a exercise plan and keep on that. Do not give up exercise for other temporary things. Try to make the exercise time at the night of Sunday. Some inevitable change also will be ok, just not let it influence your exercise goal.
2. For outside sports in summer or autumn. Drink more water to avoid dehydration or hear stroke.
3. Do not exercise before sleeping, this need at least one hour for some rest after the sports.
The common aerobic exercise includes
fast walking, skating, rope skipping, basketball, football, Shadow boxing, do aerobics, and so on.
Read for aerobic exercise
1.Eat some food that have rich amino acids. When the fat are burned, the muscle will be pain for the intense sport. Eat some amino acids rich food can keep muscle powerful and not be too tired.
2. Drink some hot water before exercising. This quickly warm up your body and make the movement to a higher level.
3. After the sports, take some relax activity.
Mistakes of sports and fitness
1. Take more sporting make body stronger
Some useful sports will damage if it is out of control. Especially to the fresh runner. However, we do not gain anything when exercising, but at the time you are resting. And the effect will decrease to some extent. The best choice is to take the adjustment exercise and achieve best effect.
2. Do not eat anything before exercise
This is not always wrong, that all depends. Some people may do better after some food. But the same effect is that walk after dinner will do better.
3. Exercise in morning
You have to do the training in the army, or you do not always exercise in moring. You can determine the time and do it anytime. For some hot summer exercise, you would better to do that in morning to avoid dehydration or heat stroke.
Warm Before Exercise
The time that you put on warm-up need to be 10%-20% of the total exercise. In the condition that you would exercise for an hour, the warm-up time may be controlled in 6-12 minutes. The time may be shorter or longer, that depends partly to the climate, season, people's exercise ability, and so on. Generally speaking, you can stop the warm-up exercise if body sweating slightly. Or you can make decision to stop it by heart rate. The heart rate may arrive 60%-70% of the maximum sporting heart rate. There are two methods to calculate the maximum heart rate, most used is the age deduced from 220, for example, if you are a 24 years old boy, your maximum heart rate is 196. It will be more easy to calculate the exercise heart rate. sports entertainment is vary useful not only our body also for our mind.
What should warm before exercise
There are many parts of bodies to be prepared for sports, such as muscle, thigh, calf and back.
Exercise on morning
1. Put the clothes you will wear tomorrow. This save more time and more efficiency for the reason that you can directly wear on the shoes, clothes with no delay.
2. Put two alarm clocks in the room, separate them at two places, one can be touched and another can not touch on the bed. Only in this way will you always get up and keep on exercising.
3. Find a partner who also would like to do sports. It will be more interesting to run with a friend. How about take it into consideration? Once you can not keep up, your friend will call you and you have to do it.
Exercise in afternoon or at night
1. Make a exercise plan and keep on that. Do not give up exercise for other temporary things. Try to make the exercise time at the night of Sunday. Some inevitable change also will be ok, just not let it influence your exercise goal.
2. For outside sports in summer or autumn. Drink more water to avoid dehydration or hear stroke.
3. Do not exercise before sleeping, this need at least one hour for some rest after the sports.
The common aerobic exercise includes
fast walking, skating, rope skipping, basketball, football, Shadow boxing, do aerobics, and so on.
Read for aerobic exercise
1.Eat some food that have rich amino acids. When the fat are burned, the muscle will be pain for the intense sport. Eat some amino acids rich food can keep muscle powerful and not be too tired.
2. Drink some hot water before exercising. This quickly warm up your body and make the movement to a higher level.
3. After the sports, take some relax activity.
Mistakes of sports and fitness
1. Take more sporting make body stronger
Some useful sports will damage if it is out of control. Especially to the fresh runner. However, we do not gain anything when exercising, but at the time you are resting. And the effect will decrease to some extent. The best choice is to take the adjustment exercise and achieve best effect.
2. Do not eat anything before exercise
This is not always wrong, that all depends. Some people may do better after some food. But the same effect is that walk after dinner will do better.
3. Exercise in morning
You have to do the training in the army, or you do not always exercise in moring. You can determine the time and do it anytime. For some hot summer exercise, you would better to do that in morning to avoid dehydration or heat stroke.
