First, ensure aerobic
Whether you are running, swimming, boating, hiking, or doing aerobics, make sure that you have aerobic (ie heart rate between 65% and 80% of your maximum heart rate). Because only when the muscles are always in the aerobic state during exercise can be better to metabolize, generate energy and break down fats, instead of the greater the amount of exercise, the longer the better. In exercise, when you feel breathless, it means that the body is already in an oxygen-free state. At this time, you should adjust the amount of exercise in time to keep the heart rate of the exercise in the aerobic zone. In addition, the time for aerobic exercise is preferably 30 minutes or longer, and physical strength can be up to 1 hour.
Second, due to the right time to dress
Some people do not pay attention to sportswear, casually, and some even take off their shoes and think that barefoot is easier. This is unscientific.
You should wear loose, flexible clothing when you are exercising. It is very important to wear a pair of well-fitting and elastic shoes during fitness. When the human body is in motion, especially when it is running and jumping, the reaction force of the ground to the human body is transmitted upward through the shoes on the feet, and the impact on the ankle joint, the knee joint, the spine, the brain and the internal organs is affected in varying degrees. It will cause joint strain and other adverse reactions, such as dizziness, nausea and so on. The better quality shoes, odd to buffer the reaction of the ground and reduce the occurrence of injuries.
Third, pay attention to sports hygiene
When housing, attention should be paid to the protection of the joints to avoid excessive flexion and extension of the joints; there should be a buffer for the knees and ankles. After exercise, you should pay attention to the body's thermal insulation. Some people immediately take cold showers, blow fans, and go outdoors to cool off after exercise. These can cause injury to the joints. Because the capillaries in the body are open after exercise, they are often stimulated by cold and can cause arthritis.
A lot of sweating during exercise will consume the body's moisture and affect the heart's output capacity. Therefore, drink water before exercise 1 - 2 hours and during exercise, but do not drink too much water during exercise. After exercise, plan to use some fluids. Don't wait for thirst before you think of supplements.
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