All of us expect some useful excise. Do things in somehow different may lead to different result.
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 kulturystyka i fitness 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.
But the principle of warm-up is to feel somehow hot and little sweat. You may also judge it by heart rate. The heart rate may arrive 60%-70% of the maximum sporting heart rate. The maximum heart is the age deduced from 220, let's have a comparison, if you are 20 years old, your maximum heart rate is 200.
Then you can easily get the warm-up heart rate.
How to warm up
Many parts of bodies muscles much be stretched before exercising, legs, arms and back.
Exercise on morning
1. Prepare the clothing that need to wear the next day. 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. This make you have to get up for the exercise.
3. Find a guy who would exercise with you. Running with a partner is always good thing. Why do not put this into your running plan? If you would like to give up, your friend will remind you and you can consistent with that.
Exercise in afternoon or at night
1. Do not give up exercise by detailed plans. Do not give up exercise for other temporary things. Try to make the exercise time at the night of Sunday. Some kulturystyka i fitness 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. So take in some food rich in amino acids will relieve the pain and be good for your muscle.
2. Drink a hot drink before exercise. This quickly warm up your body and make the movement to a higher level.
3. Do not sit down after the sports, you may walk for some minutes and relieve the tense muscle.
Mistakes of sports and fitness
1. The more exercise, the better
Some useful sports will damage if it is kulturystyka i fitness out of control. Particularly to those who start sports not long before. However, we do not gain anything when exercising, but at the time you are resting. And the effect will decrease to some extent. You may be successful by do that three times a week, you may gain nothing more by doing that 6 times a week.
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. Except some hot summer, to avoid heat stroke, you have to exercise in morning.