"The desperately" fitness exercise is a false premise, and it should not be established for the sake of health.
Behind each tragedy is a combination of intricate "accidental" and "inevitable" factors. The accidental factor is beyond the scope of human control. At least we can best control the inevitable factors.
The great fitness fever is a benefit to society and individual individuals, and at least raises the awareness of the nation's health. However, the impetuous fitness environment also enhances the vanity of the body.
When we see the small changes in the body, we begin to blindly show off. So there was less sharp face after PS in the cannon software, and there were more vests and lines of the Mermaid line.
What's more, he began to use "fitness" as an excuse to indulge his own body. "My buddies have practiced, and my buddies are not afraid of passing a night, smoking a cigarette, drinking a glass of wine..."
"Fitness" is not a tonic, and the fitness industry has a general rule that recovery should account for 50% of training. After the training, your body function, muscles need to be restored, not to squander you!
Sleep - the most direct recovery
From 10:00 pm to 2 am the next day is the best time for physical recovery, not because you can stay up all night. Physical function is best restored during this prime time period and, similarly, it is more beneficial in the sleep state and the availability of muscle fibers (the process of muscle growth). Night is also the time for the body to fight inflammation, detoxify, and deal with oxidative damage.
If your biological clock has been disrupted, you can't sleep at night. You can consider raising the carbohydrate content during dinner and raising the serotonin level to help you fall asleep. Magnesium in green leafy vegetables can also help calm nerves.
Give the heart rate one step under training
The end of a workout is not limited to the last bench press, deadlift, deep squat... It should be 5 to 10 minutes of aerobic, or after a stretch.
In the above tragedy, "She had exercised in a gym and suddenly fell to the ground in silence...". It is very likely that she immediately put her body into a state of rest after completing her training. At this time, her heart rate remained at a high level.
Various health literatures have pointed out that when the heart rate exceeds 94% of the peak heart rate, the ST segment of the electrocardiogram is significantly downward, which means that the heart is in an ischemic state. Above 85% of the peak heart rate, cardiac output begins to decline and the heart may undergo ischemia.
After completing the training, proper aerobic running, cycling, and stretching are all designed to allow the heart rate to recover slowly and avoid the above “tragedyâ€.
After training, "eating" is just a practice?
Especially in the weight-loss crowd, after training, they do not eat anything like an imperial edict hanging overhead. They feel that they have eaten, and they practice it today! After the training, the body is in the recovery phase, it is just necessary to take a certain amount of nutrient intake to help recovery, especially after strength training.
·Micro-injury of muscle fibers, protein synthesis will occur, need to supplement protein.
· Strength training consumes a large amount of glycogen, and timely replenishment of glycogen can promote metabolism.
· Adding taurine and vitamin C to sports supplements can effectively reduce cortisol. (Cortisol not only degrades muscle, but excessive cortisol can also damage bones and skin, resulting in osteoporosis, contusions, and stretch marks)
Fitness is the icing on the cake. It is by no means a gift from the snow. It cannot be used as a healthy bargain to make you gamble. To improve the changes that fitness brings to you, you need to focus more on recovery after fitness training.
Fitness requires a scientific training plan, and it is also advisable to train with professional fitness coaches under conditional conditions. If you are training alone, you must not blindly challenge your own limits. Perhaps a healthy crash is behind the "line."
Promote the use of the most scientific and effective training program to replace the "fighting style" training. Our training and fitness is for health bonuses. Don't let "fitness" increase the burden of "health".
Science and fitness, don't let the tragedy happen again...
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