several points should pay attention to for movement
1, fully prepared to do a warm-up before exercise
Before Training do the warm-up exercise for 5 to 10 minutes, such as walking, rotating arms and legs. Warm-up exercises essentially make the temperatures of muscles and connective tissue be high, transport the blood with sufficient oxygen to this region for sports, reduce the risk of injury.
2, suitable clothing
Campaigns are generally more in the outdoors, clothing and footwear that is suitable for movement, and pay attention to seasonal changes, choose loose, comfortable clothing that is suitable for movement. In addition, the best choice for texture is cotton sportswear, its air permeability, water absorption is good, helps perspiration, which can protect the skin. Winter exercise, to avoid the cold, we should also pay special attention to the choice of shoes,we can not choose the hard shoes, so as to avoid accidental injury.
3 suitable locations
The choice of location is also very important, you should choose flat land and green space with fresh and unpolluted air for sports, such as parks, green areas, playgrounds, sports grounds which are excellent sports facilities.Don’t go to the crowded and noisy places.
4 pre-exercise drinking some tea or coffee is good
The exercise for losing weight is to burn up the fat, the first is consuming glycogen, the subcutaneous fat begin to gradually reduce after all of the glycogen was consumed. so fat will not be reduced in a short time,even you do more exercise.
However,If the caffeine was taken into your body before the exercise, the situation is different, as the stimulating effect of caffeine on the brain, resulting in the order conversion of consuming glycogen and fat. If have a race after intake of caffeine, the 40% energy needed for race is from the fat consumption, fat consumption much more than not drinking coffee.
According to scientific measurement, tea contains protein, fat, 10 kinds of vitamins, as well as tea polyphenols, caffeine and so on more than 400 kinds of ingredients, with nutrients to regulate the physiological functions and many other health effects. The caffeine in tea, with cardiac diuretic, digestion and eliminating greasy, reducing fatigue effect, tea polyphenols can enhance capillary activity,reduce capillary permeability, decomposition of fats, lower triglyceride and cholesterol and other effects.
5 Relax promptly after exercise
Relaxation activities are called finishing activities, after activity or the interval of movement, do sports such as jogging, take a deep breath and other slow-paced activities, not only can help the heart, respiration, blood pressure returned to normal state as soon as possible, you can also relax muscles, relieve muscle fatigue, so that the heart, breathing, blood pressure returned to normal as soon as possible state of motion, more importantly, to prevent muscle masses.
6 appropriate amount of replenishment of water
After intense exercise in a large number of perspiration, especially in the summer, water loss in vivo are much, timely replenishment of water (preferably add some salt, sugar into water,) to maintain the balance between body water and salt, acid-base balance. After exercise should not be drink soft drinks, cola, tea and so on.
7Do not bathe immediately after exercise
A bath after exercise have negative effect on weight-loss, the hot baths make the skin blood vessels to dilate, heart beats faster, blood flow faster, easily lead to cerebral ischemia, induced coma or heart attack. If the cold baths will lead to a sudden drop in body temperature, blood vessels sharp contraction, the body a lot of heat can not be released timely, easily lead to colds, cramps and so on.
8 exercise first easier
For a fat who never love sports, it’s difficult for them to engage in some kind of movement indeedly. Using exercise therapy should first choice easier exercise, start with a small amount of exercise then do the large amount of exercise, endurance firstly then the power. System training need master the three principles, namely, exercise intensity, duration and weekly strength.
9, sports and do not forget diet
With great difficult for 1 hour intense exercise, probably consumed 1254 ~ 2090 kJ of heat, but if you drank a can of ice Coke at once, coupled with such a small foods, is indeed a solution of greedy and thirsty, but this way, get the intake of 836 kJ of heat. This 836 kJ of heat need be consumed a great deal of movement again, if want to slim, you should not forget diet. Or you did a vanishing act. If you really want to drink something, it is recommended to drink one cup of boiled water.
10, step by step
Physical activity generally should not begin with large load exercise, especially the fat, the amount of exercise should be gradual, gradually increased, it normally takes 2 ~ 4 weeks to adapt to the process.
11, we must persevere
Weight-loss by diet alone worked difficultly, you also must participate in sports, for which, we must first establish the perseverance for exercise weight-loss. Exercise must adhere to, such as the intermittent exercise does not help weight-loss.
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