What is best exercise to lose weight

Tip a warm-up activity to be fully

Winter, cold, blood vessels contract, blood circulation, muscles and ligaments are relatively tight, when Meng Yi Fa Li, it is likely to cause muscle strain, ligament tear or fracture. Therefore, in winter, when fitness training, especially in the outdoors, we must first make full warm-up activities, whole body muscle, joint campaign to raise the internal organs, especially the heart to adapt to the movement into the state of preparations are mainly the activities of the limbs joints and muscles, you can jog, free-standing exercises, jumping up and down a small amount of exercise and light equipment, so that heat from the body after sweating slightly, and then plunge into the fitness movement.
Especially in preparation for a strong sports activities, use 2-3 times the normal time for preparations.

Tip 2 keep warm

Exercise outdoors in winter to avoid cold, proper dress warmer, hat and gloves, if the wind was so strong, we must wear a mask. But do not wear too thick, too bloated, so as not to impede the normal movement, increasing the burden on the body, or even sweating too much, but incurred a cold. The middle of a break in sports, remember to put on your coat can not be served cold by pores large sheet when the whole body, pathogenic invasion in vivo. At the end of the exercise, if the body sweating, to wipe away sweat, put on dry soft underwear, it will be very easy to cold. In addition, the emphasis in the sun in winter sports, while the spring and summer activities are required in the shade.

Tip 3 respiration method has to be properly

Conducting long-distance running and other exercise, easy to swallow the cold air into the gastrointestinal tract, causing gastrointestinal spasm of pain or swelling. Therefore, in order to avoid swallowing too much into the cold air, exercise, when to use nose inhale, exhale mouth breathing method, not mouth breathing, chewing gum, joking slapstick so as to avoid the cold air directly stimulate the throat, causing upper respiratory tract infection and cough. Also, do not frequent contacts in the car on the roadside activity, since the car when traveling with a large dust will be emitted from exhaust gas from the respiratory tract of people close to the body can be directly inhaled, thus contributing to acute or chronic illness occurred.

Tip 4 to aerobic exercise-based

Winter weather is cold, the outbreak of anaerobic exercise easily lead to physical discomfort, or even result in sports injuries, so be sure to choose fitness moves to a lesser extent, heat consumption of a greater aerobic exercise, to avoid the impact of those violent movement.

On specific projects, according to age differences vary: young people can be arranged running high-impact aerobic exercise, this would consume more calories; middle-aged people can be arranged brisk walking, jogging, stair climbing and other low-impact aerobic exercise ; the elderly can be arranged walking, yoga, tai chi and other moderate projects.

Tip 5 grasp the exercise intensity

Winter exercise can increase young people to the appropriate amount of exercise, time can be longer, such as running, spring and summer can be more than 10-15 minutes. Middle-aged condition are generally in decline, not because it is not busy with work, fitness, and winter fitness program according to the volume of activity provided. In winter to develop a good fitness plan to achieve the best fitness results, the key is also to uphold, not because of cold or snow to give up easily. Texas Women's University sports expert, John - Duncan recently conducted a survey to prove: exercise intensity is not the most important, the law is the most important.

Prompted to pay attention to eating and drinking more than 6

Winter sports before and after the dietary carbohydrate and protein supplement should be timely, such as pasta, oatmeal, sweet potatoes, potatoes, chicken, eggs, lean meat, fish, soy products such as fruits and vegetables should also be appropriate. Carrying out violent sport before eating celery, leeks, beans, lentils, sweet potatoes and other fibers and oxidative enzyme content of foods that are high, one can prevent movement of abdominal distention.

7 tips to adjust exercise time

Winter basal metabolism of young people quickly in the morning or noon bodily functions faster recovery after exercise will not affect daily life, suggests that such campaigns can be scheduled for 7:00 to 9:00 am, 12:00 to 14: 00 between. The middle-aged, due to poor ability to adapt, it is recommended to improve cardiovascular function training-based, exercise, preferably from 18:00 to 20:00.

The most simple and effective aerobic exercise to lose weight

Skipping: low-temperature season, the best campaign. Uninterrupted 10-minute rope skipping, and jogging about 30 minutes, the heat consumption is a low consumption of high energy consumption during aerobic exercise. Long-term adherence can make legs to become compact.

In recent years, fitness experts, some foreign special praise for skipping exercise. Because it has many advantages:

1. Easy. Skipping many tricks can be simple to complex, at any time to do, a study would be especially suitable for the season in the lower temperature as the fitness movement, and is particularly suitable for women. From the exercise, the continuous 10-minute rope skipping, and jogging for 30 minutes or hop fitness dance for 20 minutes or less the same, can be described as time-consuming and less energy-intensive large aerobic exercise.

2. Exercise a variety of organs. Rope skipping can enhance the human cardiovascular, respiratory and nervous system functions. Study confirmed that skipping can be prevented such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, high blood lipids, insomnia, depression, menopausal syndrome, etc. Disease. Of breast-feeding and menopause women, rope skipping is also the active role of both relaxed mood, which is also conducive to women's mental health.

In view of skipping the role of women's unique health care, French health experts, Merck dedicated to women's fitness to design a kind of "rope skipping progressive program." Beginner, only 1 minute jump in place, three days later you can jump straight 3 minutes, 3 months consecutive jump after 10 minutes, six months after the implementation of a day "series jump"  not even jump like every 3 minutes, A total of five times, until a straight jump and a half hours. A jump and a half hours, the equivalent of jogging 90 minutes of physical activity, has been the standard of aerobic fitness.

Although the fitness rope skipping is a good approach, but does not care is easy to hurt, so pay attention to the following matters:

1. Skipping should wear soft texture, light weight, high shoes to help prevent ankle injuries.

2. Rope hard and soft, medium thickness. Beginners are usually hard rope suitably skilled soft rope can be changed later.

3. Choose moderate hardness of the lawn, wood floors and good soil to the site and not to play in the hard concrete floor, jumping rope, so as not to damage joints, and easily cause dizziness.

4. When skipping the need to relax the muscles and joints, toe and heel need to force co-ordination to prevent sprains.

5. Fat and middle-aged women should adopt the feet at the same time the ups and downs. At the same time, the jump should not be too high to avoid too much weight-bearing joints due to injury.

Squat: can significantly improve the pear-shaped body, MM can exercise while watching TV. Stovepipe can be taken to different parts of the basic standing, toes slightly inward standing out standing position, right lateral tightening leg muscles, the medial muscles a significant effect!

Waist Movement: want to become "small waist spirit" of the MM can be bedtime sit, legs bent arms placed at the side of the body, head and upper body slowly lifted up, stay for about 1 minute header and then drop, and repeated until the muscle was Acid-date. Perseverance will make the waist and neck line to become beautiful.

Easy exercises to lose weight

Want to thin anytime, anywhere, then practice the following these small sports bar

1, your indoor fitness action

You lazy way curled on the sofa, in the various television channels to pass the time. At this time, your heart a sudden a move, thought had been long time that did not make good campaign; Fufu stomach, patted the thigh, not help on the weight, shape burst of tension. In fact, you do not need a large house to drill fitness exercise, a small piece of open space in front of the television has been suffice

The effective elimination of excess fat in the buttocks and legs and tips

(1) the face of a step or on the grounds of the mattress set stood with alternating leg lift and then onto the next step. Arms hang naturally at the Shence, the legs were done 20 times

(2) has been feeling pretty good? Swiss movement in the plus arm. The arms stretched out, along with the rhythm of the legs to the front or head hit. This action will exercise your heart get exercise, arms are no longer able to.

Access to arm and leg fit curve recipe

(1) and legs and stood with one leg and then a major step forward. At this time, the legs are bending - the front legs with thighs parallel to the ground, large hind legs with the ground at about 45 degrees angle. Note that at this time the waist and the arm should be nervous and to maintain integrity status

(2) stand up straight, the change in the other leg in the former. Each of the first leg 12-15 times.

2, your hotel room fitness action

Just done the plane trip, the body also seem to have been fixed in its docking station like that, stiff stiff manner. Look like a good workout, Zennai hotel room so small that seems to stretch out your arms can reach Liang Bi. Do not be afraid, you can narrow fitness room has become the best venue.

Exercise not only the arm muscles under the neck, shoulder-length, but also help to fit chest

(1) facing the wall, standing, his arms stretched out to the front, Shuang Zhang stays wall

(2) forward the body to the elbows fully bent,

Shuang Zhang longer the body stays straight arms, while outward breath. When the body stays straight elbows wide open. 10 as a group, a group is appropriate to do 3.

Chair squat exercise

Crouch action could mobilize a large number of hip and leg muscles, while placed on a chair to ensure that your knee does not unduly stress

(1) sitting in a chair, legs naturally separate, knees and feet placed flush

(2) holds in the cross-arms, chest, and slowly stood up and at the same time breathing, and then sat down at the same time breath. 10 as a group, a group is appropriate to do 3.

To swimming burn fat is not bad

First of all, studies have shown that regular swimming is the best way to exercise one of the muscles, which also helps to reduce cholesterol levels and reduce fat, but also ease the joints, so that you maintain a low injury rates. The latest scientific shows, swimming, may still prevent aging and early death to resist a good way.





If your training program, including aerobic exercise, sprint training, and different ways of swimming training, swimming will be able to create an all-round excellent manner in which the muscle physique.

For thousands of years, people of different faiths to practice immersion in water as a gateway to eternal life path. Just as researchers and professional trainers began to show, and swimming, although not bring eternal life, but it is key longevity movement.

Muscle Growth

What little exercise can add more muscle than swimming here refers to the body muscles.

"It makes you a good whole body exercise," Mergue Goldstein said that he was an outstanding swimming coach, its unique swimming body sculpting program has become the nation's new model for a healthy body sculpting. He explained that the swimming stroke action not only involves your arms and shoulders, but also involves your upper back and chest, the completion of this action needs these parts for a wide range of muscle movement. At the same time, kicking the water moves to strengthen your legs, buttocks and groin muscles.

However, while upper and lower extremities may be you are obviously driven device, but without the help of the middle of the muscles, for example, your abdominal muscles, external oblique and lower back, upper and lower limbs nor can you pushed very far. In recent years, scientists have learned that the core strength and trunk rotation force is generated by a swimmer in the water power of the key. We now know that in the water to swim parallel to the surface of the water, just like trying to golf with your arm with the outside world. Which very few people in sports like swimming, exercising the same muscle groups of the core area.

In addition to make your body look better type, swimming also affect your muscle function of the micro-level, that is a different type of muscle fiber composition of the complex dimensions. When swimming, the body will be in charge of a large amount of endurance "slow twitch" fibers and is responsible for speed and strength, "fast-twitch" fibers, you will find that insist on swimming will make its own move closer to an ideal physique on the campaign.

Exercise for the conduct of many people, they will reduce the training activities, range of options. For example, runners often train at a relatively moderate pace in the race longer distances. This is good exercise endurance, but does not apply to practice with the peak speed of the sprint sprint. The weightlifter is committed to building lean body mass, but often do not attach importance to cardiovascular endurance training.

Swimmer is not spent on selection. Most are doing a lot of aerobic exercise, for example, swim 1.5 kilometers, or two back and forth. But they also depend on the distance-resistant lactic acid, and a very special way sprint to make their own frequent anaerobic challenge. With the shortening of the distance, rest time between each start the corresponding reduced. Full sprint exercise, if implemented properly, and strength training muscle overload exhausted equally effective. When swimming, the greater the resistance, the more able to stimulate the cerebral cortex, and then adjust the reflex muscle groups more movement began to promote the integrity of muscles to be orderly exercise,
In particular, for the pectoralis major, deltoid, triceps and upper back muscles.

Swimming will not make you as expansion into the heavyweight lifters, but if your training program, including aerobic exercise, sprint training, and different ways of swimming training, swimming will be able to create an all-round excellent manner in which the muscle physique.

10-minute yoga easy to shape slender waist

Before exercise should first warm-up exercises, soft body, stretch limbs, reduce sports injury. Then position to do targeted exercises for the hip through the legs and other parts of the external exercises, combined with the inherent interest rate adjustment to beautify the body curve, strong and muscular capacity, the release of pressure to eliminate the annoyance.





US-waist position --

Curve to reverse-type

Standing, left leg bent backwards lifted his right hand grasp the left foot, knees consistency, right arm straight, left hand on the right side of the hip, breath turn to the right, feel the left side of the waist to be thrust to maintain breathing 6 to 10 times. Repeat in the opposite direction.

Coach Enlightenment from:

To shape the waist line, reduce the excess waist fat, strengthen the spine flexible.

Can be seated 10 minutes after a meal to lose weight quickly

1, kneeling, the two lower leg bones, the feet feet flat on the floor, two thighs perpendicular to the ground.
Exercise Lightning sit

1, kneeling, the two lower leg bones, the feet feet flat on the floor, two thighs perpendicular to the ground.

2, knees close together, feet toe cross-placed on both sides of two feet backward.

3, sit down and separate the buttocks fell between the two heels.

4, hands on two legs, looked up, eyes flat as the front.

Exercise Effects:

Select the meal within 10 minutes she began to practice the best results. Legs bent forward to reduce and slow down the blood circulation of the lower body, so that the upper body especially the chest and brain regions to accelerate blood circulation can promote digestion, and to balance the body parts of the nervous system, so that uniform delivery of nutrients to reduce the the possibility of localized fat accumulation.

Experience sharing:

Indoor sports diet

Cooking

Stop complaining about their family members are not willing to prepare meals, and washing, cutting, boiling, frying, steaming, as long as 39 minutes, less than 100 cards.

Stairs

As long as seven minutes, you can consume 100 cards, you can also exercise cardiopulmonary function.

Under the stairs

As long as 14 minutes, you can consume 100 calories.

Planting

At home, plant some flowers and plants used to beautify the environment and night. And 20 minutes of gardening can burn 100 calories.

Mopping

As long as 20 minutes, will be able to consume 100 calories.

Sweeping

Do not have a lot of time used, as long as 25 minutes, will be able to consume 100 cards.

Everyday life, there are many relaxing and fun way, you can not sweat circumstances, calories consumed, so that movement to become a part of life.

The long-term moderate physical exercise is also wrong?

The various features of the human body need constant use, but also reasonable and appropriate use of, this is a reasonable and appropriate use of the human body functions positive and useful exercise. It is regrettable that, but many people do not focus on "appropriate" word. They are often used in books, newspapers and a number of training under the guidance of the so-called authority, to develop a so-called "good habits"-style campaign.



In fact, many "good practice" type of movement, too much inertia review action, little to balance the benefits of the human body functions. For example, most people learn to walk, eating, basically staring way to move forward, little walk backwards, sideways body away. This is fixed by the body set up to achieve this functionality, such as muscles, bones, tendons and other parts of the application and nourishment, so that these parts of long-running tensions overloading formed strain, while the irrelevant parts of or lack of use, or simply by the use of joint and several and not sufficient, but also to talk about exercise and nourish to enable them to run parts of the blood, nerve impulse often in quiet state, Hisayuki,
Handsomely bound to lose its muscle and strong bones.

18 days fast weight loss methods

* Day 1: Tuesday start exercising choice

Many women will choose to commemorate birthdays or other significant date, as a weight-loss plans to begin the first day. But the weight-loss experts格纳皮特森(Hollywood stars Jennifer Lopez and Penelope Cruz, a professional weight-loss coach) suggested, do not select some memorable days as a start, because it being in the invisible is a kind of pressure, force you to exercise a signal sent; and goes may happen is that you felt ashamed for his giving up, and then hated the weight-loss program; In addition, usually in a commemorative days, eager to relax, lazy , celebration, vacation,
These arrangements will be squeezed out time for exercise.

* Day 2: lower expectations

The pre-established a good weight-loss plans to carefully consider again, because at this time than the original state of calm mind some, can reduce the weight-loss expectations. Even if you do not excel at rest until the devil figure, it can not be hastily prepared with a sense of painful weight-loss plans to entangle themselves, otherwise, once the enthusiasm began to falter exercise, mental and physical exhaustion, the former's efforts would easily undone a. Love on a Diet Original article

* Day 3: Fixed Exercise Time

Pen in the calendar will be the time period of 18 days and daily exercise time to mark each scheduled time is not more than 20 minutes is appropriate, the main purpose of doing so is to let you develop in a fixed period of time for the habit of exercise .

* Day 4: prepared

In carrying out weight-loss plan, all aspects of life should be to conduct a thorough examination, such as the first plate, kitchen, refrigerator clean and strictly controlling their diet. To do anything, can not start an exhaustive, but the first to find out what is most important, sub-primary and secondary completion.

* Day 5: to seek support

Listed in a list of friends and relatives in order to own tired, bored, can get their phone to help. They do not exercise with you, but it can give you the courage to make persistent efforts. In addition, weight loss forum, registration, and like-minded netizens is also a good way to encourage one another.

• Article 6 days: the development of hobbies

In her spare time, more than the development of a few hobbies, not only very beneficial to the body, but also help to develop good exercise habits, such as trying to cook dishes, gardening, hiking, picnic and so on, these hobbies are very beneficial in shaping the body .

* 7 days: early morning exercise

Early morning wake up, the body lying on the floor or on the bed, legs and knees will make every effort to contract the chest to maintain this position for 30 seconds to 60 seconds, making the back is fully thrust; then continue to maintain this position, on the floor or in bed, rolling back and forth several times, finally the knee touch the ground, the body upright. Conducting complete this warm-up campaign, and then begin a day of other activities.

• Article 8 days: the success of incentive

Nothing is better than the inspiration to achieve a sense of accomplishment. So, when you carry out exercise plan, keep a diary every day concerned about the physical changes necessary. Form good habits and the need for a process, keep a diary every day, Love on a Diet Original article not only help you check on the exercise plan, check whether the excess or deviation from the plan, but also allows you to read the daily record, they will have to continue to adhere to the aspirations and confidence.

Based on age to calculate your exercise intensity

Cardiac rehabilitation exercise therapy in general is divided into three periods. The first is that the length of stay in acute phase, generally 9 to 14 days. Second, the recovery period after discharge from hospital to 3 months. Third, a period of consolidation, from the extended life after recovery.

In the choice of movement, on the one hand to take care of patients of interest, vary the other hand, should seek medical advice to avoid confrontational and competitive sports, such as basketball. Doctors often will recommend patients to take a walk, jogging, treadmill, swimming, slow-tempo ballroom dancing, tai chi, Ba Duan Jin and other forms.

Will have to exercise intensity were calculated according to age. For example, young people under the age of 60, exercise heart rate formula is suitable for "heart rate (beats / min) = 180 - age (years)"; age of 60 years of age, then the formula for "heart rate = 170 - age (years)." Therefore, the 50-year-old patients who, exercise heart rate should be maintained at 130 times per minute, while the 65-year-old patients who should be controlled at about 105 times per minute.

Relax and reduce pain

Would like to alleviate the pain the easiest way is to try to imagine some wonderful and happy things. Canadian researchers through MRI brain scans and found that feelings and emotions interact with each other with the pain. The strength of feeling pain in the brain to process information after the signal to increase or decrease pain, the pain depends entirely on how the brain processes this information. When the brain and some of the pain associated with negative emotions, the pain, the feeling will be a natural amplification, while the brain to pain and positive emotions simultaneously, the pain, the feeling can be reduced. Beautiful pictures and beautiful music is relax,
Pain relief remedy.

You are willing to pay for fitness do?

Frankly, the gym is designed for physical activity and the construction or equipment of the house, with the Xiangfan people's living standards improved, money has already become a fashion to fitness, healthy lifestyle. It is understood that the larger the urban area of Xiangfan the gym is only 4-5 at home, largely concentrated in the Fancheng crowded areas, such as Changhong Road, People's Square, near the train station. Industry sources have told reporters, Xiangfan gym from there to the present there are about ten years of history, the current gym is not evenly distributed, the direction of development varies, and some targeted at children, some of the development of popular gym, while others have higher end of the road.

Reporter in a gym to see the huge room inside the rest area, aerobic training zone, anaerobic training area, running machines, fitness equipment, yoga room, professional boxing ring, squash hall, spinning room, and Jacuzzis. Affixed with a wall of the curriculum in December, from Monday to Sunday, arranged for different hours each day yoga, Latin dance, folk dance, and the popular belly dance courses, courses must register with 10 Several. At that time, the afternoon, the gym Liren not many people watching TV on a treadmill running, it was using equipment exercise muscles. Staff said that these courses are all from the afternoon,
The general membership of the evening will come to exercise, to a weekend afternoon, people will come to exercise more.

Health experts believe that fitness should be like brushing your teeth every day to protect it, and let it stay healthy. Fitness is the same, the body of the function can achieve the best possible state of fitness, but fitness is not just physical exercise, to ease the psychological, mental stress also quite effective, the process of fitness to some extent, is a positive emotion, anger is the spirit of hard work as a form of mitigation, is the pace of life and psychological adjustment.

Dance lose your fat

Women naturally love to dance, mainly because the movements and dance can shape intact. Is the source of fat calories in the dancing when the calories consumed relative to other fitness items though not large, but is enough to lose your fat a.

Unrestrained passion for Latin dance

Latin dance is a kind of unrestrained passion of dance, movement is very beautiful, but the difficulty is relatively large. Latin dance should be spaces, we must first grasp the gist of the Latin dance movements is Yaokua "8"-shaped swing. Latin dance steps because of unrestrained passion, so this dance will not only allow dancers dancing spirits get to enjoy, but also to ease people's daily life and work pressure.

● Exercise areas: the lower abdomen and waist can be tempered, so that more and more flexibility in the hip.

● calorie consumption: 50 kg body weight, exercise 1 hour as the benchmark, you can consume 250 calories.

● dance equipment: no special equipment, the general sportswear can.

● suitable for groups: 20 years old 50 years old age people.

Style million species jazz

Choi Chi explained that the club's bright coach, jazz dance is very healthy, but also has the effect of aerobics. After jazz dance exercise, the dancers seem soft and flexible, Graceful; also good to train women's temperament, this female-specific dance, let the women dance style million species, so that after the woman dancing body language rich and varied.

Because of this dance is relatively simple to learn, and learn from professional dance, the essence of the public can accept, each of trained people can grasp quickly.

● Exercise areas: the waist and crotch.

● calorie consumption: The body weight of 50 kg, exercise 1 hour as the benchmark, can consume 320 calories.

● Dance Equipment: General fitness apparel can be.

● suitable for groups: 20 years old 50 years old age people.

Eclectic pop hip-hop

Since last year, studying hip-hop seem to have suddenly increased recently had. To be precise, this dance should be an expression, each movement has its own specific fitness effect, for improving heart and lung function, reduce the effectiveness of fat is very obvious. In addition, if there is psychological pressure on young people can also Tiaojie Wu ways to ease the pressure, the effect is very obvious.

● Exercise areas: the various parts of the joints, heart and lung function of regulation.

● calorie consumption: The body weight of 50 kg, exercise 1 hour as the benchmark, can consume 484 calories.

● Dance Equipment: casual clothing like.

● suitable for the crowd: There is no age restriction.

Subtle and elegant ballet body

In the current most of the gym, the ballet exercises are generally the beginning and intermediate classes. Through the ballet's long-term physical exercise, can make a balanced development of all parts of the body, posture tall and straight and beautiful.

● Exercise part: legs, chest and neck.

● calorie consumption: The body weight of 50 kg, exercise 1 hour as the benchmark, you can consume 385 calories.

● Dance Equipment: ballet skirt, pantyhose, shoes.

● suitable for groups: 18 years old 40 years old people.

Experts suggest that training should pay attention to the winter

Winter Fitness is conducive to enhancing the human immune system, can effectively prevent the disease, but most people do not pay attention to the importance of warm-up, this is a misunderstanding. He further explained: "winter temperature is low, the body muscle viscosity big, muscle and organizational flexibility to decline. If you do not warm up in advance will cause a muscle strain, joint damage, serious sports injuries and so on will emerge. While through the warm-up exercise can increase body temperature, improve muscle and organizational flexibility, to prevent the risk of sports injuries. "on behalf of the Yi suggested that the general warm-up to last 10 to 15 minutes or so, can be alternately jogging, sports such as stretching the body joints.
Winter fitness exercise that people should pay attention to the size of choice. "No fatigue movement is invalid, fatigue is detrimental to the movement." "Public health the primary consideration is the safety factor. While the person's body temperature in winter, the human body function and nerve excitability would be reduced, large amount of exercise or overload Sports can easily lead to injuries. Therefore, the best choice for moderate-intensity exercise winter fitness levels, moderate, moderate to. "

Middle-aged people should step up training

Middle-aged-prone fu, watching the women were busy all day lose weight, men who may from time to longer remain indifferent. Because of the appearance of Fa-Fu is a shape-aliasing, reason is the declining content of the body muscles, but also endanger health, so men in middle age to old age or even the strength training should be strengthened.

Muscle loss unhealthy

Science and statistics show that men 20 to 40 years old muscle content changed little, but after 40 years of age began to decrease rate of 1% per year; to 60-year-old, male body muscle content equivalent to only 75% of youth. Do not sound like this 1%, its behind concerns: Firstly, it would result in reduced male basal metabolic rate, external manifestations of "Fa-Fu"; Secondly, the muscles of the heart and other organs of the important part, and its decline has become male heart high incidence of vascular disease of the "hired guns"; 3 will result in decreased strength, and even find it hard to both up and down stairs.

General understanding of their muscles to the situation, you can sit-ups and push-ups to test the method. Warm-up 3 to 5 minutes, and if both can be completed for each successive 20 to 30 times, then the muscles of qualified status. Or use "Test on the stairs," that is used to walk a little faster than normal speed, a row on the 40-story height. If 40 to 50 seconds to complete, feeling relaxed, it indicates that a good muscular endurance, if you find it hard to show that the situation worse.

Strength training to master the principles of

There may be some middle-aged people may think that, often running running, playing ball fitness on it. Aerobic exercise can improve cardiopulmonary function, but to increase the strength of the quality of these movements are not enough. In order to enhance muscle strength, middle-aged people may be pulling power devices, lifting dumbbells, doing push-ups, sit-ups, squatting, etc. to strengthen the legs, back and arms of the muscle strength. Experts suggest doing strength training, you should follow the following principles:

One, pay attention to prevention of muscle pain and sports injuries. Usually at the beginning of training, each load should be able to more easily repeat the exercise 10 to 12 times is appropriate, after a gradual increase. Strength training three times a week.

2, first, the big muscle exercises, and then in small muscle group exercises. No matter what kind of exercises carried out, should pay attention to fully straighten limbs. Each part of Exercise 2 to 3 groups. Practicing various instruments, each practice will not take too long interval.

3, to avoid suffocation. When such as dizziness, cardiac arrhythmia, palpitation shortness of breath, chest pain and other adverse reactions, strength exercises should be stopped. When doing strength training in patients with hypertension due to be careful to take low-intensity, multi-group a few principles.

4, we must persevere, muscles need time to exercise is cumulative.

Abdominal exercises can prevent low back pain

Did you know that abdominal muscles will be able to induce low back pain? Due to abdominal weakness, abdominal bulge forward, the body center of gravity will move forward. In order to adapt to this change, before the sudden increase in lumbar spine and lower back muscles are pulled too easily cause fatigue, functional back pain occurs. Therefore, strengthening the abdominal muscles exercise can not only fit body, but also to enhance the stability of the spine to alleviate back pain and so on.

Abdominal sit-ups exercise the easiest method. Some middle-aged people is difficult if one started, you can do first in this action: supine, legs straight feet close together, lifted up close to the chest can also exercise the abdominal muscles.

Air Dengju supine, the lower back close to the ground. The leg lift, bicycle pedal moves slowly; breath, raised his upper body, with the right elbow touching left knee, keeping two seconds, to restore; then the left elbow touching right knee, the same to keep two seconds , and then slowly return to starting position.

Reverse roll supine abdominal and lower back close to the ground, his hands on both sides of the body, legs lifted and the

Upper body was 90 degrees, legs crossed knee joint peg-leg, tighten the abdominal muscles, and then exhale a little lift the buttocks, lower back slightly from the ground to keep two seconds, then slowly return to starting position.

Wrestling training can prevent the elderly

As the older of the reasons, many elderly people do not realize that the power to enhance their training. However, studies have shown that strength training can not only help the elderly to reduce the danger of wrestling and fractures, but also help improve the daily lives of elderly self-care ability. In addition to strength training the muscles of the elderly can be more robust, but also can improve the elderly endurance, enhanced bone density, improve the body's insulin sensitivity.

Senior citizens exercise the power must first selected according to their physical condition appropriate manner and the amount of exercise, at the beginning must be moderate and gradual manner. The power of some simple exercises, such as moving frequently to move inside the chair, to mention some other major things. In the case of physical conditions allow, the elderly can also do some lightweight dum

Baby health hazard three "killer"

All along, the parents attach great importance to children's mental health, while ignoring their physical condition. In reality, study pressure, poor diet, lack of exercise and other factors have led to many children in sub-healthy state - look no ill, but tired all day. This is a dangerous signal that parents need to clearly understand the existing problems.
Endangering children's health three "killer"
Killer 1: Physical Weak
A small core is a second-grade students, good academic performance can be poor is a physical, Gesanciwu to illness, flu-like fever is common. Is climbing a staircase, will be panting. Every day at school, my mother always stuffed in her bag inside a piece of clothing to avoid being air-conditioned air-conditioning Dong Zhuo. In the gym, the small core is always reluctant to take more exercise, students play games, she is just look on most of the time. Asked about the reasons, her answer is: too tired, I was sweating profusely on a movement, no effort.
Resolution: lack of exercise
Today's kids, because of the lack of adequate physical exercise, most of the physical weak ability to resist diseases, particularly poor. In fact, many still reason, where is the problem of parents, at home, the child is basically a little princess, the little emperor, clothing and hand out rice to open one's mouth, for the most simplest of household chores or even have never done. Upon the completion of learning tasks, they generally are sitting in front of their computers, playing games, or take a look at animation, with little activity time. Slowly, in sports, the kids have a certain inertia, physical fitness has also declined.
Recipe: Happy campaigns to prevent excessive
Require that children develop the habit of exercise simply assign a task does not work, parents should actively cooperate with, and adhere to exercise with their children. There are many ways the movement, simple running, play may be more boring, you can bring the child to swim, climb mountains, or according to the child's interest in him to a number of sports bodies, such as dance classes, martial arts classes, etc., can at least ensure that daily amount of exercise. In addition, the multi-move walk outdoors, breathing fresh air, appropriate sun sunbathing will help the child to absorb nutrients. Of course, the movement must be adequate to prevent excessive. Children will be sweating after exercise, if discouraging eating of unhygienic things, chaotic drinking, it may trigger other diseases.
Killer 2: Brain Fatigue
Chen Lei on the two days of this year, a lot of homework has increased dramatically, self-study class, often the teacher is gone, the teacher again, speaking Exercise, assignments. After returning home, my mother kept nagging any connection with the back read: "to eat quickly, finished to learn." Opening only a month, can be Lei Chen got the feeling he is very tired, and every day more than 11 pm and go to sleep until the morning, 6 am, must get up, a lesson dozing. In the holidays, he most wants to do is to sleep properly and no longer want to learn things.
Analysis: Pressure is too large, insufficient rest
Now that students stay up late to get up early has become a widespread phenomenon, the children in addition to the face of book knowledge, but also to learn a lot of expertise, heavy daily life of the study accounted for most of the time, leading to the brain fatigue, thus sparking the attention of loss, memory deterioration and other symptoms, severely affected the child's brain development.
In addition, as a long-volt reading on the table to study, or a long play on the computer, the child's visual impairment is also very serious.
Prescription: to ensure adequate sleep
The kids are prone to weariness of brain fatigue, emotional anxiety, difficult to control themselves. Parents should help children develop good study habits early as possible each day to complete homework assignments, to ensure adequate sleep. In general, the students every day rest period of not less than 10 hours, students must ensure that at least 9 hours, able to do so as far as possible the child will be a lunch break, appropriate mitigation big brain. Facts have proved that a regular scientific habits can prevent the child's sub-health.
Killer 3: Obesity
6 pm, in a gym, the 11-year-old Nan Nan struggling to practice calisthenics with a teacher, and she hopes for an early out, "Fei Mei," the title, now 60 kg of body weight is simply a nightmare for her. Childhood, family, and do not care about her obesity, but also feel that chubby is cute, can increase with age, her weight was also soaring, This anxious parents, and quickly took her to see a doctor, to comply with doctor's orders, in the diet to control a number, but also start various sports.
Resolution: Nutrition excessive raising children out of obesity
There is a set of data is shocking: the young people in our children, there are 100 boys in the 12 overweight and obese 5; 100 girls in, there are seven overweight and obesity 3. Undeniably, obesity, some are congenital or pathological, such as hormones, hormone secretion is not normal, parents are fat persons body. But there are also a large part because their parents spoil their children, an excessive amount of nutrients available to the child or the child left to eat indiscriminantly junk food, causing nutritional imbalance, leading to obesity.
Prescription: a reasonable diet, exercise to lose weight
For this has already happened, the best way is reasonable diet, exercise to lose weight, and long-term adherence. Is to meat and vegetables with a reasonable diet, food diversification, not only guarantee the supply of protein, but also to ensure the absorption of crude fiber, and only among a variety of nutrient supply in line with the number and proportion of the human body needs, be conducive to the body's absorption, so this would not partial eclipse, over food, eat more vegetables and grains, you can also make regular diet with a nutritionist for the children.
In addition, ground movement should supervise their children, doing household chores properly.

How and fetal baby do "Prenatal exercises"?

From the 7th week of pregnancy, the little guys will start its activities, and small to swallow, squint, sucking thumb, fist, big to stretch the limbs, turn around, turning somersault, all can do it. Expectant mothers and fathers through movement and sound to communicate information with the prospective baby doing so, he would have a sense of security, feeling comfortable and happy. After birth are also willing to share with the people around. Gymnastic exercise carried out in the womb, a baby that increased activity of the muscles after birth stand up, grasp, grip, climb, waiting for the development of a variety of movements, gymnastics is better than no exercise should be carried out earlier.

You can each day at a fixed time to baby a signal: the child, come and mother for exercise.

Lying in bed, try to relax the body. In the case of abdominal relaxation with both hands, Peng Zhu fetuses, gently touching, then one finger lightly pressed and then a relaxation. At this time the fetus will be to make some response. If the time the fetus was not happy, will be forced to break away, or kick against it and you have to stop. At the beginning, when the fetus only to respond to a few weeks later, the fetus familiar with the way her mother, a mother's hand will take the initiative to contact request "play."

Fetus 6,7 months, the mother can feel out of his body, when the fetus can be small pushes forward in the belly "walk" the. 8 months, the mother can distinguish the fetus's head and back of the. The fetus if the "angry" hardworking stamp their feet, or "coquetry" body twisting back and forth, the mother can caress gesture to comfort the fetus, and the fetus will be a moment to gently wiggle to thank the mother's concern.

If you can, and a lively music to talk with the fetus, and the fetus, "play", the effect will be better.

Her asking her for exercise ideal time is often in the evening, when fetal movement may also be at about 10 o'clock at night. But do not be too late, if he was excited, dancing, how you sleep. You do not want a baby born on the black and white reversal bar

Multi-sports make baby smart

As parents are afraid of small children in motion the process of hurt, love and care for the child in the process may make your baby less movement. In fact, this is not conducive to your baby's intellectual development. Exercise can stimulate the baby's cerebral cortex of the nervous system, improve the baby's intelligence. Costa Rica Children's Education and psychologists Gabriel lamadrid points out that sports, play, children learn to observe, understand, understanding and speaking the best "tools" that can promote the intellectual development of children's brains. Science and Practice has proved ,2-5-year-old children, the children love playing the brain than non-playing children's brains for at least 30% larger.

The elderly should follow the pet learn fitness

Cat has a soft light of the posture, the dogs are flexible and a good move. For the body of a recession started to old people who own pets to the open-minded Qiujiao about it, maybe you can have a multiplier effect of fitness. Sports medicine experts have also proposed to "reverse", "throwback" campaign, not only fitness, but also to combat disease. Nanjing Medical University, Professor Weng Ren-liang told reporters that people in the upright and walking every day, the state, which makes the body of the organs and blood flow need to be overcome gravity, plus a number of lifestyle factors have led to cardiovascular disease and bone The incidence of joint disease are high. Which the medical community found that those limbs touch the ground crawling animals, but rarely arteriosclerosis, coronary heart disease, varicose veins and other common disease of mankind. Therefore, we may learn from the animals, a number of fitness methods, not only can exercise the balance, but also to increase flexibility. We do not carry too much force, too quickly.

Learn dog step. Limbs touch the ground, right hand and left foot, left hand and right foot alternately stretched out, moving the body forward. Adhere to the 20 steps a day may ease due to long-standing low back pain caused by walking, gastroptosis, limb swelling.

Learn catwalk. Ching Hing Wah Street West feet away, the heel raised, complete with toe walking, try not to issue a noise. Walk, they will feel Zuxin and the posterior leg of the flexor group of very tight than normal walking right flexor exercise intensity must be high right balance is a good exercise, walk 100 steps a day can be. Hing Wah Street West to wear shoes when walking foot, and walking forward center of gravity. The injured knee is not appropriate for this action.

Studies cat stretching. Stretch, for smooth flavor notes, restore the spirit of great benefit. This is because stretching can be a strong contraction of the muscles, the deposition of blood back to the heart, improve blood circulation, while the muscles waste away. First of all, sit back, close to the bed, their hands on the move, with his legs up or stretching force to the sides as far as pulling limits; Secondly, the bed stays knees with both hands, shrugging, extrados, abdomen, while breathing, so that the spine on the bow, after about 5 seconds continuous breath, and relax shoulders, sinking back, spine, repeat festivals worldwide; the third movement, knees, thighs and the bed perpendicular to try to lift hips, at the same time as the a call a dual advantage of the opportunity before the smoke moves to push the body forward stretching as far as possible, so that the chin or chest are affixed to the bed, sustained more than ten seconds rest. These three actions can be alternately. Studies cat to sleep. The cat likes to sleep the body to the right side, hind legs peg-leg; before the right limb of natural flexion of the body near the head of the right and left limbs and slightly straighten the natural down. This gesture did not go to sleep loss heart gas Xiangmaoyiyang curled the brain soon after lying quiet, from excited to inhibited state, will soon be able to sleep very suitable for the elderly poor sleep.

Winter Fitness

Warm-up exercise is necessary to fully

The weather is cold, the body organ systems, protective contraction, muscles, tendons and ligaments stretch and stretch decreased muscle viscosity has increased, decreased joint range of activities, coupled with a smaller air humidity, it makes people feel thirsty restless , the body stiff and difficult to stretch. If we did not warm-up exercises on the exercise, tend to result in muscle strain, joint sprain. So, when winter fitness training, we must first make full warm-up exercise by jogging, free-standing exercises and light equipment for a small amount of exercise, the body after the sweating heat slightly, and then put into the fitness movement.

Sports clothing should be appropriate thickness

Winter fitness campaign, began to wear more clothing and more, dressed in light clothing should be soft, not too tight, warm-up later, it is necessary off some thick clothing. Exercise, if more than sweat sweat should be wiped away in time, in exchange for sweat clothes, footwear, while wearing a dress hat, to prevent heat loss. In addition, outdoor fitness training should pay particular attention to keep warm, exercise exhausted body heat more, always want to look cool, but do not stand where the wind hair, but should get back indoors, dried sweat, replace the clean clothes. As the saying goes: "cold from the foot of the students", because people's feet away from the heart, less blood supply, coupled with a thin subcutaneous fat feet, warmth is poor. Therefore, fitness winter outdoors are particularly vulnerable to cold feet. If the head, back, foot by the cold, cold air from the fur and the mouth and nose penetrated the body, not only affect the effect of physical exercise, but also a cold sick. Some fitness enthusiasts usually like to wear fitness shoes for the winter, this is not good. Because the thermal conductivity of rubber-soled shoes fast, easy to catch cold feet when you do not exercise, thus leading to chilblains, arthritis and other diseases.

Environment is comfortable

People have gotten accustomed to the gym in winter the windows were tightly closed. As everyone knows, people in a quiet state of the carbon dioxide exhaled per hour, there are more than 20 liters. If more than 10 people at the same time exercise, one hour is 200 liters or more. Coupled with the decomposition product of sweat, the digestive tract to exclude the bad gas, causing serious indoor air pollution. People in such an environment will appear dizziness, fatigue, nausea, loss of appetite and other phenomena, the natural effect of poor training. Therefore, exercise indoors, be sure to maintain good indoor air circulation, fresh. In addition, the winter should not be in the soot filled the air, air pollution of the courtyard to fitness exercises. At the same time pay attention to, weather conditions, poor weather, such as large wind and sand, the next snow or cold weather, try not to exercise outdoors. If the thought of outdoor exercise, should pay attention to choose sunny, sheltered place.

Training methods should be appropriate to

As the winter cold, the body fat content than the other seasons increased, a corresponding increase in body weight and body Wai, which although useful Thin weight gain fat, but muscle contours, lines and intensity of development is not ideal. Thus, the winter fitness to improve the strength and intensity of exercise to increase the number and frequency of action groups, while increasing the content of aerobic exercise, the corresponding extension of training time to improve the function and the development of special quality, consumption of body fat and prevent excess fat accumulation.

In addition, the exercise should be appropriate shorter gap, especially in the outdoors should avoid prolonged standing in the cold air in the. If the gap of time is too long, the temperature drops, easy to make muscles tired from the excited state down, viscosity increases, so will not only affect the training results, but then the next group of practicing vulnerable to injuries. (

Norway: The research shows that women's reproductive health effects of excessive

Life is movement. Moderate exercise will not only be able to stay in shape, but also healthy.

However, a Norwegian study shows that over-Games led to exhaustion, thereby affecting women's fertility.

Overboard

Norwegian University of Science researchers have investigated the first 3,000 women to understand their exercise frequency, duration and intensity of fitness exercise habits, 10 years later, and then statistics of their fertility.

Comprehensive consideration of age, weight, marital status and smoking a variety of factors, the researchers found that women over fitness there is the possibility of fertility for women three times more moderate fitness.

The researchers said that, over fitness of young women a greater impact. In the 30 years of age most women fitness, 25% in the first year of trying to become pregnant had not made any "results", while the Norwegian national average of only 7% of pregnant women in the first year of failed attempts.

Xili, who led the study poly-Sierra December Gudmundur Sdottir that there are two types of women the least likely pregnant.

"One is women who exercise almost every day, and the other is that each fitness is tired to exhaustion of women. Which combines two types of characteristics of wome

Fast fat-burning exercise

Top 1: Latin-speaking
Derived from the national standard in the Latin dance, do not stress the basic steps, emphasizing the energy consumption, less demanding on the details of the action, focusing on physical activity and the right hip, waist, chest, shoulder joint activities. In addition to exercise more self-enjoyment. Latin aerobics require 100 percent of the emotional investment, the more vividly in the Latin sense of play, the more the release of emotions in music, at the same time, burning passion, but also allows you to burn the fat with.



Movement with low waist circumference, hip circumference is too large a family of white-collar workers
Suitable for the crowd: Sports with low waist circumference, hip circumference is too large a family of white-collar workers

Slimming effect: 3 Stars

Thin areas: the hips, waist, buttocks and inner thighs

Coaching Tip: The best selection of athletic shoes, soft soles; threw himself into, following the music, twisting hips and waist, with normal breathing.




Breathing exercises

Top 2: breathing exercises
This fitness adopted postures, breathing, meditation and other exercises, so that balance the nervous system to relieve psychological pressure; conditioning system, internal organs, remove toxins and easy weight-loss. After prolonged exercise, the muscles Flexibility would also be unexpected increase.




Women over 30 years of age

For the crowd: women over 30 years of age
Slimming effect: 2 Stars

Thin parts: the body

Coaching Tip: The best class is fasting, after-school 40 minutes before eating, bathing; best to wear loose cotton clothing, barefoot, and do not wear jewelry. In order to keep the environment quiet and peaceful state of mind, the best off the phone.

Yoga: mellow temperament cultivation Woman

Yoga, derived from ancient Indian health system of self-cultivation, is India's sages in the most profound contemplation and calm state of awareness the way of life.

Teacher Profile: Luo Li-ching, a senior yoga trainers. With many years of teaching experience, cordial strict teaching style, deeply loved students, the current St. Jia, Nanning, Guangxi Zhuang Autonomous Region headquarters in yoga trainers.

The face of a modern city is fast-paced, stressful lives, how to keep fit, release stress? Among the many sports, many people choose to yoga.

November 8, 10 lucky "trial-off" come to Nanning, the headquarters base in San Jia yoga find out.

Not to the school hours in advance to the scene of the "trial-off" were in the lobby to chat with. A "trial-off", said: "This is the first time I practice yoga." This phrase came out, it raises a number of "trial-off" resonance. Try holding the mentality we are all for the "Health reported that passenger group trial", and not selected on the idea that they were lucky.

Into the yoga room, we heard the soothing music. 4 weeks after the curtains closed slightly light a little dark, the ceiling decorated with greenery on three sides the walls are fitted with a mirror, good a tranquil environment in which the entire people calm down. Everyone makes their own yoga mat in the seat, and obey the instructions of the teacher started class.

"Gently relax your body, in each of abdominal breathing in, try to find the limits of their bodies, stretching stretch every inch of joints, muscles." "Do not hold your breath to the last three breathing, 3 ... ... 2 ... ... 1 ... ... "Luo teacher's voice is very soft, we are doing exceptionally serious. Under the guidance of a teacher in Romania, we have gradually slowed down their movements, on the extreme edge of the gently stretching your body.

Finally entering meditation time, which is probably a "trial-off" were expressions of the most relaxed moment. It seems that after just some exercises, muscle fatigue, we have entered a completely relaxed state of

How to fight against sub-health

Kinds of information and phenomena that we are now more and more people around sub-health. Important sub-health caused by one of the reasons is the lack of exercise. In fact, fitness can not only carried out at the gym, as long as there is exercise conscious mind, no matter where both campaigns, such as offices.

    Experts recommend that at a simple desk with a variety of fitness can try a little to do a few minutes would help alleviate the pressure, relax muscles and restore strength, and if we can do a few yoga moves, attention will be more focused, emotion will ease the a lot. Also jump rope skipping, you can make the muscles more sense of balance.

    In the office, should pay special attention to overcoming bad posture, bad posture because the main cause of muscle soreness. In addition, often require reaching or bending extract extract people who can not take things sitting in a chair, because sitting on a rotating chair will be wound back, better station to fetch from the seat.

    The right chair for your feet touch the ground when you get on to his knee was just 90 degrees, legs stretched 56 centimeters to move forward, if the legs and a long time, toward the close, will cause the blood circulation is not smooth. Experts believe that, do not sit up straight, body slightly lean back, so that the natural bent spine, waist and back with back pain can be reduced by

Winter sports to lose weight what should pay attention to ？

The cold weather, greatly increased appetite, weight is also an increasing trend, so in winter we should appropriately raise the strength and intensity of exercise to extend the workout time, through the consumption of fat movement pattern to prevent the excessive accumulation of fat. How can I get the best exercise effect?

Before exercise should pay attention to

To choose the time and weather

Faster metabolism of young people in winter, morning or noon bodily functions faster recovery after exercise, it is proposed exercise is scheduled for 7:00-9:00 am, 12:00-14:00 noon. The middle-aged and the poor ability to adapt, it is recommended to improve cardiovascular function training-based, exercise time, preferably between 18:00-20:00. Furthermore, it should try to avoid the fog to exercise, because air circulation is poor, impurities and bacteria floating in the air, inhaled but bad for your health.

Keep warm

Exercise outdoors in winter to avoid cold, proper dress warmer, hat and gloves, if the wind was so strong, we must wear a mask. But do not wear too thick, too bloated, so as not to impede the normal movement, increasing the burden on the body, or even sweating too much, but incurred a cold.

Movement should pay attention to

Warm-up needs to be fully

The cold weather, 人体各器官 protection system in the contraction of muscles, tendons and ligaments stretch and stretch decreased muscle viscosity has increased, decreased joint range of activities, coupled with air-drying, the human body easy to feel stiff, difficult to stretch. If we did not warm-up activities began to exercise, likely to cause muscle strain, joint sprain. So winter exercise, especially outdoor sports, we must make full warm-up activities through jogging, free-standing exercises and light equipment exercises, the body heat to sweat slightly, and then plunge into the fitness movement.

Mainly to aerobic exercise

Winter weather is cold, the outbreak of anaerobic exercise easily lead to physical discomfort, or even result in sports injuries, it should choose an action to a lesser extent, heat consumption of a greater aerobic exercise. Specific items can be chosen according to age: young people can be arranged running high-impact aerobic exercise, in order to consume more calories; middle-aged people can be arranged brisk walking, jogging, stair climbing and other low-impact aerobic exercise; elderly people walk can be arranged , yoga, tai chi and other moderate projects.

Sports ventilation should adopt the nose suction method call

Movement to use the nose inhale, exhale mouth breathing method, not mouth breathing, chewing gum, joking slapstick so as to avoid the cold air directly stimulate the throat, causing upper respiratory tract infection and cough. With the amount of exercise increases, suffocating feeling in the nose breathing, the mouth can be used to assist breathing, the mouth should half-sheets, the tongue rolled up, withstood the palate, so that the air in and out from the teeth.

Amount of exercise should be gradual and

Exercise should be small to large, gradually increased. Such as jogging, should not be a sudden violent rushing, activities should first be to a trot limbs and joints, until after the body to adapt to increased physical activity. Through the exercise, feeling body, dynamic, and relaxed mind and spirit strong, physical and mental capabilities to enhance, appetite, sleep well, indicating movement during this period is appropriate; if the body was weak, I could not get the spirit of grueling, anorexia, aversion to exercise, we should note that reduced physical activity, or switch to another mode of exercise.

After exercise should pay attention to

After exercise, replenish moisture and nutrients

The water required for outdoor exercise in winter with the summer as much as you can drink plain water or sports drinks, but hot coffee or chocolate is not a good option, but can cause body dehydration. In addition, should replenish carbohydrates and protein, eat pasta, oatmeal, sweet potatoes, potatoes, chicken, eggs, lean meat, fish, soy products and so on.

Change into dry clothes in time

After the exercise is not a place to stand strong wind blowing, to wipe away sweat a timely manner, if the underwear had been wet, shall be changed into dry clothes as soon as possible to return indoors.