(2) Tips for strenuous exercise
Eating a small amount before exercise can replenish the body with energy, water, sugar and other nutrients, prevent hypoglycemia during exercise, and make the body more powerful during exercise. However, we should pay attention to choosing the right food, for example, if you eat a small handful of almonds before exercising, it can help us replenish 15 important nutrients such as vitamin E and dietary fiber in the body, and the calories are relatively low; Drinking some yogurt before exercise can help us consume more protein and gain muscle effectively; A slice of whole-wheat bread can provide healthy energy, but be careful about your intake and avoid high-calorie foods such as jam and peanut butter; Eating a banana before exercising can not only give us sufficient energy, but the potassium contained in bananas can also effectively prevent muscle cramps. However, training with less than an hour of exercise and moderate exercise intensity generally does not require these foods. Because an hour of moderate exercise will only help us burn about 200 calories of energy, and the calories of these foods may affect the fat loss effect.
Staying hydrated is also key. If the exercise time is less than 1 hour, 150 ml to 300 ml of water should be drunk every 15 minutes; If you exercise for 1 to 3 hours, you should give your body sugar water in time to avoid hypoglycemia. In addition, it is important not to drink ice water during exercise, as drinking ice water during strenuous exercise can cause digestive problems; Do not drink water immediately after strenuous exercise, and take a break before drinking room temperature water, light salt water, etc.
There are some behaviors to watch out for after exercising. Do not sit down to rest immediately, adjust the breathing rhythm, and carry out some low-calorie activities to promote the blood flow of the limbs to the heart and eliminate fatigue; Do not overdrink cold drinks, the human digestive system is still in a state of inhibition after exercise, and the function is low, if you are greedy for a large amount of cold drinks, it is easy to cause gastrointestinal cramps, abdominal pain, diarrhea, and induce gastrointestinal diseases; Do not drop body temperature suddenly, immediately after exercising, go into an air-conditioned room or take a cool nap at the tuyere, or flush your head with cold water, which will make the skin tighten and close sweat and cause physiological dysfunction such as body temperature regulation, and the decline of immune function will cause colds, diarrhea, asthma and other diseases; Do not eat immediately, after exercise, the supply of various organs in the abdominal cavity is relatively reduced, the peristalsis of the gastrointestinal tract is weakened, and the secretion of various digestive glands is greatly reduced. Do not “omit” relaxation activities, relaxed activities can make the excitability of the cerebral cortex and the faster heartbeat and respiratory rate of the exerciser return to the quiet state before exercise, but also help to restore muscle fatigue, reduce soreness and discomfort, and can avoid dizziness, fatigue, nausea, vomiting, dizziness and other adverse phenomena after exercise; If you take a shower immediately after exercise, especially if the water is relatively cold, it will make the sweat glands sweat “abruptly stopped”, the heat cannot be dissipated, which is not conducive to the recovery of the body, and even causes muscle spasms, reduces immune function, and causes colds, colds and tracheitis and other diseases; Don’t smoke right away, the body’s metabolism will speed up after exercise, at this time, smoking will cause a large amount of smoke to enter the body, and it will be more susceptible to harmful substances such as CO and nicotine because the body needs a lot of oxygen after exercise but cannot be satisfied; After strenuous exercise, people’s physical functions will be at a high level, and drinking alcohol will make the body absorb alcohol more quickly and enter the bloodstream, and the harm to the liver, stomach and other organs will be worse than usual.