What You Must Be Aware Before Sport

By Author: li hui
Total Articles: 4
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All of us expect some useful excise. Do things in somehow different may lead to different result. How to warm up before exercise, is the food good for exercising, how to start summer exercises, and so on. In this article, We will list some useful tips for you.
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 time may be controlled in 6-12 minutes. Due to the different sports kinds, different people, season and temperature, the time may be different. Generally speaking, you can stop the warm-up exercise if body sweating slightly. Or you can make decision to stop it by heart rate. When the heart rate arrives about 60%-70% of the sport top heart rate, you may stop the warm-up exercise. The maximum heart is the age deduced from 220, for example, if you are a 24 years old boy, your maximum heart rate is 196. It will be more easy to calculate the exercise heart rate.
How to warm up
Many parts of bodies muscles much be stretched before exercising, legs, arms and back.
Exercise on morning
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... 1. Put the clothes you will wear tomorrow. 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. Only in this way will you always get up and keep on exercising.
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. Make a exercise plan and keep on that. Do not give up exercise for other temporary things. Make exercise plan time at weekend. Some inevitable change also will be ok, just not let it influence your exercise goal.
2. If you would exercise outside, you need to take care of yourself. Pay attention to dehydration and heat stroke.
3. Do not exercise before sleeping, this need at least one hour for some rest after the sports.
The common aerobic exercise includes
Walking, fast walking, slow running, skating, swimming, cycling, rope skipping, some balls such as basketball and football.
Read for aerobic exercise
1.Take in some food that rich in amino acids. Muscles become tense because of pain when fat are consumed. 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. After the sports, take some relax activity.
Mistakes of sports and fitness
1. The more exercise, the better
Do excessive movement may do bad to health. 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 it will not increase to some sporting strength. 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. The sports effect may be better if eat foods before exercise. And walk after dinner is really good to your health.
3. Exercise in morning
You have to do the training in the army, or you do not always exercise in moring. This is charged by you, you may do that at the most convenient period. Except some hot summer, to avoid heat stroke, you have to exercise in morning.
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