Good Habits Lead To Good Sport

By Author: liu yan
Total Articles: 4
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Most of us hope that the exercise are of use. Do things in right way is the most important. How to warm up before exercise, is the food good for exercising, what should to do to avoid heat stroke, 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. The time may be shorter or longer, that depends partly to the climate, season, people's exercise ability, and so on. Generally speaking, you can stop the warm-up exercise if body sweating slightly. You may also judge it by heart rate. The heart rate may arrive 60%-70% of the maximum sporting heart rate. There are two methods to calculate the maximum heart rate, most used is the age deduced from 220, let's have a comparison, if you are 20 years old, your maximum heart rate is 200. 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
1. Put the clothes you will wear tomorrow. When the clock alarms, you can get up and wear on them quickly, do not to seek for them any more.
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. It will be more interesting to run with a friend. 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 be distracted by other things. Make exercise plan time at weekend. Some inevitable change also will be ok, just not let it influence your exercise goal.
2. For outside sports in summer or autumn. Drink more water to avoid dehydration or hear stroke.
3. Do not exercise before sleeping, this need at least one hour for some rest after the sports.
The common aerobic exercise includes
fast walking, skating, rope skipping, basketball, football, Shadow boxing, do aerobics, and so on.
Read for aerobic exercise
1.Take in some food that rich in amino acids. When the fat are burned, the muscle will be pain for the intense sport. 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.
Three Mistakes of sports and fitness
1. The more exercise, the better
Some useful sports will damage if it is out of control. Especially to the fresh runner. In fact, we can get the active effect only from the period that taking rest. And the effect will decrease to some extent. You may be successful by do that three times a week, you may gain nothing more by doing that 6 times a week.
2. Can not take food ahead of exercising
This all depends. Some people may do better after some food. But the same effect is that walk after dinner will do better.
3. Exercise in morning
You have to do the training in the army, or you do not always exercise in moring. You can determine the time and do it anytime. Except some hot summer, to avoid heat stroke, you have to exercise in morning.
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