Tips for Best Exercise
Tips for Best Exercise
Tips for Best Exercise
Warm Before Exercise
A better percentage of the warm-up time is 10-20% in the total. 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. 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. There are two methods to calculate the maximum heart rate, most used is the age deduced from 220, For example, if you are a 24 years old boy, your maximum heart rate is 196. Then you can easily get the warm-up heart rate.
How to warm up
Many parts of bodies muscles much be stretched before exercising, legs, arms and back.
Exercise on morning
1. Prepare the clothing that need to wear the next day. 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. How about take it into consideration? 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. Do not give up exercise by detailed plans. Do not be distracted by other things. Try to make the exercise time at the night of Sunday. 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.Eat some food that have rich amino acids. Muscles become tense because of pain when fat are consumed. Eat some amino acids riche food can keep muscle powerful and not be too tired.
2. Drink a hot drink before exercise. This quickly warm up your body and make the movement to a higher level.
3. Do not sit down after the sports, you may walk for some minutes and relieve the tense muscle.
Three Mistakes of sports and fitness
1. Take more sporting make body stronger
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 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. Do not eat anything before exercise
This all depends. The sports effect may be better if eat foods before exercise. 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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