LearnToLearn

Open your new horizon

Category: Sports & Athletics

Knowledge and Suggestions about Sports(III)

The notes we should notice when we drink water during the excercise

During the exercise, we will lose a lot of water, so we will sweat a lot. At this time, we definitely want to drink water to supplement the water we lost. But drinking water during exercise is also a very important thing.

First of all, we should pay attention to the supplement of mineral water what rich in calcium and magnesium to supplement the body’s demand for mineral salts, because muscle exercise will increase the demand for mineral salts, and the evaporation of sweat will also take away some of the mineral salts in the body, so It is best to choose some functional drinks.

In addition, the correct method of hydration is a small number of times, it is best to drink warm water, even in the summer, do not drink ice water after exercise in order to pursue cool, otherwise it may cause irritation to the intestines, which may cause problems in the digestive system.

Before exercise, you need to add some water first. It is recommended to add 500ml of water one or two hours before strenuous exercise, and then perform activities such as running and playing. At the same time, when resting in the middle of exercise, you can properly add a small amount of water. If you sweat more, it is best to add water containing potassium and sodium to prevent discomfort. Finally, after the end of the exercise, you can’t think that it’s okay and you can drink water at will. At this time, we can’t add a lot of water at once. It should be a small mouth, slow drink, and the right amount. Drinking water can only solve the temporary thirst, but increase sweating, and further loss of electrolytes in the body, which also increases the burden on the heart and kidney. At this time, the hydration still needs a small amount of drinking, and appropriate salt.

Indoor sports or outdoor sports

Both indoor and outdoor sports are the sport we can choose. The gym is a typical indoor exercise. Most of these sports are constantly improved under the guidance of the coach, suitable for targeted training.

Running, hiking, skiing, etc. are typical outdoor sports. These sports are a wide range of generalized sports. While doing these exercises, we not only exercised our body, but also changed our mood in an outdoor environment, which is more conducive to our broadening of our mood.

Click Here For More.

The Advantages of Physical Exercises

Physiologically:

  1. Physical exercise is beneficial to the growth of human bones and muscles, enhances heart and lung function, improves the function of blood circulation system, respiratory system and digestive system are conducive to the growth and development of the human body, improves disease resistance and enhances the adaptability of organisms.
  2. Reduce the chance of children suffering from heart disease, high blood pressure, diabetes and other diseases in adulthood.
  3. Physical exercise is one of the most active and effective means to enhance physical fitness.
  4. Training can reduce your risk of entering the aging period too early.
  5. Physical exercise can improve the regulation function of the nervous system, improve the ability of the nervous system to judge the intricate changes of human activities, and make timely, coordinated, accurate and rapid responses; to let us adapt the environment changes of internal and external, and maintain the basic life activities of the body.

In psychology:

  1. Physical exercise has the effect of regulating the nervousness of the human body, improving physical and mental state, and restoring physical strength and energy;
  2. Physical exercise can improve our health, so that the tired body gets a positive rest and people are energetically engaged in study and work;
  3. Stretch the body and mind, help us have a good sleep and eliminate the pressure of reading;
  4. Physical exercise can cultivate sentiment, maintain a healthy mentality, as well as give full play to the individual’s enthusiasm, creativity and initiative, thereby enhancing self-confidence and values, so that personality can achieve healthy and harmonious development in a harmonious atmosphere;
  5. Collective projects and competitions in physical exercise can cultivate the spirit of unity, collaboration and collectivism.

Juveniles are an important turning point in the development of mind and body in a person’s life. At this time, you will be surprised to find that there have been many unprecedented changes in physical and psychological aspects, and I feel that I have grown up. With the improvement of people’s living standards and cultural quality, “the heart of loving beauty exists everywhere”, we must thrive in sports and stay fit in sports.

The disadvantage if we do no exercising:

The World Health Organization estimates that the number of deaths caused by lack of exercise worldwide exceeds two million per year. No exercise can reduce the body’s immunity, and certain diseases and viruses cannot be effectively immunized to induce sudden death. There is also an important situation, if the child does not exercise enough physical exercise, then their brain development will not be very good, it will affect the mentally insignificant low.

Sports opportunities are in everyday:

  • Use more stairs and take less elevators.
  • Try more opportunities to walk, less by car.
  • When watching TV, you can do some stretching exercises during the advertising time, such as bending, kicking, etc.
  • Regular exercise with classmates or friends, such as jogging, badminton, swimming, etc., and cultivate your interest in individual sports to develop regular exercise habits.

Click Here For More.

The Best Excercise to Lose Weight

  1. Swimming

Swimming is a good method for losing wight, and it is very effective in improving heart and lung function, and is very good for improving heart rate. However, using swimming to lose weight, is not swimming competition, we needn’t pursue speed, reach heart rate requirements is enough, and must also pay attention to adequate oxygen uptake.

  1. bicycle

Many gyms now have spinning bikes. These bikes are designed for aerobic training, but the bicycle training rooms are too small. Many people used to oxygen deficit in the room when they were training, lthough the gym is designed to increase the ambient temperature and sweat a lot to improve weight loss. But I am not in favor of giving up healthy practices while losing weight. If you are riding a bicycle to lose weight, it is recommended to use a mountain bike.

3.Various aerobics

I don’t advocate that first-time learners or friends with poor physical condition to do aerobics to lose weight. If it is too simple, it cannot meet heart rate requirements. The more complex excercises, the requirements for physical strength and flexibility are high. And if the action is not in place, it will have no effect, even it is easy to cause injury. Although there are various attractive aerobic exercises, I also suggest that friends who have no physical conditions should not use aerobic operation as a method of losing weight.

  1. running (fast walking)

Outdoor running will be limited by the environment. It is also appropriate to choose a treadmill. Out of the handrail of the treadmill can increase the oxygen utilization rate and 5% of the heart rate. Of course, the handrail should be released only after the balance is guaranteed. A certain gradient of treadmill can improve weight loss. Use the interval method on the treadmill to exercise at a high speed for a while and then to a lower speed.

  1. skipping rope

Skipping rope is easy to learn, the equipment is simple, and it can be exercised in a small piece of open space. It is a very good aerobic exercise. It can be said that it is inexpensive, and the skipping rope can increase the heart rate and respiratory rate in a few minutes, and can reduce the weight in a short time. Professional boxers usually skip the rope as the main content of aerobic fat loss before the game, but also can exercise the coordination and sensitivity of the whole body.

Click Here For More.

The Announcements of Runners

As a runner, you should wear running shoes. Canvas shoes, rain boots and even high heels should not be used for daily practice. The premise of running is that you must wear appropriate running shoes. Everyone’s feet are different, you have to try again and again, take some time to try different running shoes, you will save a lot of time and money.

Wearing running shoes will avoid injury (this is a comparative statement, because wearing other shoes is easy to cause injuries), and running shoes are far more comfortable and easier than other shoes.

Please be sure to practice regularly. Whether it is morning running or night running, you must remind yourself to go out and practice instead. The performance and physical fitness of running are gradually accumulated with daily practice. Only through self-discipline and requirements can we run more and more easily.

Running for a day or two in a week we can maintain physical fitness and maintain a healthy state. After running for more than three days a week, the physical function will slowly progress.

It is best for beginners to practice in a familiar and safe route. There is someone comes and goes and there must be enough lights to keep the runner’s safe. Familiar routes also represent familiar mileage, making it easy to measure the distance of a single run and feel the difference through running on different days. Many beginners will start to run on the track and field in the beginning. Later, as they progress and improve their physical fitness, they will go to the riverside bicycle path or the mountain road for training. Once they improve their self-ability again, they will return to the track and field for training. The safe and familiar route is not only a good measure of mileage, but also allows the runner to run wildly without fear.

With the development of running habits, you will adjust your work and eating habits. Because if you don’t make a change, you will find that running is a hard work, adding extra fatigue to the original fatigue. Only through the adjustment of work and rest and the improvement of diet, the body will enter the state of quickly repairing muscles and nerve cells.

In the face of overloaded exercises, you may be slightly reluctant, but you should not be reluctant when you have injuries. Overloaded exercises is based on the accumulation of running volume, so we should adjust ourselves appropriately according to our own conditions.

Click Here For More.

© 2018 LearnToLearn

Theme by Anders NorenUp ↑