How To Let Sports Better

By Author: zhou min
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All of us expect some useful excise. Do things in right way is the most important. How to warm up before exercise, eat food before the exercise or no, 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. 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. You may also judge 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. Then you can easily get the warm-up heart rate.
What should warm before exercise
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. When the clock alarms, you can get up and wear on them quickly, do not to seek for them any more.
2. Get two alarm clocks, put one beside the bed, and the other put some place you can not turn off easily. This make you have to get up for the exercise.
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? Once you can not keep up, your friend will call you and you have to do it.
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. It there are some little revise, that also will be ok, do not be influenced by it.
2. For outside sports in summer or autumn. 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. When the fat are burned, the muscle will be pain for the intense sport. Eat some amino acids riche food can keep muscle powerful and not be too tired.
2. Drink a hot drink before exercise. This helps you metabolism efficiency and pre warm body, achieve the best performance in the shortest time.
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 it will not increase to some sporting strength. The best choice is to take the adjustment exercise and achieve best effect.
2. Can not take food ahead of exercising
This is not always wrong, that 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
In the unlikely condition that you are a solider, you do not need to stick to exercising in morning. 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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