How should men exercise and pay attention to these things?

　　Every man hopes to have a strong body, which can not only attract the attention of the opposite sex, but also become more confident in work and career. If you want to have such a body, it is very necessary to work hard on fitness. Fitness can not only improve physical fitness, but also beautify body lines.

　　So how do we exercise and keep fit in life? What are some good ways to keep fit?

　　running

　　Running, the simplest form of exercise that burns calories, has always fascinated the French. In France, more than 8 million people run. In addition to a pair of sportswear and a pair of comfortable running shoes, the rest depends on whether you want to take action. Running strengthens our bodies healthy , is a very good exercise. If you run at 10 kilometers/hour, you can consume an average of 500 calories per hour. The important thing to note is to stay relaxed while running. Because long-term jogging is more helpful for fat discharge.

　　Cycling and swimming

　　These are two exercises that slowly burn fat. Cycling is a relatively pleasant enjoyment, as long as you persist every day exercise , and practicing it together with running will have very good results. Cycling is an ideal fat "burner" and it is recommended to exercise two to three times a week for 45 to 60 minutes each time. Whether at home or outdoors, cycling rarely causes muscle or tendon damage and also helps your cardiovascular system function. Depending on your body type, cycling can burn between 300 and 500 calories per hour. Breaststroke, butterfly, freestyle, any swimming style is good! It consumes 200 to 600 calories per hour, moves joints, relaxes oneself, and exercises muscles. There is no exercise that can shape your body better than swimming.

　　Pay attention to these issues when exercising

　　Drink a glass of water before running. When you start running, drink a glass of water first to replenish the water emitted by your body during running. You can also eat a banana. After running, it will increase gastrointestinal motility and relieve the symptoms of constipation. constipate Phenomenon. Before running to lose weight, it is necessary to replenish water to prevent dehydration during running.

　　Appropriate preparation activities. Various internal organs and limbs of the human body need an adaptation process from a relatively static state to more intense activities. Therefore, people must also make appropriate preparatory activities before running so that the body's physiological functions can work in a coordinated manner while moving. If you do not do preparatory activities before running, sprains of joint ligaments and tendons often occur during long-distance running. It is more likely to occur especially if you are doing intense running as soon as you get up.

　　Wear lighter running shoes. It is best not to wear basketball shoes or sneakers. Not all sports shoes are suitable for running, and it is best not to wear new shoes. The most suitable ones are running shoes that have been worn for a period of time, fit well but are not very worn out (long-distance running is different from sprinting, you have to touch the ground with the heel first, so you cannot wear spike shoes for long-distance running).

　　5 things men must know about fitness common sense

　　1. Sweat profusely and be careful of dehydration

　　Men need water more than women. For men, the water required in muscles is more than three times higher than in fat. In men’s bodies, muscles account for about 40%. In ordinary people, the water required in muscles is more than three times higher than in fat. female In the body, muscles only account for a little more than 20%.

　　Water also lubricates joints, regulates body temperature and dissolves and transports nutrients into the body. The average man needs about two liters of water every day, and men who exercise will consume double the amount of water.

　　2. During training, chromium should be supplemented in time

　　Chromium is a mineral necessary to maintain life. It can lower cholesterol in the human body, increase endurance, build muscle, and oxidize fat.

　　high quality Grape And raisins have the reputation of natural "chromium library". The average man can provide enough chromium by eating a bunch of grapes every day, but men who participate in fitness activities need double this.

　　3. There is often congestion on the body and vitamin K needs to be supplemented.

　　During exercise, some people may get bruises or bruises after a slight bump, and the blood will not heal for a long time. This is a sign that the body lacks vitamin K. Vitamin K is the "hero of hemostasis". Lack of it will delay blood coagulation, and in severe cases, it will cause the blood to fail to coagulate.

　　Cauliflower is very rich in vitamin K. Eating cauliflower 2 to 4 times a week can effectively relieve bruises or congestion. Secondly, asparagus and lettuce also contain vitamin K. Regularly eating foods rich in vitamin K can not only strengthen the flexibility of blood vessel walls, but also prevent the occurrence of bruises and congestion.

　　4. Exercise cramps, pay attention to supplement calcium and magnesium

　　The symptoms of leg cramps after exercise do not mean that your exercise is overloaded, but that it is caused by insufficient nutrition. The main role of calcium and magnesium synergistically in the human body is to participate in nerve Muscle conduction and physical exercise can easily cause calcium and magnesium deficiency in the human body, which in turn blocks neuromuscular conduction, leading to cramps in the legs and feet.

　　The daily calcium requirement for adult men is 1,000 to 1,800 mg. The daily dietary recommendation for magnesium is 350 mg. There are sufficient sources of calcium, among which milk is a good choice. Magnesium contained in green leafy foods is the easiest to absorb. Rich and high-quality magnesium can also be found in nuts and seafood.

　　5. Poor sexual desire after exercise and excessive zinc loss

　　Zinc is known as the "sexual element" of men. Insufficient zinc in the body will affect sperm quantity and activity. For men who participate in fitness exercises, they will lose more zinc, especially when they sweat a lot, so zinc supplementation is especially important for men who exercise regularly.

　　Eating more lean meat and steak is an effective way to absorb zinc. According to measurements, every 100 grams of lean beef can provide about 50% of the daily zinc requirement. Seafood, mushrooms, lean meat, egg , Whole grains are also rich in zinc. (Reference website: Family Doctor Online)