Health jogging Note 15 Army Regulation

1 Put your workout time control in 30-40 minutes.

While it is a kind of trend, some people are willing to spend a lot of time in the gym, but in fact, in the 30-40 minutes later, the effect of exercise on the bad. If you take a long time, you have to reduce the exercise intensity, which in turn means that you spend too much time on your workout. A better way is within a short period of time for higher intensity exercise.

2 high-intensity exercise

If you're just starting to practice, then the best you can start from a smaller intensity. For example, if you are running or cycling, then at least a month to exercise endurance, then higher intensity exercises. This means that you need to keep an appropriate frequency, that is, you can easily talk, rather than panting. Then, once you have the endurance base, then you need step by step to increase workout intensity.

3 proteins

Many people need protein for muscle rebuilding enough attention. Aerobic exercise and strength training all need protein to repair muscles. I recommend whey or soy protein shakes.

4 Water

A day should ensure that the water intake. Your body needs several hours to absorb moisture, so you can not just drink before exercise. You should cultivate the habit of drinking water anytime of day.

5 Sugar that is carbohydrate

Although there are other low-crab fans say, but the fact is that we carbohydrates an important source of energy for the body. If you prepared a drink, make sure to add a little sugar. Bananas are low in fiber, high-sugar carbohydrates fruits, can supply the needs of practice.

6 drinks before and after exercise

At the beginning of practice before the end of the exercise, you'd better drink a cup containing protein, carbohydrates mixed drinks. In practice before drinking during exercise can improve your muscle amino acid metabolic processes. In practice after drinking, you can help muscles recover. Meanwhile, in the 60-90 minutes after practice snacks would be better.

7 Slowly Weightlifting

Many people muscle contraction is no problem, but they relax too fast contraction. But if you are more slowly in both directions, then you can get better results. As possible in each direction for 5 seconds.

8. Increase the weight

A start, you'd better start lighter weight points, but you should pay more attention to how to maintain good action essentials. Do not sacrifice in order to increase the weight of the moving mass, this is tantamount to pick up and pound-foolish. Heft, reliable quality can make you get a windfall in a short time.

9 Mixed Training

You can compare a long time to exercise your muscles instead were a group exercise different muscles. Through some practice, you can get full body workout. Another benefit is that your muscles just like in real life together as a movement, not a single movement. Some good mixed training includes crouch, put the shoulder, morning exercises, lunges, pushups, bench press, push hard, boating, pull the horizontal bar and so on.

10 balanced workout

Relative to sitting, or other stable against the practice; standing, or use Bose ball will be more efficient. These exercises will force you to keep the balance in the weight, which makes your core muscles get exercise. It can make your body stronger, but also make you stick longer.

11 pick the one you like cardiopulmonary exercise program

If you hate an exercise, then the exercise when it is no fun at all. And you will not persist long. Pick the one you like - jogging, walking, swimming, cycling, walking, rowing, stair exercises and so on. After the initial adaptation phase, you will find yourself slowly develop a habit, and more and more like sports.

12 Cross-Training

Avoid prolonged use of a form of exercise, otherwise the body will be in a state of mechanical repetition, so exercise to lose the original meaning. For strength training, should be replaced every few weeks on a form.

13 good ways

For strength training, such as swimming, way is very important, but for other types of exercise is also very important. If you're doing strength training, you start from lightweight, so you can use your own way to practice. In the beginning of the month, if there is an experienced trainer guide, will be more efficient. For swimming, you need a coach to teach you pose.

14 Ramps

If you're through running, cycling or walking to cardio, then combined with the slope, the effect will be better (usually on the ground after the workout for a month or two.) This will make you stronger, but also make you a limited time to get better efficiency. Start when you can relax, but once you get used to the slope, you should use a more challenging pace or limit to do it. Select a mountain, or on a slope repeatedly forward.

15 cycles

A lot of people into a misunderstanding, that is, each section of an exercise without a break. This will not rest your muscles, which makes your workout results compromised.