Exercise and nutrition
Exercise and nutrition
In sports activities, the body will undergo a series of physiological changes, such as increased excitability of the central nervous system, increased endocrine function, strong metabolism, increased energy consumption, and accelerated metabolism of various nutrients.
Moreover, due to a large amount of sweating, a large amount of water, inorganic salts and vitamins are required to be increased.
The energy consumed in sports activities and the increase in nutrient requirements should be supplemented by reasonable supplements after exercise.
If the fitness participants lack reasonable nutritional support and scientific nutritional supplements, in addition to the adverse health of the body, it will affect the exerciser’s functional level and athletic ability.
Therefore, reasonable nutrition and scientific physical exercise are two important conditions for maintaining and promoting human health.
General crowd exercise recommendations: type of exercise: aerobics and endurance sports, such as walking, cycling, jogging, doing exercises, swimming, dancing, climbing, table tennis, badminton, water aerobics, skiing, skating, etc.;Resistance exercise or muscle strength training, 2?
3 days / week.
Exercise intensity: medium strength, instantaneous consumption 4?
7 kcal / sec.
Conscious fatigue: a little tired, slightly tired.
Exercise Prescription: For healthy adults, 30 minutes of moderate-intensity exercise per day is the minimum requirement for disease prevention. It is best to have 3 types of exercise, which can be done in 2 to 3 times. Young people should do at least every day.Moderate-intensity exercise for 60 minutes, while attending at least once a week to enhance muscle strength, promote bone growth, sacral swimming, variable speed running, etc.; the elderly should focus on physical posture, soft and balanced ability, insist on walking every day, doRadio exercises, one-legged tips, etc. are good choices.
Exercise frequency: 5 per week?
7 days, preferably 1 time a day.
The key is to develop a good exercise habit that has a certain physical activity every day, that is, regular exercise.
This is because the reason is that people who lack physical activity in normal times can only have corresponding health effects after a certain amount of regular exercise in a certain amount of time; but because people with moderate exercise have a regular exercise, the corresponding health promotion effectWill gradually disappear.
Exercise: Endurance-type moderate-intensity aerobic exercise helps improve metabolic metabolism, reduce diabetes complications, and prevent and control obesity.
High-intensity exercise has a good effect on improving the heart and lung function (Note: Moderate intensity: fast walking, feeling heart rate, not feeling tired for more than 10 minutes of sustainable activity; high intensity: jogging, breathing faster, heart rate continues to accelerate).
Nutrition recommendation for the general population: The daily intake of fitness athletes should ensure that the energy distribution ratios of glucose, trace and protein are appropriate, accounting for 55% of the total energy respectively.
30% and 12%?
15%, and absorb rich vitamins, especially B vitamins, and the right amount of trace elements.
A balanced diet requires 250 foods per person per day?
400 grams; vegetables 300?
500 grams, fruit 200?
400 grams; animal food such as fish, poultry, eggs, etc. 125?
225 grams; 300 grams of milk, beans equivalent to dry beans 30?
50 grams of soybeans and products; cooking oil does not exceed 25?
30 grams, the salt does not exceed 6 grams.