Exercise how water
One movement, material consumption significantly increases, consumption of which is sugar, water and electrolytes. Sugars provide energy for muscle contraction, quickly in water and electrolytes from the sweat lost. For the three groups of substances must be timely and appropriate amount of supplemental, to guarantee the exercise effect, speed up recovery after exercise the body, so as to truly achieve the goal of strong body fitness.
First, carbohydrate
3 types of substances in the human body can provide energy combustion, that is, sugar, fat and protein.
Sugar is the best energy sources, because it burns requires less oxygen, high efficiency. In addition, it after combustion produces carbon dioxide and water, the body will not cause “pollution”, and after combustion it generates a bunch of fat and protein metabolic waste, increasing the burden of liver and kidney, leading to fatigue. It is regrettable that, very few human storage of sugar, more than 82 (400 g), only the FAT 1/20~30.
In the case of moving massive consumption of sugar and have nothing to add, muscle fatigue, exercise capacity also fell. Sport needs carbohydrate before, during and after.
Brain also require carbohydrate
Carbohydrate supplement there is one important reason is that our brains. Because the brain 90% of the blood sugar to energy supply. An empty stomach to Hypoglycemia is the first performance of the movement of blood sugar drop, with the decline in blood glucose that occurs is that regulation of brain on exercise capacity, have struggled in the sport, and premature fatigue.
How to scientifically carbohydrate
Not empty stomach out after work. If this is the only time can be scheduled to fitness, be sure to add that before taking a small amount of solid (energy bars, biscuits, desserts, and so on) or liquid (sports drink) candy.
A small amount of additional sports drinks more than once in the sport. Whether or not they are thirsty, drink two big mouth every 20 minutes (125~150 ml) sports drinks.
Immediately after exercise carbohydrate. Within 2 hours after exercise is the best sport consume sugar again, so do not wait for home started to carbohydrate meal. Movement after the drink 250 ml sports drink right away. Exercise after a meal should be mainly to staple foods. This will help your fatigue elimination as soon as possible, body recover quickly.
Second, water
Profuse sweating in the sport. Even though the winter indoor sports 1 hour, sweating up to 1 kg. 2 hours in a hot environment, the body’s loss of up to 4 kg of water.
Water loss induced by reduced capacity
For a 50 kg weight of the people, the body weight of 1 kg is 2%. water loss exceeded weight 2%, sports performance begins to drop, body-building would be difficult to achieve the desired results.
Why is water so important? this is because:
Thermoregulation need water. The heat generated by the human body during exercise only 25% as mechanical energy, 75% becomes hot. These heat depends on the evaporation of sweat from the skin to diverge.
Metabolic needs water. Sport organizations need to deliver oxygen and nutrients to water, carbon dioxide and metabolic wastes discharged by water to help.
Heart needs water. Movement capacity resulting from sweats blood drop, heart and vascular blood in the small, less once every contraction of the heart pumps out blood. Instead, organizations need more blood, when the heart is like a leak of “pump” and had to speed up the shrink, elevated heart rate, excessive burden on the heart increases.
How to water
Don’t go to water-thirsty again and again. People often use the thirsty as a sign of water, which is wrong. When you feel thirsty, dehydrated 3%~4% has reached the extent of weight, physical fitness has fallen. And just add water when you feel thirsty, movement has been in a “debt due to water” status, body-building effect cannot be guaranteed.
Do not fill white water and tea. Invigorating white water or tea to make blood dilution in the sport, added water and soon from skin loss, cannot satisfy the needs of the heart.
Do not fill fruit juice and juice drink. Relatively high concentration of juices and juice drinks, osmotic pressure is high, high osmotic pressure in water by prolonged gastric, intestinal absorption of slow, dehydration in motion could not be resumed as soon as possible.
Do not fill carbonated beverages. Fitness enthusiasts like to drink some Coke and other drinks, such beverages containing carbon dioxide gas can cause stomach swollen, in motion will make the body feel uncomfortable, so impact of body-building effects.
One movement, material consumption significantly increases, consumption of which is sugar, water and electrolytes. Sugars provide energy for muscle contraction, quickly in water and electrolytes from the sweat lost. For the three groups of substances must be timely and appropriate amount of supplemental, to guarantee the exercise effect, speed up recovery after exercise the body, so as to truly achieve the goal of strong body fitness.
First, carbohydrate
3 types of substances in the human body can provide energy combustion, that is, sugar, fat and protein.
Sugar is the best energy sources, because it burns requires less oxygen, high efficiency. In addition, it after combustion produces carbon dioxide and water, the body will not cause “pollution”, and after combustion it generates a bunch of fat and protein metabolic waste, increasing the burden of liver and kidney, leading to fatigue. It is regrettable that, very few human storage of sugar, more than 82 (400 g), only the FAT 1/20~30.
In the case of moving massive consumption of sugar and have nothing to add, muscle fatigue, exercise capacity also fell. Sport needs carbohydrate before, during and after.
Brain also require carbohydrate
Carbohydrate supplement there is one important reason is that our brains. Because the brain 90% of the blood sugar to energy supply. An empty stomach to Hypoglycemia is the first performance of the movement of blood sugar drop, with the decline in blood glucose that occurs is that regulation of brain on exercise capacity, have struggled in the sport, and premature fatigue.
How to scientifically carbohydrate
Not empty stomach out after work. If this is the only time can be scheduled to fitness, be sure to add that before taking a small amount of solid (energy bars, biscuits, desserts, and so on) or liquid (sports drink) candy.
A small amount of additional sports drinks more than once in the sport. Whether or not they are thirsty, drink two big mouth every 20 minutes (125~150 ml) sports drinks.
Immediately after exercise carbohydrate. Within 2 hours after exercise is the best sport consume sugar again, so do not wait for home started to carbohydrate meal. Movement after the drink 250 ml sports drink right away. Exercise after a meal should be mainly to staple foods. This will help your fatigue elimination as soon as possible, body recover quickly.
Second, water
Profuse sweating in the sport. Even though the winter indoor sports 1 hour, sweating up to 1 kg. 2 hours in a hot environment, the body’s loss of up to 4 kg of water.
Water loss induced by reduced capacity
For a 50 kg weight of the people, the body weight of 1 kg is 2%. water loss exceeded weight 2%, sports performance begins to drop, body-building would be difficult to achieve the desired results.
Why is water so important? this is because:
Thermoregulation need water. The heat generated by the human body during exercise only 25% as mechanical energy, 75% becomes hot. These heat depends on the evaporation of sweat from the skin to diverge.
Metabolic needs water. Sport organizations need to deliver oxygen and nutrients to water, carbon dioxide and metabolic wastes discharged by water to help.
Heart needs water. Movement capacity resulting from sweats blood drop, heart and vascular blood in the small, less once every contraction of the heart pumps out blood. Instead, organizations need more blood, when the heart is like a leak of “pump” and had to speed up the shrink, elevated heart rate, excessive burden on the heart increases.
How to water
Don’t go to water-thirsty again and again. People often use the thirsty as a sign of water, which is wrong. When you feel thirsty, dehydrated 3%~4% has reached the extent of weight, physical fitness has fallen. And just add water when you feel thirsty, movement has been in a “debt due to water” status, body-building effect cannot be guaranteed.
Do not fill white water and tea. Invigorating white water or tea to make blood dilution in the sport, added water and soon from skin loss, cannot satisfy the needs of the heart.
Do not fill fruit juice and juice drink. Relatively high concentration of juices and juice drinks, osmotic pressure is high, high osmotic pressure in water by prolonged gastric, intestinal absorption of slow, dehydration in motion could not be resumed as soon as possible.
Do not fill carbonated beverages. Fitness enthusiasts like to drink some Coke and other drinks, such beverages containing carbon dioxide gas can cause stomach swollen, in motion will make the body feel uncomfortable, so impact of body-building effects.