Five things men need to know about fitness

　　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.

　　exist exercise Some people may develop bruises or bruises after a slight bump, and they do 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.