Don’t fall into misunderstandings about fitness for men. Pay attention to these points for better results.

　　male The benefits of exercise and fitness are really numerous and reasonable. exercise It will also make us more healthy !But men’s fitness also needs to pay attention to some basics common sense Yes, the editor below will introduce to you some common sense that fitness men must know. Everyone can develop their own reasonable fitness plan according to their own body and actual situation!

　　1. There is often congestion on the body and it is necessary to supplement vitamin K (vitamin food).

　　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.

　　2. Don’t develop an exercise addiction.

　　Under normal circumstances, people who participate in fitness training for the first time will feel very excited, especially when the exercise shows results. This goes a long way in motivating you to exercise more. However, some people are eager to engage in high-intensity exercise as soon as they enter the gym, and ignore the warm-up before exercise. Moreover, excessive training often exhausts oneself, affecting normal life and work. Fitness is a long-term project, don't think about becoming a bodybuilder in one day.

　　3. Diverse training is good for you, it can enable the balanced development of your body functions.

　　Although aerobic exercise is good for enhancing endurance and cardiovascular system, it has little effect on increasing strength and strengthening the body. Only by combining aerobic exercise with strength training can physical fitness be comprehensively improved.

　　4. Recovery is equally important to training.

　　During exercise, necessary pauses cannot be ignored because the body itself needs a sufficient rest period to recover. As a beginner, don't do more than 4 heavy workouts in a week. On the same training day, do not train the same muscle tissue vigorously multiple times. If pain occurs in the previous exercise, do not force it in the subsequent training. In addition, comprehensive nutritional maintenance is necessary, and eating 5 or 6 times a day is a good choice. Last but not least, you need to get at least 8 hours of sleep because enough sleep will restore your energy and body.

　　5. 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 (Female Food) Muscle accounts for only a little more than 20% of the body. Water also lubricates joints, regulates body temperature and dissolves and transports nutrients into the body. Generally, men need about two liters of water every day, and men who exercise (sports food) will consume double the amount of water.

　　Four things to note when it comes to men’s fitness:

　　1. It is best to fix the exercise time

　　Try to arrange each exercise at the same time as much as possible, so that you can develop good exercise habits and help form conditioned reflexes in the body's internal organs. Do not exercise one hour after meals and one hour before going to bed, otherwise it will affect digestion and sleep. The best time for physical strength is generally between 15:00-20:00, which can be considered as the main exercise time.

　　2. The load should be determined according to your own physical strength.

　　Generally speaking, the effective number of times for developed muscle mass is 8-12 times, at least no less than 8 times. This number should be used to try your best. Therefore, the load should be controlled at 70%-80% of the individual's maximum strength. That is, the most effective number of times to use this load is to use a heavy load, no more than 5 times. The most effective number of times to develop endurance and reduce fat is to do 20 times with a small load. The fat in the waist and abdomen should be reduced even until you can no longer do it.

　　3. Exercise time should be appropriate

　　For beginners and those with a heavy workload, it is advisable to do it three times a week, 1-1.5 hours each time, but each exercise should include all parts of the muscle group. Those who insist on exercising every day can divide the muscle group into two parts and practice every other day to ensure that the muscles can effectively recover. For example: practice shoulders, abdomen, and chest today, and practice back, arms, legs, etc. tomorrow.

　　4. Master the correct breathing method

　　Correct breathing methods can help you focus your mind, make your movements coordinated and rhythmic, and help you lift more weight during exercise. For general movements and light weight attempts, inhale when exerting force and muscle contraction, and exhale when relaxing and restoring. When lifting heavy weights or for the last few attempts, exhale deeply first, then hold your breath while doing the lifting and lowering movements, and then take a deep breath. Breathe through your mouth when exercising, do stretching exercises before exercising to prevent muscle and ligament strains, and do relaxation exercises after training to help eliminate muscle tension and recover from fatigue. (Reference website: Family Doctor Online)