Men's Fitness General Knowledge Suitable exercises for men of different ages
Many men love fitness, because fitness can help them to have a perfect body, not only that, but also to exercise, so what should be paid attention to in male fitness? Let's take a look at the common sense of male fitness? Different age groups What are the suitable fitness exercises!
Men's enthusiasm for fitness is relatively high, and we may not know much about fitness. Let's learn more about it below.
Men's Fitness Common Sense
1. Sweat profusely, be careful of dehydration
Men need more water than women. For men, the water needed in muscles is more than three times higher than that in fat. In men's bodies, muscles account for about 40%, and in ordinary women's bodies, muscles account for only more than 20%. a little.
Water can also lubricate joints, regulate body temperature and dissolve and transport nutrients that enter the human body. Generally, men need about two liters of water a day, and men who exercise will consume twice as much water.
2. During training, chromium should be added in time
Chromium is an essential mineral for maintaining life. It can lower cholesterol in the human body, increase endurance, increase muscle growth and oxidize fat.
High-quality grapes and raisins have the reputation of being a natural "chromium storehouse". Ordinary men can provide enough chromium by eating a bunch of grapes a day, and men who participate in fitness exercises need to double it.
3. There is often congestion on the body, and vitamin K supplementation is needed
During exercise, some people may get bruises or bruises when they touch them a little bit, and they will not heal for a long time. This is a sign of a lack of vitamin K in the body. Vitamin K is a "hemostatic agent". Lack of it will delay blood clotting. In severe cases, it will cause the blood to fail to clot.
Cauliflower is very rich in vitamin K. Eating cauliflower 2 to 4 times a week can relieve bruises or congestion. Secondly, asparagus and lettuce also contain vitamin K. Eating foods rich in vitamin K can not only strengthen the flexibility of blood vessel walls, but also prevent bruises and congestion.
4. Exercise cramps, pay attention to supplementing calcium and magnesium
The symptoms of leg cramps after exercise do not indicate that your exercise volume is overloaded, but it is caused by insufficient nutrition. The main role of calcium and magnesium synergy in the human body is to participate in neuromuscular conduction. Physical exercise can easily cause a lack of calcium and magnesium in the human body, and then block the neuromuscular conduction, leading to cramps in the legs and feet.
The daily calcium requirement of adult men is 1,000 to 1,800 mg, and the recommended daily dietary amount of magnesium is 350 mg. There are sufficient sources of calcium, and milk is a good choice. The magnesium contained in green leaf foods is easy to absorb, and rich and high-quality magnesium can also be found in nuts and seafood.
5. The amount of load depends on your physical strength
Generally speaking, the effective number of times for developing muscle mass is 8-12 times, at least 8 times. This amount should be the best effort. Therefore, the load should be controlled at 70%-80% of the individual's great strength, that is, the effective number of times with this load is done with a heavy load, no more than 5 times.
The effective number of times for male fitness to develop endurance and reduce fat is to do 20 reps with a small load, and reduce waist and abdomen fat even until you can’t move.
