5 common senses that fitness needs to know
Five common senses that fitness needs to know
1. Sweating, careful dehydration
Men need more water than women. For men, the amount of water needed in muscle is more than three times higher than in fat. In men's bodies, muscles account for about 40%. In ordinary women, muscles account for more than 20%. a little.
Water also lubricates joints, regulates body temperature and dissolves nutrients that are transported into the body. In general, men need about two liters of water a day, and sports men have multiple times of water consumption.
2. In training, it is necessary to add chromium in time.
Chromium is a mineral that is essential for life. It lowers cholesterol in the body, increases endurance, and increases muscle mass and oxidizes fat.
Quality grapes and raisins have a reputation as a natural “chromium library”. Ordinary men can provide enough chrome to eat a bunch of grapes every day, and men who participate in fitness exercise need to double.
3. The body often has congestion, need to add vitamin K
During exercise, some people bumped a little, and the body became bruised or bruised, and it didn't heal for a long time. This is a sign that the body lacks vitamin K. Vitamin K is a "hemostasis hero". Lack of it will delay blood clotting, and in severe cases, blood will not coagulate.
Cauliflower is rich in vitamin K. Eating broccoli 2 to 4 times a week can relieve the body's bruising or congestion. Secondly, asparagus and lettuce also contain vitamin K. Eating foods rich in vitamin K can not only strengthen the flexibility of the blood vessel wall, but also prevent the occurrence of bruising and congestion.
4. Exercise cramps, pay attention to supplement calcium, magnesium
Symptoms of leg cramps after exercise do not indicate that your exercise is overloaded, but is caused by inadequate nutrition. The main role of calcium and magnesium in the human body is to participate in the transmission of nerves and muscles. Physical exercise can easily cause the lack of calcium and magnesium in the human body, which in turn causes the conduction of nerves and muscles to be blocked, resulting in leg and leg cramps.
The daily calcium requirement for adult men is 1000 to 1800 mg, and the daily recommended amount of magnesium is 350 mg. The source of calcium is sufficient, and milk is a good choice. Magnesium contained in green leaf foods is most easily absorbed, and high-quality magnesium can also be found in nuts and seafood.
5. Poor sexual desire after exercise, excessive zinc loss
Zinc is known as the "sexual element" of men. Insufficient zinc in the body will affect the amount and activity of sperm. For men who participate in fitness, they will lose more zinc, especially when sweating is more, so zinc supplementation is especially important for men who exercise regularly.
Eating lean meat and steak is an effective way to get zinc. According to the measurement, every 100 grams of lean beef can provide about 50% of the daily demand for zinc. Seafood, mushrooms, lean meat, eggs, and whole grains are also rich in zinc.
- Nicole ZOOBOO