10 iron rules of fitness, do it is called a beginner!

1, just after eating a full meal do not immediately exercise, but to rest for 1 hour, so that the food is digested and then arrange fitness training, so as to ensure the fitness effect and avoid the occurrence of gastrointestinal dyspepsia.

2, before the formal fitness to warm up, lubricate the joints, promote blood circulation, so that the body gradually find the feeling of exercise, this time to open the fitness, you can reduce the risk of injury, improve the effect of exercise.

3, muscle building people should pay attention to extra meals after training, appropriately add some high-protein foods, such as poached eggs, protein powder, chicken breast, etc., pay attention to keep low oil and salt cooking, the heat can be about 200 calories.
4, people who lose weight should reasonably control the caloric intake, the daily caloric intake should be lower than the total metabolic value of the body about 20%, in order to slow down the appearance of hunger, we can choose to drink more water, water is no heat, can control the food intake, improve the body metabolic cycle.

5, fitness people to quit smoking and alcohol, these two vices are not conducive to health, easy to induce disease, but also affect the fitness effect, so that your fitness is greatly discounted.
6, do not take a bath immediately after exercise, rest for half an hour and then take a bath after the body temperature returns to normal, so as to avoid the invasion of bacteria.

7, fitness training should be gradual, do not carry out high-intensity training at the beginning, everyone is suitable for training intensity is different, we should according to their physical endurance, choose their own sports, step by step to improve the training intensity, so as to faster harvest a good body.
8, when exercising in the gym, be sure to pay attention to civilization, do not take selfies in the bathroom, do not leave their own sweat stains on the fitness equipment, and be sure to return the equipment after fitness.

9, fitness does not need to be limited to the gym, as long as there is a heart, where can be a gym, we can run outdoors, swim, play ball, indoor can carry out self-weight training, such as squat, poppy jump, jumping jacks, push-ups are all sports that can be done anywhere.
10, fitness can not be blind, you have to according to their own goals, to customize a fitness plan for their own, according to the plan to exercise, adhere to long-term, weekly record body changes, so as to know the progress of the body.