Repeated epidemics have made working from home and online learning once again a way of life for some people. The limited living space has caused many people to exercise sharply.
Another problem that comes with it is not knowing how to eat.
In fact, reducing the intake of each meal to control the body's "break-even" does not mean that there can be no "meat and vegetables and fruits" on the table. Instead, a rich diet is the key to helping your body stay in good shape during exercise and fitness at home.
The surging news reporter consulted with national athletes, licensed fitness instructors and medical experts, and gave some problems that need to be paid attention to during home isolation, as well as some health problems that may be ignored in home exercise.
Not one less
In the stereotype of many people, when the amount of exercise is reduced when home isolation, the amount of food should also be reduced. But the problem is that when many people eat less, the biggest change on the table is that the dish becomes single.
"Low-fat diets and low-carb diets are the diets that many people choose when they exercise less, but the problem is that this is not an ideal way to stay in shape." Chen Xi, a licensed fitness instructor, told the surging news reporter.
Home fitness and exercise should be based on their own needs to judge the change in dietary intake, want to lose fat or want to gain muscle, their way of eating is not the same, but the comprehensive intake of carbs, protein, fat, fiber and vitamins is a must.
"Long-term lack of animal food or fat intake, easy to lead to the body lack of certain vitamins, such as vitaminS A, D, E, K, etc., may also lead to insufficient intake of high-quality protein."
"The long-term use of low-carbon water diets with animal foods as the main source of energy may lead to low blood sugar, or insufficient intake of some vitamins, fiber and other nutrients, and even the risk of causing ketoacidosis."
To put it simply, if exercisers can reduce their calorie intake appropriately during home exercise and fitness, vegetables, meats and eggs are still not less.
Taking meat as an example, chicken breast and beef are both "good companions" for sports and fitness.
"Beef is rich in protein, and its amino acid composition is closer to the needs of the human body than pork, which can improve the body's disease resistance." Chicken breast, on the other hand, contains the same amount of fat as shrimp and crab, and is the only meat that doesn't have to worry about causing harm to the human body due to animal fats. ”
Zhao Wei, a former member of the national bodybuilding and fitness team and a national athlete, told the surging news reporter that whether it is chicken or beef, it is a good choice for home exercise and fitness, and the focus is not to add too much salt or too much oil when cooking.
"Chicken breasts in muscle-building recipes are generally only used to cook or fry, so that they do not lose too much nutrients, but the taste is relatively single." In terms of nutritional value, beef contains more trace elements. ”
In addition to meat, vegetables are also essential in a home-quarantined sports diet.
In addition to providing a feeling of fullness, the fibers of vegetables contain some trace elements that can also help the body recover after exercise.
Coach Chen Xi told the surging news reporter that carrots are a good choice, "carrots can be cooked to eat, or directly eaten raw, whether cooked into soup or as a side dish, its water content is high and rich in magnesium." ”
In addition to eating, bathing also has a university ask
Home exercise and fitness are a lifestyle worth advocating during quarantine, not only to maintain a better figure, but also to improve physical fitness and increase resistance.
However, when sweating a lot after exercise, if you do not pay attention to the recovery of the body, it is likely to have a negative impact on your physical health. And in post-exercise recovery, when to take a shower is also a small detail that is easy to overlook.
Usually, most people like to take a shower immediately after exercise, thinking that this will both decontaminate and eliminate fatigue. However, the nursery rhyme doctor of Nanjing University of Traditional Chinese Medicine previously told the surging news reporter that the body has not yet returned to normal state after exercise, and it is not appropriate to take a bath immediately.
If the ambient temperature is relatively low, then you should change your clothes in time after exercise to avoid colds caused by the body because it cannot stand the change in temperature.
"When the exercise stops, although the blood flow and heart rate are relieved, it will still last for a long time, and bathing immediately after exercise can easily lead to an increase in blood flow to the muscles and skin, and insufficient blood supply to other organs."
"At the same time, after exercise, breathing is not stable, and then into the bathroom, in the case of air circulation, the brain is easy to lack of oxygen, may appear dizziness, general weakness and other symptoms, severe cases can also cause blood pressure drop, collapse shock and syncope."
Nursery rhyme doctors emphasize, "Especially the elderly or obese people, it is even more impossible to take a hot bath immediately after exercise." ”
Because of this, after exercise, it is best to rest for 30-45 minutes and then take a bath, the warm water shower is completed in 5-10 minutes, and the water temperature is 36 ° C ~ 39 ° C, especially people with weaker physiques should pay more attention to water temperature.
In addition, Coach Chen Xi also stressed that if the exercise intensity is relatively large and the sweat is more, some snacks containing sugar and protein can be appropriately supplemented, such as nonfat yogurt, whole wheat biscuits, lean meat products, etc.
If you don't have a stock of sports drinks at home, you can add some salt boiled water, then rest for about half an hour, and then take a warm bath.