Different Sport Get Several Results - By: Li Nan

Most of us hope that the exercise are of use. Do things in right way is the most important. How to warm up before exercise, is the food good for exercising, how to start summer exercises, and so on. In this article, We will list some useful tips for you.
Warm Before Exercise
The time that you put on warm-up need to be 10%-20% of the total exercise. For example, if you would do aerobic exercise nearly for an hour, the warm-up time may be controlled in 6-12 minutes. The time may be shorter or longer, that depends partly to the climate, season, people's exercise ability, and so on. But the principle of warm-up is to feel somehow hot and little sweat. Or you can make decision to stop it by heart rate. The heart rate may arrive 60%-70% of the maximum sporting heart rate. There are two methods to calculate the maximum heart rate, most used is the age deduced from 220, for example, if you are a 24 years old boy, your maximum heart rate is 196. It will be more easy to calculate the exercise heart rate.
How to warm up
Many parts of bodies muscles much be stretched before exercising, legs, arms and back.
Exercise on morning
1. Put the clothes you will wear tomorrow. When the clock alarms, you can get up and wear on them quickly, do not to seek for them any more.
2. Get two alarm clocks, put one beside the bed, and the other put some place you can not turn off easily. This make you have to get up for the exercise.
3. Find a guy who would exercise with you. It will be more interesting to run with a friend. Why do not put this into your running plan? If you would like to give up, your friend will remind you and you can consistent with that.
Exercise in afternoon or at night
1. Make a exercise plan and keep on that. Do not give up exercise for other temporary things. Make exercise plan time at weekend. Some inevitable change also will be ok, just not let it influence your exercise goal.
2. If you would exercise outside, you need to take care of yourself. Pay attention to dehydration and heat stroke.
3. There must be a inteval of 2 hours between exercise and sleep, one hour is the least.
The common aerobic exercise includes
fast walking, skating, rope skipping, basketball, football, Shadow boxing, do aerobics, and so on.
Read for aerobic exercise
1.Eat some food that have rich amino acids. When the fat are burned, the muscle will be pain for the intense sport. So take in some food rich in amino acids will relieve the pain and be good for your muscle.
2. Drink some hot water before exercising. This helps you metabolism efficiency and pre warm body, achieve the best performance in the shortest time.
3. Do not sit down after the sports, you may walk for some minutes and relieve the tense muscle.
Mistakes of sports and fitness
1. Take more sporting make body stronger
Do excessive movement may do bad to health. Particularly to those who start sports not long before. In fact, we can get the active effect only from the period that taking rest. And it will not increase to some sporting strength. You may be successful by do that three times a week, you may gain nothing more by doing that 6 times a week.
2. Do not eat anything before exercise
This is not always wrong, that all depends. Some people may do better after some food. And walk after dinner is really good to your health.
3. Exercise in morning
In the unlikely condition that you are a solider, you do not need to stick to exercising in morning. This is charged by you, you may do that at the most convenient period. For some hot summer exercise, you would better to do that in morning to avoid dehydration or heat stroke.

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