Make A Sport Plan from Now On - 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, eat food before the exercise or no, what should to do to avoid heat stroke, and so on. In this article, We will list some useful tips for you.
Warm Before Exercise
A better percentage of the warm-up time is 10-20% in the total. In the condition that you would exercise 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. Generally speaking, you can stop the warm-up exercise if body sweating slightly. You may also judge it by heart rate. When the heart rate arrives about 60%-70% of the sport top heart rate, you may stop the warm-up exercise. The maximum heart is the age deduced from 220, let's have a comparison, if you are 20 years old, your maximum heart rate is 200. It will be more easy to calculate the exercise heart rate.
What should warm before exercise
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. Put two alarm clocks in the room, separate them at two places, one can be touched and another can not touch on the bed. Only in this way will you always get up and keep on exercising.
3. Find a partner who also would like to do sports. Running with a partner is always good thing. 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 be distracted by other things. Try to make the exercise time at the night of Sunday. It there are some little revise, that also will be ok, do not be influenced by it.
2. For outside sports in summer or autumn. Drink more water to avoid dehydration or hear stroke.
3. Do not exercise before sleeping, this need at least one hour for some rest after the sports.
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. Eat some amino acids riche food can keep muscle powerful and not be too tired.
2. Drink some hot water before exercising. This quickly warm up your body and make the movement to a higher level.
3. After the sports, take some relax activity.
Three Mistakes of sports and fitness
1. The more exercise, the better
Do excessive movement may do bad to health. Especially to the fresh runner. However, we do not gain anything when exercising, but at the time you are resting. 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 all depends. The sports effect may be better if eat foods before exercise. But the same effect is that walk after dinner will do better.
3. Exercise in morning
You have to do the training in the army, or you do not always exercise in moring. This is charged by you, you may do that at the most convenient period. Except some hot summer, to avoid heat stroke, you have to exercise in morning.

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