Common sense of male fitness, be careful of dehydration when sweating profusely

Now, fitness has become a trend. In order to strengthen the body, many men have entered the gym. It should be noted that they still need to master some small knowledge when exercising.

Sweat profusely, be careful of dehydration

Man needs moisture more than women. For men, the water required in muscles is more than 3 times higher than in fat. In men's body, muscles account for about 40%, and in ordinary women's bodies, muscles account for only a little more than 20%.

Water can lubricate joints, regulate body temperature, dissolve and transport nutrients into the human body. Generally, men need about two liters of water every day, and men who exercise will consume exponentially.

Replenish chromium in time during training

Chromium is a kind of dimension The mineral essential for life can reduce cholesterol in the human body, increase endurance, and also increase muscle growth and fat oxidation.

High-quality grapes and raisins have the reputation of a natural "chromium library". Ordinary men can provide enough chromium by eating a bunch of grapes every day, and men who participate in fitness exercises need to double it.

There are often blood stasis on the body and vitamin supplements need to be supplemented

In exercise, some people will have bruises or swellings on their bodies after a slight bump, and a signal of vitamin K. Vitamin K is a "hemostatic hero". Deficiency of it will delay blood clotting, and in severe cases, it will also cause blood to fail to coagulate.

Cauliflower is very rich in vitamin K. Eating cauliflower 2 to 4 times a week is very good Relieve bruises or congestion on the body. Secondly, asparagus and lettuce also contain vitamin K. Eating foods rich in vitamin K can not only strengthen the flexibility of blood vessel walls, but also eliminate the occurrence of bruises and congestion.

Sports cramps, pay attention to supplementing calcium and magnesium

The symptoms of leg cramps after exercise do not indicate that your exercise volume is overloaded, but because of insufficient nutrition. The main function of calcium and magnesium in the human body is to participate in the transmission of neuromuscles. Physical exercise can easily cause calcium and magnesium deficiency in the human body, which in turn hinders the transmission of neuromuscles and causes cramps in the legs and feet.

The daily calcium demand for adult men is 1,000 to 1,800 mg, and the daily diet of magnesium is recommended 350 mg, there is sufficient source of calcium, among which milk is a good choice. The magnesium contained in green leaf foods is the easiest to absorb, and rich and high-quality magnesium can also be found in nuts and seafood.

Poor sexual desire after exercise and excessive zinc loss

Zinc is called the "sex element" of men. Insufficient zinc in the body will affect the number and activity of sperm. For men who participate in fitness exercise, more zinc will be lost, especially when sweating more, so zinc supplementation is particularly important for men who exercise regularly.

Eating more lean meat and steak is an effective way to intake zinc. According to measurements, every 100 grams of lean beef can provide about 50% of the daily zinc demand. Seafood, mushrooms, lean meat, eggs, and coarse grains are also rich in zinc.