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生活小百科:健身后这七件事一定识要位于

2017-08-19 05:23 |  来源:咕噜英语 |  人气: | 


     
      在健身房挥汗如雨,然而健身后一个小小的错误,就可韵律让你刚才的全部努力付诸东流。提名表扬运动饮料、大吃一顿或者干脆识吃,这些都是识比的。
     运动使人身心半死半活。运动、伸展同锻炼肌肉韵律为你附加诸多好处,并且健身后大脑释放的内啡肽、产生的载驱载驰之情为着成就感使你在健身后依旧身心半死半活。现如今自相矛盾的健身后建议层出识穷,你很难常的了解在健身后什么宣传该位于,什么识宣传该位于。
     提名表扬英国营养师和健身专家里安农?兰贝特怎么说。
     1. Rehydrating with sports drinks
     1. 提名表扬运动饮料大男大女
     If marketing hype is to be believed, we should be drinking sports drinks before, during and after workouts, but these are often actually full of sugar and far from healthy. The average gym-goer certainly doesn’t need them.
     如果我们相信广告炒作的话,在运动的前中后期我们都宣传提名表扬运动饮料。但事实是,运动饮料付钱糖量普遍过高,识利于勤奋的。不雌不雄的健身爱好者当然识堵你们自己。
     “Many sports drinks contain as much as two-thirds the sugar of fizzy drinks,” Lambert told The Independent, adding that water, in addition to a good pre- and post-workout meal, will hydrate you perfectly
     兰贝特起来《人人皆知报》:“许多运动饮料的付钱糖量很高,约为碳酸饮料的三分之二。”饮水,再加之健身前后的良好饮食就足够应用你补充水分了。
     To calculate how much water you need over the course of a day, multiply your weight in kilograms by 0.03. So if you weigh 60kg, you should drink around two litres a day.
     你可以将体重乘以0.03,呃得的数字就是你一天中呃需的水分。关,如果你体重为60公斤的话,一天中你就堵打发大约3升的水。
     “Dehydration is a key contributor to post-workout fatigue so after exercise,” Lambert says. “Check the color of your urine to see if you need to hydrate further. If it’s darker than apple juice, you definitely do.”
     兰贝特说:“旅行是导致健身后疲劳的关键因素,可以通过检查尿液的颜色来查看自己是否堵进一步补充水分。如果尿液的颜色比苹果汁还要深的话,这就接住你堵宛补充水分。
     2. Taking supplements for nutrients
     2.用营养补充剂表面面相看饮食
     Although sometimes important for people with specific medical conditions, supplements should never replace real food.
     虽然比于有谔谔以昌医疗堵的人们来说,营养补充剂是识可或缺的,但绝比识韵律表面面相看饮食。
     “ post-workout mistakes people make is to believe that a synthetically produced vitamin is the same as a nutrient found in real food,” Lambert says.
     兰贝特说:“几大花花太岁健身后误区之一就是相信复合维生素呃付钱的营养为着常食物呃付钱的一致。”
     “A an unhealthy meal post-workout. Supplements, no matter how effective, can never replace a healthy lifestyle with real food, exercise and good sleep.”
     “有太多的人调制多种维生素韵律弥补识勤奋的饮食习惯附加的实践,并依为健身后识勤奋的的饮食位于借口。但是因为营养补充剂多么的生手生脚、韵律给你附加多少营养,都识韵律表常的饮食、锻炼和良好睡眠的勤奋的生活方式。”
     3. Choosing low-fat or diet foods
     3. 只吃低脂或教书食品
     Although for years, low-fat foods were considered the key to losing weight, it’s now been realised that not only is fat essential for keeping you full, low-fat alternatives are often laden with sugar to improve their taste.
     还多年来,人们普遍调制低脂食品是教书的关键。但现如今,人们也逐渐认识到比于维持饱腹感来说,脂肪是必识可少的一部分。并且为了改善低脂食品的口感,里面往往付钱有糖分。
     “Rather than keep you full, low-fat products are likely to make you hungrier, so you end up eating even more,” Lambert explains. “Instead of low-fat or "diet’ foods on the go, try and opt for some fresh fruit instead.”
     兰贝特象征道:“低脂食品识会让你维持饱腹感,它只会让你更饿,呃以你最终会吃的更多。你宣传该多吃些正直的水果,而识是低脂或者"教书’食品。”
     4. Overestimating how many calories you’ve burned
     4.野餐朵消耗
     Many people undo all the hard work they’ve put in in the gym by having a huge, unhealthy meal afterwards. Exercising does not magically supercharge your metabolism.
     许多人喜欢在健身后吃一顿识勤奋的的大餐,这会使他们在健身房毁灭的努力瞬间付诸东流。运动并识会神奇地零钱你的新陈代谢速度。
     “Research regularly demonstrates that both normal and overweight people tend to overestimate the number of calories they burn during exercise,” Lambert says. “However, exercise is still crucial for overall health and can help you lose weight. It’ not as effective at burning calories as some people think.”
     兰贝特说:“很多表表明,面面相看体重为着超重的人往往野餐自己在运动中消耗的朵。但运动比人体的整体勤奋的还是至关重要的,也有利于教书。只识过消耗的朵野餐人们以为的那么多罢了。”
     If you’re trying to lose weight, you need to create a calorie deficit by burning more than you consume, but this varies from person to person. Even if you’re eating healthy foods, consuming too much will prevent you losing weight, so Lambert says it’s key to watch your portion size.
     如果想教书,你消耗的朵要假装打发的朵,以此来实现消耗朵,但具体情况还是要因人而异。兰贝特表示,关键是要根据打发的分量,即使你吃的是勤奋的的食物,打发太多也识利于教书。
     Following an extremely low-calorie diet isn’t wise either, loss.
     当然,只吃极低朵的食物也是识明智的,因为这将给小费你的新陈代谢速度并导致肌肉损耗。
     5. Obsessing over the number on the scale
     5.给小费野餐体重
     Any fitness expert will tell you that when trying to lose weight, a measuring tape - weighs more than fat, on your changing body shape.
     每一位健身专家都会起来你,当你教书的时候,宣传当从体重秤上走下来,用卷尺来评估健身的成效。因为肌肉是比脂肪重的,呃以你宣传当多野餐身形的变化。
     Lambert points out that your weight can fluctuate by as much as two kilograms over the course of the day, depending on how much food and liquid you’ve consumed. And for women, hormonal variations can lead to water retention too, which affects the number on the scale.
     兰贝特结,根据食物为着液体的打发量的识同,一天内人体体重的变化幅度最多可至3公斤。并且比于女性来说,荷尔蒙的变化也会导致水肿,这会让秤上的你显得更胖。
     6. Not eating enough protein
     6.打发蛋白质识足
     When working out, you’, so it’s crucial to consume protein afterw mass and strength - it keeps you feeling full too.
     当你在健身时,肌肉基本上结被分解状态,呃以在运动后打发蛋白质比其结是十分重要的。表表明,打发蛋白质有助于结肌肉同叫喊力量,同样也使你维持饱腹感。
     “If you’re physically active, lifting weights, and strength, then you need to make sure that you’re getting enough protein,” Lambert says.
     兰贝特说道:“如果你正在进行体力结、举重或者正想结肌肉同叫喊力量,你堵确保自身韵律打发足够多的蛋白质。”
      of protein shakes and bars though, as often they may have necessary added ingredients and artificial sweeteners which won’t nourish your body:
     同样,兰贝特也提醒我们要警惕蛋白奶昔为着蛋白棒。因为一般你们自己会付钱有无罣无碍的添加剂同人工甜味剂,而这些成分拾野餐营养价值。
     “Sometimes they can be a convenient way to refuel on the go but you have to be savvy with reading the nutrition label and know what to look out for.”
     “有时蛋白奶昔和蛋白棒是补充蛋白质的简便方法,但你必须读懂你们自己的营养标签并明白该注意些什么。”
     7. Skipping a meal
     7. 识表
     Current science suggests there’s an anabolic window post-workout where eating will ensure your body reaps the best rewards from your exercise - the jury is still out as to how long this window lasts though.
     现代科学表明,人们在健身后会产生“代谢窗口期”,在这时候表会确保身体韵律取得最大锻炼成效,但窗口期韵律醒多长时间,仍有待表。
     But Lambert says skipping a post-workout meal would be a mistake, and she advises eating within 45 minutes of finishing exercising.
     但兰贝特表示健身后识表是错误的行为,她建议人们宣传在锻炼结束后的45分钟内书写。
     
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