Let’s talk about physical fitness first. Humans are animals. For most species in the animal kingdom, acquiring physical fitness is a long-term accumulation process. It is impossible for ordinary people to obtain superhuman physical strength in 10 days. Once your physical strength is not used, it will degrade. Suppose a person runs on the playground to improve his physical fitness. After a month, he can run 10 laps at a stretch. If he interrupts running for 4 days, it will be very difficult to run 10 laps on the fifth day because his physical fitness deteriorates rapidly. So assuming that this person runs on the playground and still runs 10 laps for a year, it may take 9 days or more to compare the physical degradation, because at this time his actual physical fitness may be to run 15 laps and stop for 4 days. It's basically no problem. In other words, the longer you persist, the longer your physical fitness will be retained (provided there are no sports injuries during the period).
After professional athletes retire, their physical fitness will also gradually decline as their intensity decreases and they no longer consolidate training. It is a ferocious beast in the jungle. People trapped it in a house of more than ten square meters for half a year. When it was released into the jungle, it would definitely not dare to hunt easily, because its physical fitness had also declined greatly! Not only would it be incapable of hunting easily, but it would also suffer Injury, as an animal, it knows that it must recover slowly.
If you don’t care about muscle size and just want to improve your physical fitness, you don’t have to worry about nutrition.
As long as you have steamed buns, rice and porridge in your diet, everything will be solved! Many people wonder: the "laborers" who do hard work on the street rarely eat meat and eat steamed buns and pickles all day long. Where do their strength come from? Is the reason clear? Physical fitness and strength are related to carbohydrates, and muscles are related to protein. Don’t tell me that there is no protein in the vegetarian food you eat! There is protein in fruits, how can it not be in staple food!
But how to eat is a matter of knowledge. As long as you keep fit, whether you are practicing bodybuilding or not, Man recommends that you eat small and frequent meals, focusing on three major meals.Eat about 70% full each time, add some fruits and snacks in the middle. If you are willing to eat, "junk food" doesn't matter, just don't eat too much. You can’t stop exercising, and you have to eat when you need to. We are not preparing for a competition, so why are we so demanding on ourselves? Of course, being strict with yourself is not in this scope.
Eating too much can easily lead to laziness and is not good for your health; eating too little can make even basic activities a problem. How to talk about training? Small amounts and multiple times are a good choice. Let me give you some reference: many raptors and beasts in the animal kingdom, even if there is enough food, they never eat until they are 100% full, and always retain a sense of hunger.
Finally, let’s talk about recovery. First of all, let me state: Man is against extreme intensity training! This point will be discussed in detail in a few days when I write about the difference between ordinary bodybuilders and professional athletes. If you are not very clear about your abilities, don't try some ready-made plans easily. It is wise to lower it to the range you can bear and then gradually improve it!
If it is bodybuilding training, your diet must be very complex, and you need to ensure protein intake and enough sleep to allow muscle growth. Fortunately, we are talking about physical training. Take the Hongyan Martial Arts Brothers' question as an example, "What are the good recovery and conditioning methods after high-frequency cardiac stimulation?", then we must first assume that this high-intensity cardiac stimulation is a useful For basic bodybuilders, if you are a blind enthusiast, it is recommended to dial 120 for emergency help first.
1. Fully warm up and then perform high-intensity training to achieve the high-frequency heart stimulation standard.
2. Spend enough time to relax after training (no less than 10 minutes), including various stretches, brisk running and jumping, walking, etc. Through these active training, the heart rate will gradually decrease. After training, it's all over. Find a place to sit down and rest. Sooner or later something will go wrong. 3. Make sure you can eat two steamed buns and a bowl of porridge within two hours after 40 minutes. Haha, that’s almost enough energy. As for whether it can be digested and absorbed, you can’t even digest it. What’s the point of talking about physical training? If there is meat. It's better, but don't be greedy for too much. Eating too much will increase the burden on the body. 4. Go to bed half an hour earlier than usual. You are not an iron man and you are very tired today. Eight hours of sleep is a very low requirement. 5. Remember there is a term called active recovery. If you have time, repeat the training with 50-70% of the intensity of the first day. If you don't have the conditions, just jog 1,000 meters. There are advantages and no disadvantages.
The above are good recovery and conditioning methods. Based on these, you can implement better and less good methods. It’s all up to you:)