Healthy diet
A healthy and balanced diet is one of the basics that helps maintain fitness and fitness. Protein is the most important nutrient for building. The guidelines recommend that an adult should consume 0.8 grams of protein per kilogram of body weight on a daily basis. Protein intake is important. Research in a series of workshops at the Nestlé Nutrition Institute in 2013 showed that eating 20 grams of protein during or after exercise directly stimulates the formation and minimization of muscle protein production. Allows muscles to regenerate, grow, and feed Protein-rich: beans, lentils, walnuts, eggs, meat, fish, cheese, milk, and cereals. [1]
Comforts
When not provided with sufficient rest or nutrition, it affects the structural process of muscles, [2] reduces the ability of the muscles to repair itself, slow the process of increasing fitness, and increase the risk of injury. Experts recommend avoiding exercise of strength exercises on the same And the lack of sleep leads to loss of muscle mass. [1] It should also be considered that there is a certain limit for muscle growth, and depends on growth and size on sex, age, and heredity. [2] ]
Exercise
Muscles can be exercised by exercising on weights ranging from 20-30 minutes, two to three times a week, taking care to choose exercises that work on all major muscles at least twice during weekly exercises, and examples of exercises that can be Exercises that rely on body weight, such as: pressure, squatting, weight and weight free exercises, exercises on fixed weight machines, and resistance movements, so exercise must be practiced with groups, for each set of 8-15 repetitions respectively.
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