Five things men should know about fitness

The average man needs about two liters of water a day, and men who exercise will consume twice as much water. Leg cramps after exercise do not mean that you have overloaded your exercise, but are caused by malnutrition. Men who participate in fitness exercises will lose more zinc, especially when they sweat a lot, so zinc supplementation is particularly important for men who exercise regularly. Nowadays, fitness has become a trend. In order to keep fit, many men go to the gym. It should be noted that you need to master certain little knowledge when exercising.

1. Sweating profusely, be careful of dehydration

Men need more water than women. For men, the water required in muscles is more than three times that in fat. In men's bodies, muscles account for about 40%, while in the average female body, muscles account for only a little more than 20%.

Water also lubricates joints, regulates body temperature, and dissolves and transports nutrients into the body. The average man needs about two liters of water a day, and men who exercise will consume twice as much water.

Chromium is a mineral necessary for maintaining life. It can lower cholesterol in the human body, increase endurance, and also promote muscle growth and oxidize fat. High-quality grapes and raisins are known as natural "chromium reservoirs". An average man can get enough chromium by eating a bunch of grapes a day, while men who participate in fitness activities need double that.

During exercise, some people get bruises or swelling on their bodies after a slight bump, and these bruises take a long time to heal. This is a sign that the body is deficient in vitamin K. Vitamin K is the "hero in stopping bleeding". Lack of it will delay blood coagulation, and in severe cases it will cause blood to be unable to coagulate.

Cauliflower is rich in vitamin K. Eating cauliflower 2 to 4 times a week can effectively relieve bruises or bruises on the body. In addition, asparagus and lettuce also contain vitamin K. Regular consumption of foods rich in vitamin K can not only strengthen the flexibility of blood vessel walls, but also prevent the occurrence of bruises and congestion.

Leg cramps after exercise do not mean that you have overloaded your exercise, but are caused by malnutrition. The main synergistic function of calcium and magnesium in the human body is to participate in neuromuscular conduction. Physical exercise can easily cause calcium and magnesium deficiency in the human body, which in turn blocks neuromuscular conduction and causes leg cramps.

The daily calcium requirement for adult men is 1000 to 1800 mg, and the recommended daily dietary allowance of magnesium is 350 mg. There are sufficient sources of calcium, and milk is a good choice. The magnesium contained in green leafy foods is the most easily absorbed, and rich and high-quality magnesium can also be found in nuts and seafood.

Zinc is known as the "sexual element" of men. Insufficient zinc in the body will affect the quantity and activity of sperm. Men who participate in fitness exercises will lose more zinc, especially when they sweat a lot, so zinc supplementation is particularly important for men who exercise regularly. Eating more lean meat and steak is an effective way to get zinc. It has been determined that every 100 grams of lean beef can provide about 50% of the daily requirement of zinc. Seafood, mushrooms, lean meat, eggs and whole grains are also rich in zinc.

You don't necessarily have to go to the gym to keep fit. In fact, as long as you have a sense of fitness, you can do it anytime and anywhere in your daily life, such as watering flowers, holding books, tightening your abdomen, climbing stairs, mopping the floor, etc.