Sport always has the certain rules and it is said that applying strict rules will help to improve the health and efficiency of the training process. As long as you have intention of taking part in the outdoor activities, it is important for you to take the whole consideration on the following golden rules.
Supply Enough Nutrition
As long as the player wants to keep their power constantly all the time, should they require balancing nutrition and variety? Take eating as a fun. It is said that the milk is good for bones and teeth; while meat, fish, eggs and vegetables can be able to provide a lot of essential proteins. The steady eating diet can contribute to bring success.
To get the highest efficiency, the players are advised to eat enough in the morning, noon, afternoon, evening. Breakfast is extremely important in the day (but actually, it is often forgotten). Do not hesitate to get up early a little bit so as to prepare for this meal.
Consider The Amount Of Calories You Need
The different types of food will provide the body with the different nutrition. Calories measure the energy value of the food for you. A lump of sugar provides 20 calories while during the process of running, you lose 780 calories for 1 hour. The demand for calories in one day is calculated as follows:
From 7 to 9 years old: 1830 to 2190 calories.
From 10 to 12 years old: 2600 calories (men), 2350 calories (women).
From 13 to 15 years old: 2600 to 2900 calories (men) and 2350 to 2490 calories (women).
Adult: 2400 to 2700 calories (for men) and 2000 to 2400 calories (for women).
Sugar has many different types. The normal types of sugar are the quick one which can be able to bring the direct supply of calories to the body such as candy, chocolate, and honey.
Fast sugar can be able to promote efforts at a high level but during the process of deploying them, the users need to be careful to prevent obesity. Slow road long power reserve, which is flour, bread, rice, and cereal.
Do Not Forget To Drink Water
Your body is 80% water. It is estimated that very day you spend at least 2,5l little water. As a result, it is very important for the users to take the equivalent compensation. In reality, the majority of food is water. Thus, you still have to drink 1.5 liters of water / day though you are not thirsty.
Sweating is considered as one of the way to “cool” the body. Without practicing, you still lose about 1 liter of water through the process of sweating. It is recommended that the players should avoid take the carbonated drinks.
Take Enough Sleep
Sleep helps you recharge energy. For children, sleep at night is very useful for the growing up process. Long and deep sleep lasts 9 hours.
The Time Of Taking Outdoor Exercises
Tap the sun blazing midday interval is at the highest temperature of the day. As a result, do not exercise in the afternoon to avoid heatstroke. UV rays are very strong in the summer. If you stand in the sun for long periods, this will sunburn your skin. In addition, the UV rays can penetrate the skin and bones, damage to the brain, eye retinas and irises.
Practice Too Long
The most appropriate time for each turn of practicing should be within 20 to 30 minute to avoid excessive sweating, as well as the increase in high body temperature. Every time you exercise for a long time, you should break up once or twice.
While Training, Drinking Too Much Water
Practicing in the summer often cause a lot of sweating. As long as at this time the players drink more water, it will increase the burden on the circulatory system, digestive system, especially the heart. In addition, the more water you take, the more sweating is which leads to the symptoms of convulsions, and cramps.
After Training, A Cold Shower Right
The process of training delivers a large amount of blood to the muscle, as well as skin. Enjoying much cold food not only reduces the temperature in the stomach, but it also affects the density of medicals of the mixture in the stomach.