Common sense of spring sports
1, to prevent sports strain
Because people's muscles and ligaments will reflexively cause vasoconstriction, viscosity increase, extensibility decrease, joint range of motion decrease, and the ability of the nervous system to command muscles decrease. If you are not fully prepared before exercise, it will cause joint ligament strain, muscle strain and so on. The time and content of warm-up activities can vary from person to person, and fever is generally appropriate.
2. Prevent colds and colds
Spring is very cold in the morning and evening, so friends who like morning exercise or fun running should pay attention to keep warm. Don't go out to exercise just wearing light clothes. If the weather is hot during exercise, you can take off a coat in moderation, but you can't take off too many clothes at a time, otherwise it will easily lead to colds and losses.
3. Prevent excessive exercise
Spring is a good time to exercise, but people's body is in the stage of nourishing yang in spring, so we should pay attention to moderate exercise when exercising. The amount of exercise in spring should not be too large or too intense, otherwise sweating too much will easily lead to the loss of yang. Doing some moderate exercise in spring is for health.
Matters needing attention in spring sports
1, avoid sudden movements and advocate gradual progress.
To restore the body function as the main purpose, step by step, suitable for everyone; Do warm-up activities before exercise to fully relax muscles and ligaments.
2. Avoid anaerobic exercise and advocate aerobic exercise.
Suitable aerobic fitness programs should be selected in spring, such as cycling, mountain climbing, brisk walking, playing basketball, football and other outdoor sports in spacious and well-ventilated fitness places.
3. Avoid sucking with your mouth and advocate sucking with your nose.
When we are exercising, we should pay attention to adjusting our sucking rhythm and avoid sucking with our mouths. There are many pollutants and germs in the air in spring, especially in foggy days. If inhaled through the mouth, more harmful substances will be inhaled, which will easily cause some unnecessary physical diseases and discomfort.
4, avoid wearing thin clothes, advocate cold and warm.
Don't take off your coat immediately when you start exercising in spring, and then gradually reduce your clothes after your body is slightly hot. After the exercise, you should wipe off the sweat and put on clothes immediately to prevent catching cold.
5, avoid fasting exercise, and advocate eating before exercise.
Such as bread, milk, eggs and fruits, until they are half full. Drink plenty of water to keep your body hydrated.
6. Avoid getting up early and going out to exercise, and advocate afternoon exercise.
It is foggy in spring and the air is not fresh in the morning. Before sunrise, the air pollution on the ground is the heaviest, and there is less oxygen at this time. After sunrise, the green plants start photosynthesis, inhaling carbon dioxide, spitting out oxygen, and the air is fresh. It is recommended to exercise at dusk, and the air around 4 pm in spring is rich in oxygen negative ions.
What is good exercise to do in spring?
Fishing with hooks and lines
In February, the fish stopped on the beach. Fish is the fattest in spring, which is a good time to fish. Fishing can eliminate distractions, calm the nerves, and is beneficial to patients with hypertension, neurasthenia and dyspepsia.
In early spring and mid-spring, the weather is warm and cold. When the weather is warm around noon, most fish are willing to appear. Therefore, fishing in spring should choose pits and ponds with small water surface and water depth below 1.5 meters or places with large water surface but large sunny shoals. It is better if there are aquatic plants or reed stubble. Such a fishing ground is most suitable for fishing in spring.
go for a walk
Walking is a health care method worth popularizing. No matter how busy you are, after a busy day, walking in the streets can quickly eliminate fatigue. Due to the contraction of abdominal muscles, the absorption is even and even deepened, and the gastrointestinal digestive function is increased by blood circulation. One of the secrets of longevity of many birthday girls is to have a certain time to walk every day, especially in spring, because the climate in spring is pleasant and everything grows, which is more conducive to health.
jogging
Jogging has a good effect on improving cardiopulmonary function, reducing blood lipid, improving body metabolism, enhancing immunity and delaying aging. Jogging also helps to regulate brain activity, promote gastrointestinal peristalsis, enhance digestive function and eliminate constipation. Jogging in spring can also see green eyes, which is also good for vision recovery.
Bicycle exercise
Cycling is an effective way to improve human muscle endurance and cardiopulmonary endurance. In the process of riding, the main muscle groups of the human body should participate in the work, including the muscles of the legs, arms and waist and abdomen. Cycling is a typical aerobic exercise. Riding at 70%-80% of the maximum heart rate 15 minutes or more can help you burn calories and improve your cardiopulmonary endurance.
Besides, cycling can also help us release stress. After a hard day's work, we can choose to relax by cycling.
climb mountains
Mountain climbing is an excellent aerobic exercise. If you climb the hillside for 30 minutes at a speed of 2 kilometers per hour, the energy consumed is about 500kcal, which is equivalent to the energy consumed by swimming for 45 minutes. Mountain climbing is good, but there is some pressure. It's easy to hurt your body if you don't grasp your strength well. Therefore, warm-up activities must be done before climbing the mountain to make muscles and joints move. Similarly, you must do some tidying and relaxing activities after climbing the mountain, such as walking on the flat ground for about 5 minutes after going down the mountain. It is most appropriate to keep the center rate at 120- 140 times/minute when climbing.
Conclusion: When we do exercise in spring, we should pay attention to the amount of exercise and don't do too much exercise. Pay attention to the weather when exercising. It is best not to go out for exercise in foggy days, and be prepared to keep warm when going out for exercise in sunny days. Everything revives in spring, and going out for a walk, outing, mountain climbing or fishing are all good fitness programs.