In addition, talk about the time needed for warm-up exercise. Generally speaking, an hour's exercise requires no less than 10 minutes of warm-up exercise. Of course, it also needs to be decided according to the actual situation of the individual (age, weather, physique, etc.). ), such as people who often don't exercise or just recover from injuries. Everyone should extend the warm-up time; People who exercise regularly or young people can reduce the warm-up time appropriately.
Finally, talk about the degree of warm-up. Warm-up is only for the later exercise, so warm-up should not be intense, but it should not be too relaxed. Too intense warm-up can easily lead to injury during warm-up, too easy and ineffective, which is equivalent to doing it in vain.
What degree is appropriate? Generally speaking, the body can sweat slightly. Or the heartbeat reaches between 60% and 70% of the maximum heartbeat of exercise.
First, don't squat and rest.
This is a very common practice. If you feel tired after exercise, just squat down or sit down, thinking that you can take a rest. In fact, this is a wrong practice: if you squat down to rest immediately after fitness exercise, it will hinder the blood return of lower limbs, affect blood circulation and deepen physical fatigue. In severe cases, gravity shock will occur. Therefore, after each exercise, we should adjust the breathing rhythm, walk and swing our arms, do some relaxation and adjustment activities, and promote the blood of limbs to return to the heart, so as to pay off the "oxygen debt", speed up physical recovery and eliminate fatigue.
Second, don't be greedy for cold drinks.
Exercise often makes people sweat, especially in summer. With the consumption of a lot of water, there is always a feeling of thirst after exercise, and water is urgently needed. Mainly young people, like to buy cold drinks to quench their thirst. But at this time, the human digestive system is still in a state of inhibition and its function is low. If you eat a lot of cold drinks for a period of time to quench your thirst, it is easy to cause gastrointestinal cramps, abdominal pain and diarrhea, and induce gastrointestinal diseases. Therefore, don't eat a lot of cold drinks immediately after exercise, you can add a little boiled water or salt water.
Third, don't lower your body temperature.
During exercise, blood vessels on the body surface dilate, body temperature rises, pores relax, and perspiration increases. If you enter the air-conditioned room immediately after exercise, or take a cold nap at the tuyere, or use a cold water punch to cool down, your skin will be tight and sweaty, causing physiological disorders such as body temperature regulation and decreased immune function, which will lead to diseases such as colds, diarrhea and asthma.
Smoking after exercise, the air inhaled into the lungs is mixed with a lot of smoke. On the one hand, besides reducing the oxygen content, it is not conducive to paying off the "oxygen debt" and it is difficult to eliminate physical fatigue; On the other hand, when the human body inhales this foggy air, it will affect the gas exchange in the alveoli of the human body, resulting in chest tightness, asthma, dyspnea, dizziness, fatigue and other symptoms due to insufficient oxygen supply after exercise.
The above are some points for attention in warm-up exercise, which everyone should keep in mind. Only in this way can we do sports safely and healthily. Never leave it here or there. You used to exercise to get a healthy body, but later you lost your healthy body for exercise.