Scientific fitness precautions include that many people know that exercise and fitness can not only improve the body's immunity, but also enhance the body's quality, but not all fitness methods are scientific and safe. What are the precautions for scientific fitness?

Precautions for scientific fitness include 1 1, and no fitness in windy weather.

It is best not to exercise in the strong wind in winter. The cold wind is more chilling. In the cold wind, the basal metabolic rate will increase 10%-20%. Increasing the amount of exercise, its heat production is also mainly used to keep out the cold, so it is difficult to achieve the effect of fitness.

In addition, in the cold environment, fitness exercise is easy to cause injuries because of the stiff muscles of each joint and uncoordinated movements, which is also contrary to the principle of fitness and harmony.

If you have a cold, don't exercise.

People suffer from colds, fatigue and fatigue. If they have a fever, they will increase their physical exertion. In the era of physical exercise, it is not only not conducive to the recovery of colds, but also prolongs or aggravates the course of the disease. In addition, when people catch a cold, the immune system is under stress. Exercise accelerates muscle stress, aggravates the fatigue of immune system and reduces muscle resistance.

3. Exercise to avoid smog

In winter, the sun is closed, especially after snow and rain, there is more fog and haze. When fog and haze are serious, it will damage the respiratory mucosa and reduce its barrier and defense function. Pathogenic microorganisms such as bacteria and viruses will take advantage of the situation and produce lung diseases. In foggy days, it is best to stay at home or do some indoor sports.

4. Don't exercise on an empty stomach

Fasting exercise is prone to dizziness, sweating, stomach cramps and other hypoglycemia symptoms. Hypoglycemia can also affect fat metabolism. Middle-aged and elderly people are more prone to these phenomena because of the decline of organ function and energy reserve. Especially in winter, when the climate is cold, it is best to eat something before exercise, such as hot porridge or hot milk, which can not only replenish energy, but also dispel the cold.

5. Warm up before practice.

Warm-up activities are particularly important in winter fitness. The enhancement of metabolism in physical exercise is gradual. It takes at least five minutes for tissues and cells to go from a relatively calm and inert state to an active "awake" state.

Sports scientists believe that when the ambient temperature is12,8 degrees Celsius, the mobility of fingers and toes will be affected. Therefore, it is more necessary to warm up before winter sports.

6. Don't rush to eat after practice.

It is very cold in winter. Just after exercise, the skin, heart, lungs, and even the mucosa of the digestive tract and the tissues around the limbs are already in a state of "cold adaptation". If you eat overheated food immediately, the digestive tract mucosa will have a strong stress reaction, which can lead to microvascular rupture and bleeding.

In addition, a large amount of blood enters the motor organs during exercise, and the blood volume of digestive organs such as stomach, intestine and pancreas is relatively reduced, and the secretion of digestive juice is reduced. Eating immediately is not conducive to the complete digestion and absorption of food.

Matters needing attention in scientific fitness include 2. Six points for attention in initial fitness.

1, warm up first, then run on the treadmill.

Many people who exercise for the first time run a few steps on the treadmill as soon as they enter the gym. In fact, this is not correct. You should do warm-up exercises before running. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can press leg press first or do several sets of squats. Beginners should walk slowly and jog 15 minutes for the first time. It is best to keep this exercise intensity for 3 weeks, and then slowly add a lot according to your personal physique.

2. Measure the balance before practicing large musical instruments.

People who walk into the gym for the first time will encounter sports injuries more or less within 45 days. Because large musical instruments require high flexibility and balance of the body, they need to have a balanced, stable and flexible exercise for at least one month before practice. If you keep your upper body upright but can't squat, or close your eyes with one foot on the ground but can't keep your balance, then don't touch the large equipment in the gym.

3. Strength exercises start with dumbbells.

Many beginners are new to the gym and can't wait to practice all the equipment. Aerobic training equipment like a treadmill, if warmed up in place, will generally not cause sports injuries. But barbell, a strength training device, is not very suitable for beginners to practice. Beginners who want to practice strength can choose dumbbells weighing 3-5 kg, put their hands on their chests, and do recommended exercises in 2-3 groups 12- 15.

4 or 40 minutes is the best exercise time.

Many people will stay in the gym for several hours and reconnect all the equipment, but they still feel dissatisfied, which is easy to make people tired and cause muscle pain. If they are not careful, they will cause sports injuries. 40 minutes is enough for beginners. You can jog 15-20 minutes, exercise 10 minutes, and do some flexibility training.

5. Wear jogging shoes and thick socks to the gym.

Many people often wear flat shoes or canvas shoes when exercising. The soles of these shoes are relatively thin, and the foot muscles of novices are in a relaxed state, which is easy to cramp or sprain. So people who want to exercise for the first time had better choose jogging shoes, training shoes or thick socks.

6. Exercise muscles and supplement food within one hour after fitness.

Diet is also very important for beginners with different fitness purposes. For example, people who exercise muscles should eat something with more carbohydrates within one hour after exercise, and rice is a good choice. For people who want to lose weight, it is best not to supplement food within one hour after exercise.

Precautions for scientific fitness include three points after fitness:

First, it is not appropriate to rest immediately.

During strenuous exercise, people's heart beats faster, muscles and capillaries dilate, and blood flows faster. At the same time, the rhythmic contraction of muscles will squeeze the venules, prompting blood to flow back to the heart quickly. At this time, if you stop to rest immediately, the rhythmic contraction of muscles will also stop, and a large amount of blood that originally flowed into muscles cannot flow back to the heart through muscle contraction, resulting in a drop in blood pressure and temporary ischemia of the brain, resulting in palpitation, shortness of breath, dizziness, pallor and even shock and fainting. Therefore, after strenuous exercise, we should continue to do some small movements, and then stop to rest after breathing and heartbeat are basically normal.

Second, it is not advisable to take a bath immediately.

After strenuous exercise, in order to keep the body temperature constant, blood vessels on the skin surface expand, sweat pores expand and sweat increases, which is beneficial to heat dissipation. At this time, if you take a cold bath, the blood vessels will contract immediately due to sudden stimulation, the blood circulation resistance will increase, and the burden on the heart and lungs will increase. At the same time, the body's resistance will drop, and people will get sick easily. If you take a hot bath, the blood flow to the skin will increase continuously, and too much blood will flow into the muscles and skin, resulting in insufficient blood supply to the heart and brain. This may be because you must have a rest before taking a bath after strenuous exercise.

Third, it is not suitable for binge drinking.

When thirsty after strenuous exercise, some people binge drink boiled water or other drinks, which will increase the burden of gastrointestinal tract and dilute gastric juice, which not only reduces the bactericidal effect of gastric juice, but also hinders the digestion of food. Drinking water too fast will also increase the blood volume too fast, which will suddenly increase the burden on the heart, cause temporary disorder of potassium, potassium and other electrolytes in the body, and even cause heart failure, heart tightness and abdominal distension. Therefore, don't drink too much water or cold drinks after exercise, otherwise it will affect the distribution of body temperature and cause colds, abdominal pain or other diseases.

Fourth, it is not advisable to eat a lot of sugar.

Some people feel comfortable eating sweets or sugar water after strenuous exercise, and think that eating sweets after exercise is good. In fact, eating too much sweets after exercise will consume a lot of vitamin b 1 in the body, and people will feel tired and lose appetite, which will affect the recovery of physical strength. Therefore, it is best to eat more foods containing vitamin b 1 after strenuous exercise, such as vegetables, liver, eggs and so on. If you like sweets after exercise, you should eat more vegetables and other foods.

5. It is not advisable to drink alcohol immediately.

After strenuous exercise, people's physical function will be at a higher level. Drinking alcohol at this time will make the body absorb alcohol faster and enter the blood, which will do more harm to organs such as liver and stomach than usual. This will cause fatty liver, cirrhosis, gastritis, gastric ulcer, dementia and other diseases for a long time. It's not good to be thirsty and want to drink beer after exercise. It will make the urine in the blood increase sharply, which will greatly stimulate the joints, cause inflammation and cause gout.

Sixth, it is not advisable to smoke immediately.

Smoking after exercise is more harmful to you than usual, and poor oxygen absorption also affects the recovery process of the body after exercise, making people feel more tired.

What should I pay attention to in fitness? No matter before or after fitness, we should pay attention to many problems. Make all preparations before fitness, and don't go to rest immediately after fitness, because the body can't recover in a short time. It is best to take a warm bath after fitness, and never take a cold bath, because it is easy to cause us to catch a cold.