Common sense of exercise and fitness
First, define the four elements of health.
The ancient concept of health is often divided by whether it is sick or not. Sick and unhealthy, unhealthy without disease, and the definition of health in modern science refers to the dynamic balance between the body and the natural environment and social environment. 2/KLOC-0 The four elements of social health in the century are physical health, mental health, social adaptability and moral health.
Second, the necessary knowledge of physical exercise
Warm-up activities should be carried out before physical exercise, giving the body an adaptation process, and finishing activities should be carried out after exercise, so that the body can gradually calm down, so as not to cause harm to the heart.
Physical exercise should develop in a balanced way, but also participate in other sports activities and exercise in an all-round way to overcome the limitations of single exercise on physical development and ensure the balanced development of the functions of all organs in your body. And persevere, Zhang Chi has a degree, you can't fish for three days and dry the net for two days, otherwise your health will be far away from you.
Third, grasp the exercise load.
Muscle aches after physical exercise. It may be a sign of excessive exercise, reflecting that you are not suitable for excessive exercise.
It may also be a natural reaction after exercise, because during exercise, muscles will produce a substance called lactic acid, which will affect your body and make you feel sore.
As long as you keep exercising, this phenomenon will gradually disappear and your physical fitness will be improved in this cycle of physical reaction. If you stop exercising because you feel muscle soreness, it will weaken the fitness effect of physical activity until the muscle soreness disappears.
1, the elimination of exercise fatigue, after exercise, after proper rest, generally there will be no fatigue, which is the performance of moderate exercise. But if you wake up the next day after exercise and feel exhausted, it is caused by excessive exercise.
2. The soreness caused by excessive exercise can be actively recovered by reducing weight, resting, * * *, hot compress and other methods. It's hard to concentrate.
I always want to doze off in class, I always make mistakes in my homework, and my reaction to things becomes slow, mostly because of excessive exercise. Elevated blood pressure, listlessness, irritability, pallor, etc. If it is caused by exercise, it is a sign of excessive exercise.
Four. Measures and prevention of safety movement
1, prevention
You should not wear medals, knives, pencils, keys, watches, etc. Wear sports shoes, sportswear, etc. before and during physical exercise. , and organized and step-by-step exercise with peers to prevent injury accidents. When doing physical exercise, we should pay attention to the safety of sports venues and equipment and the correct dress to prevent accidents.
There are all kinds of safety precautions in sports, so someone must protect you when you cross the equipment; When you fall forward, roll forward with the trend, don't hold it with your hands; When you fall backwards, let your body fall naturally, don't support the ground with your hands, and turn backwards.
In order to prevent sports injuries, we should try to avoid falling, pay attention to wearing non-slip sports shoes, abide by the rules, and reduce unreasonable physical collision and friction.
2. Measures
Internal injuries, such as contusion, muscle strain, joint sprain, bursitis, tenosynovitis and so on. Generally, it is treated by cold compress, pressure dressing and raising the injured limb. Within 24 hours, in order to minimize the bleeding of the injured part and avoid the aggravation of the injury.
After 48 hours, once the local bleeding and swelling stop, physical therapy or drug application can be carried out at this time to gradually restore the function of the injured part; The injured part basically recovered. In the case of strengthening protection, you can do general exercises without collision until you are safely recovered.
When muscle spasms and cramps occur, the common relief method is to lengthen the spasmodic muscles, and at the same time, cooperate with local methods such as * * * and pressing acupoints to promote relief.
In the fierce competition, if you stop running, or even stop, you may have weak legs, pale face, dark eyes, tinnitus and other phenomena, and in severe cases, you may faint. This symptom is called dynamic shock. You can relax by walking slowly, moving joints, pulling, shaking, and * * *.
Dangerous fitness habits
1. Choose a project beyond your ability.
Young people generally like to fight against fierce and big-action sports, or pursue new, strange and strange sports, such as squash, skateboarding and fancy cycling. These projects are not suitable for the elderly.
2. There is no suitable sports equipment.
You should wear jogging shoes for jogging, tennis shoes for playing tennis and basketball shoes for playing basketball. Compared with ordinary sports shoes, professional basketball shoes have thicker soles and higher uppers, which can reduce the risk of lower limb injuries.
3. Wear jewelry when exercising
It is actually dangerous for many people to imitate sports stars and wear jewelry. French researchers pointed out that the finger will swell after being injured and it is impossible to take off the ring. Doctors even have to cut off their fingers in order to treat patients.
4. Start exercising without checking the venue and equipment.
Many people care about rackets and balls before exercise, but don't pay much attention to sports venues and equipment. The fitness equipment in the community is often in disrepair and broken. If you don't pay attention, accidents such as bumps, bruises and abrasions will occur.
5, do not pay attention to warm-up before exercise
Jogging or exercising for 5 minutes before exercise can effectively mobilize the joints, bones and muscles of the whole body. For example, skiing, if you don't warm up well before, you will rush to start when your limbs are stiff, resulting in many people's knees and ankles being injured.
6, lack of concentration during exercise
Some gymnasiums have fitness equipment and treadmills equipped with music, TV and so on. To prevent exercisers from getting bored during exercise. But if you focus too much on TV and music and ignore your feet, you are in danger of falling.
Some friends wear headphones to listen to music when jogging outdoors. It looks cool and fashionable, but it's dangerous to hear other sounds on the road.
7. Don't drink water during exercise, and drink enough at one time after exercise.
Some bodybuilders sweat with joy and don't even care about drinking water. They didn't feel thirsty until the exercise was over, so they rushed in. This habit is very bad. When you feel thirsty, drinking a lot of water at a time may lead to hypotonic dehydration, commonly known as "water poisoning". The correct way is to drink a small amount of water many times before, during and after exercise.
Benefits of long-term fitness exercise
1, long-distance running can improve the function of respiratory system and cardiovascular system.
Scientific practice has proved that long-term rhythmic deep breathing can make people inhale a lot of oxygen. If the oxygen intake exceeds 7-8 times of usual, it can inhibit the growth and reproduction of human cancer cells.
Secondly, long-distance running also improves the oxygen supply state of myocardium, accelerates myocardial metabolism, thickens myocardial fibers and enhances myocardial contractility, thus improving the working ability of the heart.
2, fitness long-distance running is conducive to disease prevention.
Fitness long-distance running accelerates blood circulation and cleans up harmful substances in the excretory system, thus making it difficult for harmful substances to stay and spread in the body.
According to the determination,/kloc-running 3000m in 0/6 minutes or 5000m in 25 minutes can reduce blood cholesterol. This has a good preventive effect on the elderly who are prone to different degrees of hyperlipidemia, which in turn leads to arteriosclerosis, coronary heart disease and cerebrovascular disease.
3, fitness long-distance running is conducive to a comfortable mood and a happy spirit.
Because this kind of long-distance running does not pay attention to the outcome of the competition, it only seeks to keep fit in a relaxed and happy way, so it is very beneficial to alleviate the mental and psychological tension brought about by high-tempo and high-intensity sports in modern society. Those who have seen it will see: