If you don't pay attention to the recovery after exercise, it will lead to long-term listlessness and reduce the effect of fitness. If you don't recover from fatigue, continuing to exercise will cause muscle damage. After exercise, you must do 10- 15 minutes of finishing exercises, such as jogging, brisk walking and static stretching, mainly to let the heart and lungs get a gradual adaptation process; After exercise, it is necessary to supplement energy in an appropriate amount and supplement high-quality protein and inorganic salts; After exercise, you can relax your muscles by massage.

Safety campaign, pay attention to dress:

Sportswear and sports shoes should meet the requirements of various sports. Appropriate sportswear and sports shoes are the premise of preventing sports injuries, which should not be underestimated. Therefore, it is best to wear sportswear and sports shoes when exercising, which are comfortable and light, conducive to doing various movements, and can increase the aesthetic feeling of movements and self-protection.

1. sportswear: You should choose loose, soft and elastic sportswear, as well as clothes with bright colors and good water absorption. Winter clothes should be clearly distinguished from summer clothes. It's cold in winter, so you need to wear thick sportswear to exercise and keep warm. In hot summer, you can wear light or half-sleeved sportswear to facilitate heat dissipation. Wear a hat if the direct sunlight is strong, and pay attention to minimize skin exposure. In short, we should choose to use it according to climate change to avoid heatstroke, colds and ultraviolet rays.

2. Sports shoes: Jogging people are very important in the choice of sports shoes. The quality and size of sports shoes directly affect the health of the joints of feet and lower limbs. Good sports shoes should have the characteristics of good air permeability, comfortable slope and elastic soles. Shoes with poor air permeability can easily lead to bacterial aggregation and induce various beriberi. The inside of the shoe should be smooth and soft, and the toes should have enough space to stretch, so as to avoid the friction between the footsteps and the upper, so as not to be squeezed when running. The sole should have a certain thickness and good elasticity. Inelastic sports shoes can easily cause joint pain in lower limbs. In addition, shoes should be light, strong and durable, and have good stability when they are low. People with athlete's foot and tinea pedis should also pay attention to wearing cotton socks, and the insoles should be kept clean and often aired.

Selection of safe sports, places and equipment;

Sports venues and facilities are very important for improving sports effects, sports achievements and preventing accidents. In the process of sports, there are always many dangerous factors, such as collisions and other accidents when the sports ground is narrow; Uneven road surface is the direct cause of trauma such as fracture and contusion; Exercise on hard road for a long time will cause chronic operation of lower limb joints; When sports equipment is improperly used or defective, it is also prone to accidents. In order to better ensure the sports effect and prevent sports injuries, we should have perfect sports venues and sports facilities.

Don't rest immediately after exercise;

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 have a rest immediately, the rhythmic contraction of muscles will also stop. A large amount of blood flowing into muscles can't flow back to the heart through muscle contraction, which leads to a drop in blood pressure and temporary ischemia of the brain, causing palpitation, shortness of breath, dizziness, pallor and even shock and fainting. Therefore, after strenuous exercise, we should continue to do some small movements, and stop to rest after breathing and heartbeat are basically normal.