Catalogue of sports tabloids II
Safety knowledge in sports
1, don't drink plenty of water during strenuous exercise and after exercise.
During strenuous exercise, the salt in the body is excreted with a lot of sweat. Drinking too much water will reduce the osmotic pressure of blood, destroy the metabolic balance of water and salt in the body, affect the normal physiological function of human body, and even cause muscle spasm. Because in the process of exercise, it is necessary to increase the frequency of heartbeat and breathing to increase blood and oxygen to meet the needs of exercise. Drinking plenty of water will make the stomach full, hinder the diaphragm activity and affect breathing; The increase of blood circulation increases the burden on the heart, which is not only bad for exercise, but also harmful to the heart.
In addition, drinking more water will reduce the concentration of gastric acid and affect food digestion. Drinking water after strenuous exercise for a long time is easy to get stomach trouble.
2. It is not advisable to exercise after meals.
After eating, more blood needs to flow to the gastrointestinal tract to help food digestion and nutrient absorption. If you take part in sports at this time, it will cause blood to flow to the limbs, hinder the digestion of the gastrointestinal tract, and lead to diseases over time. The blood pressure of the infirm will also drop after eating, which is called postprandial hypotension, and it is easy to drop when going out. Long-term exercise after meals is easy to get appendicitis. Don't do swimming and other sports after drinking.
3. Exercise in inappropriate places will bring harm.
Because the basic function of exercise is to take in a lot of fresh oxygen from the outside through breathing to meet the needs of health, it is necessary to choose a good place before exercise, and parks, beaches and open-air stadiums are the best.
4. Don't exercise when you are in a bad mood.
Exercise is not only physical exercise, but also psychological exercise. When you are angry and sad, don't vent on the playground. Sports medicine experts explain that people's emotions directly affect the physiological functions of the body. Emotional changes occur in the deep brain and spread to the whole body, leaving traces on organs such as the heart, which will affect the health of human functions.
What are the healthy exercise methods?
1, climbing the mountain:
There has been a custom of climbing mountains in autumn since ancient times, so people in modern cities should pay more attention to climbing mountains in autumn. Autumn is crisp, blue sky and white clouds, climbing to the top of the mountain, the air is fresh, the breeze is blowing gently, and you can see everything in a glance. This artistic conception is the best enjoyment of climbing mountains in autumn. Needless to say, the withered leaves, the autumn flowers all over the mountains and the endless hay are really a unique scenery.
2. Long-distance running:
Because it's neither hot nor cold, the temperature is just right. Whether you have the habit of long-distance running or not, at this time, you should go out and make good use of the season to have a long-distance running exercise in the morning or afternoon, which is definitely the best way to exercise. While running, you can also enjoy the roadside autumn scenery. At this time, if there is a mountain nearby, it is the best way to run up. Why not?
Step 3 take a cold bath:
The weather is getting colder. If you want to get into the habit of taking a cold bath, it's time to start. Taking a cold bath has many benefits, not only exercising the physique, but also cultivating strong confidence and courage.
When taking a bath in the morning and evening, try slowly, don't put hot water, rub slowly, and gradually increase the amount of water, so you get used to taking a cold bath, stick to it and get into the habit.
4. Ride a bike or walk:
Although walking by bike is not only a sport in autumn, it is always interesting to ride a bike or walk because of the special weather and suitable temperature in autumn.
What are the suitable sports in winter?
In winter, we should choose aerobic exercise with small action range and high calorie consumption. This is because the winter climate is cold, and explosive anaerobic exercise is easy to cause physical discomfort. Young people can choose high-intensity aerobic exercise such as running, which can consume more calories, and the exercise time is longer than that in spring and summer 10 ~ 15 minutes. Middle-aged people can choose low-intensity aerobic exercise such as brisk walking, jogging and climbing stairs. The physical condition of middle-aged people generally shows a downward trend. Don't give up fitness because you are busy with work, otherwise winter will be a season of hiding diseases.
1, jump rope
Skipping rope is a very effective aerobic exercise, which can consume 400 calories in 30 minutes. It is a kind of fitness exercise that is not known to the public. There are many patterns, some simple and some complex, which are especially suitable for the low temperature season like winter. The advantage of skipping rope is that it takes less time and consumes more energy.
In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a progressive skipping rope plan for female bodybuilders. When I am a novice, I only jump in one place 1 minute; After 3 days, you can jump continuously for 3 minutes; Jump 10 minutes after 3 months; After half a year, do a series of jumps every day (for example, one jump for 3 minutes, ***5 times) until one jump for half an hour. Jump for half an hour at a time is equivalent to jogging for 90 minutes.
Step 2 take a walk
As the saying goes, people get old when they get old. The first advantage of walking is to exercise the waist and legs and promote the flexibility of the lower limbs. Chinese medicine believes that the waist is the house of the kidney, and a good waist will benefit the natural kidney; The kidney governs the bone, so walking can also effectively prevent osteoporosis. Many people complain all day that they are stressed and have no time to exercise. In fact, walking is an ideal antidote to treat emotional tension and relieve stress.
When walking, you should do what you can, step by step. If you are in good condition, you can walk five times a day before, and you can walk twice more today; Originally, the whole journey took 15 minutes. It can be done a little faster today, 12 minutes. Or vice versa, the standard amount of exercise from Dallas to the auditorium is just a little sweaty. If you are sweating profusely and out of breath, it is excessive exercise and must be adjusted. Hold your head up and chest out, your abdomen and hips are slightly gathered, your shoulders are relaxed, your arms naturally droop and swing back and forth. When walking, the heel touches the ground first and then transitions to the forefoot. The stride varies from person to person. People who are tall, young and physically fit can stride, and vice versa. If the pace is faster, you can add the action of bending your elbow and swinging your arm.
Step 3 ski
Skiing is the most essential exercise in winter. It not only brings you speed enjoyment, but also exercises your balance, coordination and flexibility. This exercise is not strenuous, but it can exercise the whole body. Can exercise the head, neck, hands, wrists, elbows, arms, shoulders, waist, legs, knees, ankles and almost all joints of the human body, can activate the rigid body, enhance the flexibility of the body and lose excess fat.
Before ice and snow sports, you must prepare enough warm clothes and try to put on professional ski clothes, gloves and ski cap. Due to the strong sunlight reflection in snow, you should wear professional ski goggles to avoid snow blindness. During exercise, clothing can be reduced appropriately according to the degree of body fever to improve human comfort. After the exercise, you should go back indoors as soon as possible to avoid catching a cold.