Health diagnosis
Many people who have sports equipment at home like to do cardio-pulmonary exercises in front of the TV, ride bicycles or run on the treadmill. These are all bad exercise habits. When watching TV, I will unconsciously hold hands and try to focus on TV programs instead of sports skills. Watching TV during weightlifting training is also an unhealthy habit. Because you don't pay attention to lifting weights, you will get hurt unconsciously, and you can't see the sports results quickly, because you don't really exercise your muscles.
Cultivate good habits
If watching TV is the only way to get rid of sports boredom, then at least during the advertising time, you must pay attention to your posture, strength and frequency, exercise without watching TV at least once a week, or go to a fitness center to let the coach arouse your interest in sports. When you do weightlifting training, pay attention to your posture in the mirror, not just staring at the screen.
Life tips
Before practicing the treadmill at home, you will certainly have many questions, such as what warm-up activities should you do and how to control the training volume and intensity. Treadmill exercise can be boring. Is there any way to make sports active and rich? What details do you need to pay attention to when practicing treadmill at home and during the practice? Let's listen to the answers given by experts.
Before practicing the treadmill, warm-up activities are relatively simple, just do some leg muscles and joints, such as side leg press and ankle exercises.
Even if you practice the treadmill at home, you should wear sportswear and sports shoes instead of barefoot.
In the process of practice, it is best to replenish a certain amount of water every 15 minutes, but not too much.
Don't walk backwards on the treadmill.
Do not train more than four times a week, and it is best to do it one hour after meals.
Don't train too hard and don't sweat. This effect is not necessarily good. Friends with heart disease or high blood pressure should not use a treadmill with a lot of exercise. The indoor air should be kept unobstructed, and the air conditioner should not be turned too low.
If you are practicing treadmill to reduce fat, you can cooperate with abdominal strength training during exercise, such as sit-ups.
It's not a day or two to see the effect of running on the treadmill. You should cooperate with other outdoor aerobic exercises, usually pay attention to reducing the intake of high-fat food, and friends who smoke should reduce the number of cigarettes when practicing.
In the process of exercise, people are often restricted by factors such as time, place and weather. Smart people bring treadmills into the family gym to easily solve the above troubles. Treadmill is a standing equipment in family and gym, the simplest one in today's family fitness equipment, and the best choice for families.
Get ready for exercise.
I don't know if you always do it every time you think of it, without considering the preparation before exercise at all. You know, getting ready before starting exercise will get twice the result with half the effort and reduce many unnecessary sports injuries.
Health diagnosis
When the human body changes from rest to exercise, it needs an adaptation process, especially when the muscles of the whole body are stiff after a day's work, and it is easy to get hurt if you suddenly carry out weight-bearing exercise without preparing for activities. Sports injuries usually include ligament and tendon injuries, fractures, muscle strains, joint injuries, sequelae left by acute injuries, etc. , laying a hidden danger for future chronic joint diseases.
Cultivate good habits
Only 5 ~ 10 minutes of effective warm-up before exercise can accelerate the heartbeat and slightly raise the body temperature, increase the blood circulation of the whole body and muscles, make the joints more flexible and perform better, and reduce the chances of muscle and ligament strain or sprain during exercise.
Warm-up exercises gradually adapt the human body from a quiet state to a moving state. Warm-up exercise is soft, relaxed and natural. Warm-up actions can be easy pacing, hands swinging naturally, from slow to fast, breathing easily and naturally; It can also be aerobics and stretching exercises, such as leg press, sideways, bending forward, etc.
At the same time, we should pay attention to safe exercise, step by step. If you feel unwell, such as a fever or a cold, you should not force it. If you feel dizzy, chest tightness, nausea and extreme asthma during exercise, you should stop to rest immediately and consult your doctor.
Life tips
1. Drinking coffee can improve the excitability of the central nervous system, make the mind clear, increase the sense of pleasure during exercise, and improve people's agility during exercise, which is very beneficial to exercise. However, it should be noted that don't exercise immediately after drinking coffee, otherwise it will increase the burden on the stomach; Moreover, after drinking coffee for 40 minutes, caffeine will be absorbed by the human body. Therefore, experts suggest that it is best to exercise for 40 minutes after drinking coffee.
But this does not mean that the more coffee you drink before exercise, the better. Coffee will become a stimulant if you take too much caffeine. In large-scale international sports competitions, if athletes drink too much coffee, they may fail to pass the inspection of illegal drugs because of the high caffeine content in their bodies and lose their qualifications.
Excessive drinking of coffee will also affect appetite, insomnia and cause vomiting; The increase of urine volume will damage the bladder and cause urinary tract infection; Cause dyskinesia, shaking hands or slurred speech.
2. Sports nutrition research shows that the human body consumes a lot of glycogen in the whole exercise process. Eating chocolate before exercise can increase glycogen storage in muscles, thus improving exercise ability and delaying fatigue; After exercise, you should restore your physical strength. At this time, the human body also needs to supplement sugar very much. A proper amount of chocolate can keep the blood sugar in the body stable, prevent hypoglycemia, promote the recovery of the body, supplement the energy consumed by the human body during exercise and delay the appearance of fatigue.
When doing sports with a large amount of exercise, such as long-distance running and weightlifting, the human body will consume a lot of energy and many nutrients in the human body will be consumed. In addition, if there is not enough energy, the exerciser will not be able to complete the exercise, and the energy and nutrition in chocolate are dense, which can satisfy the body energy in the shortest time, so that the blood sugar in muscles and liver is in the most saturated state. Of course, if you are going to lose weight, that is another matter.
3. Female friends who make up should remove makeup before exercise and wash away the dirt on their faces with neutral facial cleanser, otherwise it will cause pore blockage; Male friends should not remove body hair before exercise, because shaved skin is particularly sensitive, and sweating during exercise will make the skin in these parts numb. In the process of exercise, we should choose the appropriate exercise method. Aerobic exercise is the best for the skin, such as yoga and jogging with a relatively peaceful rhythm. Pay attention to keep your skin clean after exercise. Human sweat contains a lot of harmful substances. If you don't take off your sweaty clothes immediately, sweat will stay on your skin, which is easy to get acne, and people with more oil may even lead to folliculitis.
4. Don't do exercise on an empty stomach, so as not to faint due to lack of physical strength. Eating too much will lead to indigestion. Eating snacks before exercise, such as toast, skim milk or nutritious cereal, can make you energetic. Bring more water to replenish the water lost by sweating. Don't drink too much water before swimming to avoid choking due to vomiting on the way.
5. People with diabetes should pay special attention to: inform the doctor before choosing an exercise program so as to make appropriate adjustments in medicine or diet. It is best to exercise for an hour after meals to avoid hypoglycemia, and take some easily absorbed sugar foods such as sugar cubes with you. Even if hypoglycemia occurs, you can eat immediately to improve your blood sugar level.
—— Quoted from Master of Disease Prevention by Yanbian People's Publishing House.