What should I pay attention to when exercising? Fitness is something that many people will do. People begin to pay attention to their health, which can not only accelerate the metabolism of the body, but also make the blood circulation smooth. Protein is the best way for bodybuilders to replenish energy. So what should we pay attention to when exercising?
What should I pay attention to when exercising? 1 1, warm up.
It is necessary to warm up when exercising with the help of equipment. I have seen many people use heavy weights as soon as they come up, and the weight should be changed from light to heavy. You can't use the limit weight at once, otherwise it will easily lead to strain. There are countless such situations in the gym.
Step 2 equip
When you go to the gym, you must wear sportswear. Girls should pay attention to the choice of underwear and the shock absorption of the chest. The shoes you wear must also be soft and comfortable to avoid rubbing your feet. Many people often get hurt because they don't pay attention to their clothes. If girls are afraid of grinding cocoons when exercising, they can bring a pair of non-slip fitness gloves.
Step 3 prescribe diet
Recently, many people choose to exercise on an empty stomach in pursuit of better results. Many people suffer from hypoglycemia because of this wrong choice, and even many people vomit during fitness. If you don't eat, there is no energy in your body to consume, and this dangerous situation is easy to happen. Eat some digestible high-carbon water food before good exercise.
4. Time
Many people are usually busy on weekdays. On weekends, everyone wants to lie down and rest. But friends who want to keep fit have to practice in the gym. A busy working day. Plus weekends. Exercise fatigue is easy for the body to eat. Infrastructure along the way will also be destroyed. It has not achieved good results in promoting physical and mental health. Therefore, we should also increase some fitness activities when we are busy, and the fitness time should be evenly distributed to the muscles to make a buffering process.
5. Drink water
In the process of fitness, the body will consume a lot of water. It is easy to dehydrate if you don't replenish water in time. Or cause fatigue. But if you drink too much water in one breath, it may also lead to the loss of salt in your body. In the gym, many people cramp because of the loss of salt. Therefore, be sure to drink plenty of water and replenish water in time.
6. Place
When you exercise outdoors, you should choose a suitable sports occasion. The basic function of exercise and fitness is to satisfy your health by breathing a lot of fresh air from outside. Therefore, we must choose a suitable sports venue. Try to choose a flat and open one. Air flows where the air is fresh. Only in this way can fitness have a better effect.
7, the amount of exercise
Because everyone's fitness level and physique are different, you should choose the amount of exercise that suits you. People who have just started fitness should not rush for success, but should gradually increase their exercise. Once the exercise exceeds the load, it is easy to cause damage to the human body. So when you start fitness, you must communicate with calories and choose the amount of exercise that suits you.
What should I pay attention to when exercising? 2 1. Get ready for exercise before exercise.
We often see athletes do two things before a competition. First, try to keep yourself calm. Second, try to relax the muscles of the whole body and do some soothing and gentle body swings and preparatory actions such as reaching out, stretching, kicking and stepping. These "psychological warm-up" and "physical warm-up" are necessary lessons before fitness. Only by making these preparations can we ensure the effect of fitness.
2. Enough is enough when exercising.
The effect of fitness is by no means a day's work, its effect is slowly presented. Therefore, we must not be too eager to exercise and expect to achieve the expected results overnight. This kind of fitness that forces oneself to increase the intensity beyond the limit of physical fitness, the metabolic level of the body is higher than that of the human body, and the waste produced by fitness cannot be discharged from the body, so people will feel tired and uncomfortable, unable to persist in lasting fitness, and will cause damage to the body over time. Therefore, it is necessary to ensure that the intensity and degree of fitness are moderate and step by step.
3. Choose the right time when exercising.
According to relevant research, the best time for human body-building is generally 5-8 am or 3-9 pm, and these two time periods have the best fitness effect.
Sanitary napkins are essential sanitary products for women during menstruation, but in many cases, our understanding of personal belongings is limited, and even some basic health care knowledge is not available.
1. How do I know if I am suitable for using tampons?
1) Generally speaking, tampons are more suitable for women who have started sex because their vaginas are wider. But many girls who like swimming and other sports will try to use it. When readers try to push tampons into the vagina, they will feel pain, so they should not be forced to push them. It is recommended to find a doctor to guide the correct use.
2)TSS refers to staphylococcal poisoning, the reason is that tampons are put into vagina for too long, and toxins are produced by blood and bacteria, which leads to high fever. If germs enter other parts of the body, it will cause different diseases such as renal failure.
Therefore, when using tampons, remember to change them regularly and use them for no more than eight hours; But there is no need to get up in the middle of the night and change it. Put on a new tampon before going to bed and change it after getting up.
2. Little knowledge of sanitary napkin preservation
Teach women a new disinfection method, that is, we can wrap the newly bought sanitary napkins in newspapers and heat them in the microwave oven for 2-3 minutes, which can effectively play the role of sterilization and disinfection. The main factor that causes most women who have no sexual life to itch after menstruation is that sanitary napkins are not disinfected in place. Also, remember that sanitary napkins should not be placed in the toilet at will, which will affect hygiene and cleanliness.
3. How to store scattered sanitary napkins?
Female genitals are directly connected with the outside world, especially during menstruation. Women's immunity and resistance are relatively low, and it is easy to compromise when they encounter bacterial invasion. Many female friends, out of laziness or convenience, are used to putting sanitary napkins in the bathroom, but they don't know that this is a big taboo for using sanitary napkins. This wrong practice is worth warning everyone.
The reason is that general sanitary napkins are non-woven fabrics, and the main material is fiber materials. Once this substance is wet, it is easy to deteriorate, which leads to the proliferation of bacteria. As we all know, female external genitalia is directly the same as the outside world, especially in the immunity of menstrual women, the resistance is relatively low, and it is easy to compromise when encountering bacterial invasion.
However, most bathrooms in China are dark and humid, and there is no sunshine all day, especially in rainy season, which is easy to breed mold and pollute sanitary napkins or toilet paper. Therefore, sanitary articles such as sanitary napkins or toilet paper should be put in a ventilated and dry place after unpacking, at least in a clean environment. Once the product gets wet, please do not use it.
Of course, many products take this into account in packaging design, and some products use cable bundles or zipper seals that can be sealed many times to better ensure the hygiene and safety of products. We can consider giving these products extra points when we buy them. If you can consider these details more under the same conditions, it may bring unexpected good experiences to your health.
4. Choose the right time when exercising.
Be careful when exercising, and don't do it immediately after drinking a lot of water or eating, because strenuous exercise can easily lead to gastrointestinal diseases such as volvulus and other acute abdomen. Therefore, we should rest for about an hour after dinner.
5. Relax properly after fitness.
The sudden relaxation of tense muscles after fitness will cause metabolic waste to accumulate in muscles, leading to muscle soreness. If you can do some proper relaxation exercises, these metabolic wastes will naturally be excreted through blood circulation. Therefore, remember to do a muscle relaxation exercise after fitness, such as gently shaking your legs, slowly shaking your arms, shaking your whole body back and forth, left and right, etc.
6. Appropriate nutrition should be supplemented after fitness.
After general high-intensity fitness exercise, the body will excrete a lot of sweat and have a strong desire to eat and drink. However, if you drink a lot of water after strenuous exercise, it may cause "water poisoning", and improper diet may cause gastrointestinal reactions, such as vomiting and gastrointestinal discomfort. Therefore, if you feel thirsty and hungry after fitness, you must wait until your physiological state is stable before eating or drinking.
7. Fitness must be adhered to.
Don't expose yourself to the sun once during fitness, fish for three days and dry the net for two days. This will not only fail to achieve the effect of fitness, but will increase the load of various organs and muscles of the body, which will seriously damage health in the long run. Therefore, we must adhere to a basically stable amount of exercise when exercising. Generally, the number of times of fitness is not less than 3-5 times per week, and each fitness time plus warm-up and relaxation after fitness is not less than 1 hour.
What should I pay attention to when exercising? What should men pay attention to in sports?
1, there must be some warm-up exercises.
You can stretch your back, waist and neck muscles for 10 minutes before fitness, and prevent neck sprain by turning your head and shoulders. Pull your foot back 10 second to prevent sprain. Try to choose shoes with help to prevent ankle injury. Stretching the whole body muscles before exercise can prevent ligament and muscle strain caused by local stress, and stretching the ankle can enhance the strength of joint activity and prevent joint and ligament strain of the foot.
Before each exercise, choose shoes or insoles with arch protection to prevent the pain caused by excessive muscle disharmony. Doing a complete warm-up and relaxation exercise can prevent bone and joint fractures all over the body.
2. Protect your body while exercising.
We should choose suitable fitness programs according to our own characteristics, not exceeding the physical load, and adjust the amount of exercise. When you make your body feel a little sweaty, hot and comfortable, you can't do strenuous exercise blindly to improve your body's resistance and immunity. If the brain lacks oxygen during exercise, it should stop immediately and lower the position of the head so that the brain can get enough blood supply.
Sweating a lot, if you don't replenish water in time, may lead to physical collapse. Try not to drink caffeinated drinks during this period, otherwise it will cause vasoconstriction and lead to myocardial ischemia. If you feel uncomfortable during exercise, you should choose a ventilated place to rest in time to reduce unnecessary walking and talking. When you faint during exercise, you should seek the help of a doctor immediately. At the same time, you should observe whether the patient still has heartbeat, breathing and pulse. If not, cardiopulmonary resuscitation and artificial respiration should be carried out in time.
Take good care after exercise
Pay more attention to rest after fitness, exercise to relieve fatigue, and try not to smoke, otherwise you will be weak and have chest pain because of insufficient oxygen supply. After rest, I still feel unwell, headache and dizziness, and my food intake is obviously reduced. I should go to the hospital for examination in time. When you sweat heavily during exercise, you will feel thirsty. The more you drink, the more you sweat. At the same time, trace elements and electrolytes in your body will also be lost. Sports drinks or light salt water should be selected to supplement electrolytes and energy after exercise.