Work before and after fitness exercise is essential. Exercise is the basic way to keep healthy. People with corresponding diseases are not suitable for exercise. We should arrange the exercise time reasonably. The importance of sports to the three highs is self-evident. Here, I will show you the basic benefits of working before and after fitness exercise.

Work before and after fitness exercise is essential. It is best to preheat the machine before working, because this will make the machine run normally and have a longer service life. The movement of human body needs the coordination of various functions of various parts of the body to achieve the purpose of movement, just like a machine is composed of many parts, so it is necessary to do some warm-up exercises before exercise. Warm-up is also called warm-up exercise. The former is named after physiological reaction, while the latter is a general concept. Warm-up exercise is a combination of some whole-body activities; Before the main physical activity, the limbs should be moved with a light amount of activity to prepare for more intense physical activity, in order to improve the efficiency of subsequent strenuous exercise.

Proper intensity of warm-up exercise

Whether it is warm-up exercise or our fitness exercise, we should make it according to our own situation, and we should do what we can to find the most suitable warm-up exercise. An excellent athlete, the response efficiency of the thermoregulation system is better, so this kind of people need long-term and high-intensity warm-up exercise to achieve warm-up effect. But if the intensity of warm-up is too great, it may be self-defeating because of excessive fatigue. Warm-up exercises should be increased in winter. In order to maintain the rising body temperature, it is necessary to rely on clothes to keep warm.

According to the research results, it seems that warming up can be achieved if the rectal temperature rises by 2 degrees Celsius. However, it is not easy to check the rectal temperature in the playground, and other methods should be used to measure it. Generally speaking, warm-up exercise can be finished when the body is slightly sweaty, and the number of heartbeats can also be used as the standard for the end of warm-up exercise (the heartbeat is 60-80 beats/min higher than when it is quiet). Generally speaking, warm-up exercise lasts about 10 to 40 minutes, and the time required for warm-up exercise will be different according to age, competitive or non-competitive, sports, personal physical differences, seasons and temperatures.

In a word, warm-up exercise is an important step that we must pay attention to before doing any exercise. As for the choice of warm-up exercise, it varies from person to person and from project to project. Generally speaking, the best way to warm up is to choose sports similar to this project. As for which way to choose? It is also different according to personal preferences, such as jogging, dancing, ball games and other special ways. But let's not forget to warm up before stretching. Finally, do some sports-related activities, such as sprint, hurdle, trial throw and other related activities. Only in this way can we exercise happily and safely, get healthy results, and not be disappointed-if we don't get healthy body, we will be injured by exercise.

Physiological Effects of Warm-up Exercise

From a physiological point of view, the effects of warm-up exercise are as follows

1, warm-up exercise can increase the speed and strength of muscle contraction.

2. Warm-up exercises can improve muscle coordination.

3. Warm-up exercise can prevent or reduce the injury of muscles, tendons and ligaments.

4. In endurance sports, warm-up can accelerate the appearance of "second wind".

5. Warm-up exercises can improve the viscosity of muscles.

6. The ability of heme and myoprotein to combine and release oxygen is enhanced.

7. The metabolic process has been improved.

8, vascular wall resistance is reduced.

9. Properly raising body temperature can improve the sensitivity of nerve sensory receptors and nerve conduction speed.

10, the increase of body temperature can stimulate vasodilation and increase the local blood flow at the active site; With the increase of muscle temperature, the blood flow rate and flow rate increase, and the supply and transportation of energy and the elimination of metabolites are improved.

Cold physical exercise is like an umbrella.

"Cold body exercise", as its name implies, is an adaptive process to change the body from a moving state to a static state, so as to avoid the athlete's blood pressure dropping too fast and affecting his health. If there is no "cold body", strenuous exercise will suddenly stop, and the human body will feel dizzy, sick and tired, and even faint in severe cases. At the end of every exercise, the body needs to change from a moving state to a relatively static state, which requires cold body exercise. Its importance, like warm-up, is an indispensable part after exercise.

During strenuous exercise, blood circulation is accelerated. If it stops suddenly, the blood is mainly in the blood vessels below the waist, resulting in a drop in blood pressure. In severe cases, there will be too little blood supply to the heart, leading to coma and even death. Studies have shown that when blood pressure drops, the human body will secrete a lot of adrenaline, which will increase by 10 times at the highest, and adrenaline will contract blood vessels, thus raising blood pressure. For some people, too much adrenaline can also poison the heart and lead to heart disease.

Therefore, cold body movement can be described as the "protective umbrella" of the body. First of all, cold body movement can slow down the high-speed beating frequency of pulse to a safe level; Secondly, cold exercise can make a lot of blood return to the heart and ensure the blood supply to the brain; In addition, cold body exercise also helps to accelerate the elimination of metabolites and promote physical recovery.

How to do ten minutes of cold body exercise

It is understood that it usually takes about an hour for the body to really calm down after exercise. It is best to gradually adjust your physical condition by soothing the cold exercise. Moreover, the full cold body movement of the system can also effectively reduce the possibility of sports injury.

The most common cold body exercises are jogging after strenuous exercise, brisk walking after running and jumping, stretching gymnastics after strength exercises, etc. These exercises can keep the muscles active and promote blood return.

It should be noted that in cold exercise, it is necessary to gradually slow down the movement speed until the body returns to calm (the heart rate drops below 120 beats/min). Although the action is simple, you should maintain your body. In addition, "cold exercise" only provides a mild transition period for the body and weakens the adverse reactions of the body. Generally, it takes 5- 10 minutes to get the body through the "dangerous period" of adverse reactions smoothly.

In addition, try not to eat, sleep, bathe, etc. Within one hour after exercise, in order to avoid the whole body blood concentrated in a certain part, resulting in insufficient blood supply and oxygen supply to the brain and adverse reactions.

Exercise consumes a lot of energy. In order to avoid hypoglycemia symptoms, you can carry energy-supplementing drinks or biscuits and chocolates with you.

Work before and after fitness exercise is essential. 2. Preparation before fitness.

1, plan training content

This is very important, for experienced bodybuilders, probably all the training items are well understood, but novices must plan the current training content before training.

Many bodybuilders walk around the gym, pushing twice in the chest pusher and then pulling twice in the back puller. This kind of training is neither systematic nor time-consuming, and it is really a waste of time. Therefore, before each exercise, you should know which group of target muscles and movements you want to train, and don't write them down with paper, pen or mobile phone to increase training efficiency.

2. Warm up before fitness

A good warm-up exercise can improve muscle temperature, body temperature and blood flow, and at the same time, your tendons can be relaxed. In this case, muscles perform best. You can use aerobic training equipment, such as treadmills, spacewalkers or rowing machines. Warm-up usually takes 10 minutes, and it can be a little longer in winter, about 15 minutes. Warm-up time should not be too short or too long, too short and insufficient warm-up, which is prone to sports injuries; Too long physical strength and premature consumption affect formal exercise.

After warm-up, we should carry out targeted activities of local joints, ligaments and muscles. For example, if you mainly practice your shoulders that day, you should warm your shoulders in a targeted way. For example, use a high stretcher to pull down before or after the neck, and do 1 to 2 groups, with light weight, and do 15 times in each group. The advantage of dynamic stretching is that joint synovial fluid has been squeezed out of synovial fluid and filled between joints. In the process of exercise, joint lubrication and joint flexibility are improved, and the exercise can be carried out smoothly.

Step 3 eat before training

When training, you must ensure that your body has enough fuel to provide energy. The higher the intensity of muscle exercise, the more effective the training! So everyone must pay attention to diet before training.

At least half an hour before training, make sure you have enough carbohydrates and protein. A sugar-free or low-sugar peanut butter whole wheat bread is a good choice. You can also eat potatoes, sweet potatoes, corn, apples, bananas or oranges. For complex carbohydrates.

For protein, it is recommended to eat slow-release protein, because it takes a long time to digest it, so that muscles can slowly absorb protein during training.

Step 4: Drink water.

Don't underestimate the importance of water. Nearly 80% of muscles are made up of water. Water helps to provide muscle nutrition and remove wastes generated during exercise, which can enhance muscle strength and reduce fatigue. Please drink at least 500 ml of water half an hour before training. And prepare water for training.

How much water to drink before fitness depends on your age, gender, weight, height and the intensity of your fitness. It is not recommended to start exercising immediately after drinking water. Frequent urination will affect the normal progress of your fitness. If you don't replenish water during fitness, it will lead to muscle spasm, and at the same time it will reduce your fitness efficiency and the effect after fitness.

Conclusion: The preparation before the above five points is not all, but doing these five points well can also ensure the smooth development of this fitness. Besides, we can also prepare some rhythmic music to improve the efficiency of fitness exercise. Scientific fitness is appropriate, at the same time, let it become a habit, not a burden, and different groups of people should strictly distinguish fitness activities.