Exercise and fitness must grasp the four noes. The benefits of sports are inexhaustible for life. While exercising, you can also improve your physical fitness. A full state is more conducive to us to actively meet life. If you want to exercise yourself, you can consider this sport. Now we must grasp the four noes when sharing exercise and fitness.
Exercise and fitness must grasp the four "nothing 1". First, don't drink to relieve fatigue.
After strenuous exercise, people's physical functions will be in a state of excitement. Drinking alcohol at this time will make the body absorb alcohol faster and enter the blood, which is not good for the liver, stomach and other organs.
Second, don't take a shower right away.
If you take a cold bath immediately after exercise, the blood vessels will contract immediately due to sudden stimulation, the blood circulation resistance will increase, and the body's resistance will decrease, and people will easily get sick. If you take a hot bath, it will increase the blood flow to the skin, and the blood will flow into the muscles and skin too much, resulting in insufficient blood supply to the heart and brain, ranging from dizziness and collapse to shock, and it is easy to induce other chronic diseases.
Third, it is not advisable to eat a lot of sugar.
Some people feel comfortable eating sweets or sugar water after strenuous exercise, and think that eating sweets after exercise is good. In fact, eating too much sweets after exercise will consume a lot of vitamin B 1 in the body, and people will feel tired and lose appetite, which will affect the recovery of physical strength. Therefore, it is best to eat more foods containing vitamin B 1 after strenuous exercise, such as vegetables, liver, eggs and other foods.
The harm will be greater than usual. This will cause fatty liver, cirrhosis, gastritis, gastric ulcer, dementia and other diseases for a long time. Even if drinking beer after exercise is not good, it will increase uric acid in the blood, which will greatly stimulate the joints and cause joint inflammation.
Fourth, you can't rest immediately.
If you stop to rest immediately after strenuous exercise, the rhythmic contraction of muscles will stop, and a large amount of blood that originally flowed into muscles cannot flow back to the heart through muscle contraction, resulting in a drop in blood pressure and temporary ischemia of the brain, which may lead to palpitation, shortness of breath, dizziness, pallor and even shock and fainting.
Exercise and fitness must grasp four discords and winter training, and pay attention to four discords and four noes.
First, choose the right time and environment.
Many people think that fresh air in the morning is the best for exercise. Not exactly. The cleanliness of the air varies with the seasons. The air cleanliness in winter and spring is the worst before 8 am and after 5 pm. The best time for winter exercise should be around 9 am 1 1. And choose when there is no fog. Because a large number of toxic substances are dissolved in the fog, dust and germs are adsorbed, which will be inhaled in large quantities in the fog and cause diseases. It is not suitable to exercise in the bushes in the morning, because without sunlight, the respiration of trees will produce a lot of carbon dioxide, and long-term exercise in the Woods will lead to dizziness and physical discomfort. The resistance of the elderly is relatively poor, so it is necessary to choose the right time and environment for exercise.
Second, we should choose the right way of exercise.
Winter training should be based on different conditions such as age, health status and physical fitness level, and the way and intensity of winter training should be appropriately selected. The elderly and infirm should follow the principle of gradual progress to determine the appropriate amount of exercise and exercise methods. In winter, people's blood vessels contract, muscle viscosity increases, elasticity decreases, and they are easily injured, especially the elderly, who often have different degrees of arteriosclerosis and are not suitable for strenuous activities. They should choose small and medium-sized sports, such as Tai Ji Chuan, Qigong, walking and unarmed exercises. Do not stand upside down, bend over for a long time, lean forward suddenly, sit-ups and other activities. Because these actions are easy to cause a sudden increase in blood pressure in the brain, affect heart and brain function, and even cause cardiovascular and cerebrovascular diseases. Due to the decline of muscle contractility and osteoporosis in the elderly, it is not suitable for doing muscle torsion, big split, fast squat, running and other actions.
Asthma is a common disease in the elderly, and improper exercise arrangement in winter will aggravate the attack of asthma. Patients should be careful not to run outdoors at once, so as not to inhale cold air to stimulate tracheal spasm and lead to asthma attack. They should do warm-up activities indoors before going outdoors. Each exercise time should not be too long, generally half an hour is appropriate.
Third, pay attention to keep warm.
When people reach old age, their thermoregulatory function declines, their peripheral circulation is poor, and their cold-resistant immunity is far less strong than when they were young. If you rush to do outdoor sports, you will be attacked by cold air or wind, the blood vessels of respiratory mucosa will contract, the blood circulation will be blocked, the resistance will decrease, mucosal inflammation, runny nose and cough will occur, causing diseases such as colds, stomachaches and angina pectoris. So winter training can't ignore keeping warm. Wear more clothes, hats, gloves, etc. At the beginning of winter training. /kloc-After 0/0 minutes of warm-up, gradually reduce clothes when the body is hot. After exercise, you should dry your sweat and put on clean clothes immediately.
Fourth, pay attention to safety.
Safety is the top priority of winter training for the elderly. Attention should be paid to preventing sports accidents, sports injuries and disease attacks. Be prepared before exercise, separate muscles and joints to avoid excessive concentration of exercise in a certain part. If there is any abnormality, stop the exercise immediately. The elderly should have a full understanding of their health before exercising in winter, and it is best to have a comprehensive physical examination to see if there are organic diseases such as heart, lung and brain. If so, exercise according to the doctor's advice, carry first-aid medicine with you, and try to work together or collectively in winter.
When the elderly exercise in winter, they should strive to achieve the above four points and pay attention to the following matters:
First, don't get up too early.
"Smelling chickens and dancing" is not desirable for the elderly. Because middle-aged and elderly people can have myocardial infarction, ischemia, arrhythmia and other diseases, the morning is a high incidence period. If you exercise at this time, it will lead to accidents and even sudden death. Mr. Zhao mentioned earlier, because of getting up too early and improper exercise, caused a heart attack and sudden death.
Second, do not exercise on an empty stomach.
Exercise needs energy. The main energy source of fasting exercise depends on the decomposition of fat. At this time, the concentration of free fatty acids in human blood increases obviously. Due to the decrease of myocardial capacity in the elderly, the toxicity of excessive fatty acids often leads to arrhythmia in the elderly, which increases the triglyceride synthesized by the liver and will cause and aggravate coronary heart disease and arteriosclerosis in the elderly. Therefore, it is better to eat something and drink a cup of boiled water in the morning exercise.
Third, don't engage in fatigue tactics.
Some old comrades are nervous at work and have no time to exercise. Once they retire, they immediately devote a lot of time to exercise and want to eat a fat man. This situation is not desirable. Excessive exercise often destroys the balance of internal and external movements of the human body, resulting in some physiological dysfunction. People who usually do little exercise must have an adaptation process to their own functions such as heart, lungs and joints, and the effect of quick success and instant benefit can only be counterproductive.
Fourth, don't "slam the brakes" after exercise.
When people exercise, the blood supply of lower limb muscles increases sharply, and at the same time, a large amount of blood flows back to the heart from the lower limb along the vein. If the exercise stops suddenly, the blood in the lower limbs is blocked, and the blood flowing into the heart is insufficient, it will cause dizziness, nausea, vomiting and even shock, and the consequences are more serious for the elderly. So we should continue to do some slow relaxation activities after exercise.