Don't do those things after exercise and fitness. With the strengthening of people's health awareness, more and more people do some fitness exercises after work. Exercise can not only lose weight, but also reduce stress, so it is increasingly favored by people. Don't do those things after exercise and fitness.
Never do those things after exercise and fitness. 1 These 9 things can't be done after exercise and fitness.
Many people choose to drink cold drinks or take a bath after exercise to sweat and make themselves feel better. In fact, these practices are all wrong. Some things can't be done after exercise, otherwise it will be harmful to your health.
1, don't squat and rest.
This is a very common practice. When you feel tired after exercise, you squat or sit, thinking that you can save your physical rest. In fact, this is a wrong approach. If you squat down and rest immediately after fitness exercise, it will hinder the blood circulation of lower limbs, affect the blood circulation and deepen the fatigue of the body. In severe cases, gravity shock will occur.
Therefore, after each exercise, we should adjust the breathing rhythm, do some low-calorie activities, such as walking slowly, doing some relaxation gymnastics, or simply taking a deep breath to promote the blood of limbs to return to the heart, so as to help pay off the "oxygen debt", speed up physical recovery and eliminate fatigue. When you are really exhausted, you can also let your other half go with you.
2. Don't be greedy for cold drinks.
Exercise often makes people sweat, especially in summer. With the consumption of a lot of water, there is always a feeling of thirst after exercise, and water is urgently needed. Mainly young people, most of them like to buy cold drinks to quench their thirst. But at this time, the human digestive system is still in a state of inhibition, and the digestive function is low.
If you eat a lot of cold drinks for a period of time to quench your thirst, it is easy to cause gastrointestinal cramps, abdominal pain and diarrhea, and induce gastrointestinal diseases. Therefore, don't eat a lot of cold drinks immediately after exercise. It is appropriate to add a small amount of boiled water or salt water at this time.
3. Don't eat it right away.
During exercise, especially during strenuous exercise, the motor nerve center is in a state of high excitement. Under its influence, the parasympathetic nervous system, which manages the activities of internal organs, strengthens the inhibition of digestive system activities. At the same time, in the process of exercise, the whole body blood is redistributed, the demand for exercise organs is more concentrated, and the supply of organs in abdominal cavity is relatively reduced.
The above factors weaken the peristalsis of gastrointestinal tract and greatly reduce the secretion of various digestive glands. It takes 20-30 minutes to recover after the exercise. If you eat in a hurry, it will increase the burden on the digestive organs, cause dysfunction and even cause many diseases.
4. Don't lower your body temperature.
During exercise, blood vessels on the body surface dilate, body temperature rises, pores relax, and perspiration increases. If you go into the air-conditioned room immediately after exercise or take a cold nap at the tuyere, or use a cold water punch to cool down, your skin will be tight and sweat, causing physiological dysfunction such as body temperature regulation and decreased immune function, which will lead to colds, diarrhea, asthma and other diseases.
5. Don't smoke
Smoking after exercise, the air inhaled into the lungs is mixed with a lot of smoke. On the one hand, besides reducing the oxygen content, it is not conducive to paying off the "oxygen debt" and it is difficult to eliminate physical fatigue; On the other hand, when the human body inhales this foggy air, it will affect the gas exchange in the alveoli of the human body, resulting in chest tightness, asthma, dyspnea, dizziness, fatigue and other symptoms due to insufficient oxygen supply after exercise.
6. Don't "omit" to relax and organize activities.
Practice shows that relaxation and finishing activities can not only make athletes' cerebral cortex excited, but also accelerate their heartbeat and breathing frequency. By properly relaxing bare-handed exercises, walking, relaxing massage and breathing rhythm relaxation exercises, they can restore the quiet state before exercise, help restore muscle fatigue, reduce the discomfort of acid swelling, and avoid dizziness, fatigue, nausea, vomiting and dizziness after exercise and fitness.
Therefore, we should do a good job of relaxation exercise after each fitness, which is conducive to the recovery of the body and the improvement of fitness effect.
7. Don't take a shower right away.
Many athletes take a bath immediately after practice or competition, thinking that this can not only decontaminate but also eliminate fatigue. In fact, this practice is not scientific. Because the blood flow to the muscles increases during exercise, the heart rate is recalled. After stopping exercise, this situation will continue for some time. If you take a hot bath at this time, the blood will not be enough to supply other important organs, such as the heart and brain, and you will feel dizzy, nausea, general weakness and even other diseases, so pay special attention.
Taking a cold bath immediately after exercise does more harm than good. Because the metabolic process of the body is strengthened during exercise, the subcutaneous blood vessels dilate and sweat a lot. Take a cold bath immediately after exercise, so that a lot of heat generated in the body can not be dissipated well, forming internal heat and external cooling, destroying the balance of the human body and easily getting sick. The correct way is to take a rest after exercise and take a shower after the pulse is stable. It is wise to take a hot bath.
8. 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 so on.
9, can't drink to relieve fatigue.
After strenuous exercise, people's physical function will be at a higher level. Drinking alcohol at this time will make the body absorb alcohol faster and enter the blood, which will do more harm to organs such as liver and stomach than usual. This will cause fatty liver, cirrhosis, gastritis, gastric ulcer, dementia and other diseases for a long time. Drinking beer after exercise is not good, it will increase uric acid in the blood, which will greatly stimulate the joints and cause inflammation.
Matters needing attention in strenuous exercise
1, you can't be greedy.
Many people will sweat profusely after exercise. Because the body excretes a lot of water, what people need most after exercise is to drink water, especially some young people. For fun and enjoyment, they will drink some ice water while drinking water. There are two mistakes here. First, you can't drink a lot of water after strenuous exercise. Second, don't drink very cold water. Because during exercise, the blood vessels on the surface of the body are expanding, and all the pores are open when the body temperature rises, so you will sweat more.
If we immediately introduce cold water or plenty of water to cool the body, it will make the skin tighten, its thermoregulation disorder and other diseases. If immunity declines, it will lead to colds, diarrhea and asthma.
2, can't stand still
Many people will be exhausted after exercise. At this time, what they want to do most is to lie on the ground. But during strenuous exercise, your heart rate and blood flow speed up, and suddenly you come to a standstill. The contrast is too big, and your body is prone to emergency reactions. At this time, you will have signs of dizziness. Therefore, after strenuous exercise, it is necessary to slow down the exercise speed and let the heartbeat and blood flow have a buffer process.
You should do strenuous exercise according to your ability, whether it's running, mountain climbing or boxing. Before doing these strenuous exercises, you should have a certain understanding of your physical condition, whether your body can bear this strenuous exercise and how much it can bear. Only in this way can we do safe and healthy exercise.
Don't do those things after exercise and fitness.
During strenuous exercise, people's heart beats faster, muscles and capillaries dilate, and blood flows faster. At the same time, the rhythmic contraction of muscles will squeeze the venules, prompting blood to flow back to the heart quickly.
At this time, if you stop to rest immediately, the rhythmic contraction of muscles will also 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, causing palpitation, shortness of breath, dizziness, pallor, and even shock and fainting. Therefore, after strenuous exercise, we should continue to do some small movements, and then stop to rest after breathing and heartbeat are basically normal.
Ji er Ma Shang bathing
After strenuous exercise, in order to keep the body temperature constant, blood vessels on the skin surface expand, sweat pores expand and sweat increases, which is beneficial to heat dissipation. At this time, if the cold water bath is suddenly stimulated, the blood vessels will contract immediately, 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, the blood flow to the skin will continue to increase, and too much blood will flow into the muscles and skin, resulting in insufficient blood supply to the heart and brain, dizziness in the light, collapse and shock in the heavy, and other chronic diseases will be easily induced. So after strenuous exercise, you must have a rest before taking a bath.
Three bogeys: binge drinking to quench thirst
When thirsty after strenuous exercise, some people binge drink cold boiled water or other drinks, which will increase the burden on the gastrointestinal tract and dilute the gastric juice. This not only reduces the bactericidal effect of gastric juice, but also hinders the digestion of food. Drinking water too fast will also increase the blood volume too fast, suddenly increase the burden on the heart, cause temporary disorder of electrolytes such as potassium and sodium in the body, and even cause heart failure, chest tightness and abdominal distension. Therefore, it is not advisable to drink more water or cold drinks after exercise, otherwise it will affect the heat dissipation of body temperature and cause colds, abdominal pain or other diseases.
Four don't eat too much 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 so on.
Five avoid drinking alcohol to eliminate fatigue
After strenuous exercise, people's physical function will be at a higher level. At this time, drinking alcohol will make the body absorb alcohol faster and enter the blood, and the damage to organs such as liver and stomach will be greater than usual. This will cause fatty liver, cirrhosis, gastritis, gastric ulcer, dementia and other diseases for a long time. It is not good to drink beer after exercise. It will increase uric acid in the blood, greatly stimulate joints, cause inflammation and cause gout.
Six avoid smoking to relieve fatigue
Smoking after exercise will accelerate the metabolism of the human body, and the organs in the body are in a high-level working state, so that a large amount of smoke will enter the body. After exercise, the body cannot be satisfied because it needs a lot of oxygen, and it is more vulnerable to carbon monoxide, nicotine and other substances. So at this time, smoking is more harmful to you than usual, and poor oxygen absorption also affects the recovery of the body after exercise, making people feel tired more easily.
Never do those things after exercise and fitness. What can't I eat after exercise?
1, avoid eating vegetables raw.
There is no doubt that you will lose a lot of vitamins and minerals after exercise, but eating raw vegetables can't substantially supplement these nutrients. But you can choose to eat some raw vegetables from protein.
Step 2 avoid juice drinks
Soda is the first drink to be avoided, followed by juice drinks. Drinking sugary drinks after exercise, such as canned fruit juice, hand-cranked drinks or soda water, will slow down your metabolism. If you need to supplement electrolytes, you can eat bananas and drink boiled water.
Step 3 avoid eating scrambled eggs
Eggs with high content of protein are ideal food after exercise. However, it is not a good idea to eat the saturated fat of scrambled eggs. You should eat boiled or poached eggs instead.
4. Cream chocolate
Chocolate bars or other chocolates can give you a perfect energy burst after exercise. But its high sugar and calories will hurt your exercise goal. It is best to choose a small piece of dark chocolate.
5. Avoid sweets
Donuts or cakes are not one of the foods you need after 2 hours of exercise. There is wheat toast, peanut butter and jam to satisfy your craving for carbohydrates and sweets.
Precautions in sports
1, be sure to add water.
Exercise will cause water loss, and if it is not properly replenished, it will lead to dehydration. Therefore, before, during and after exercise, you should add proper amount of water to keep your body moist.
Step 2 avoid excessive exercise
Excessive exercise is not only easy to strain muscles, but also may cause other physical discomfort, such as endocrine disruption, decreased body resistance and uterine prolapse. Especially if women want to get pregnant and have children, or just exercise for health or weight loss, then you should avoid excessive exercise. Excessive exercise will affect fertility and lead to excessive muscle development.
3, wearing loose and comfortable
It is best to wear loose, comfortable, breathable and sweat-absorbing clothes when exercising. This can prevent overheating, accumulated heat, heatstroke and fainting. In addition, airtight clothes may rub your skin, causing redness and contusion.
4. Take sun protection measures.
If you are engaged in outdoor sports activities, it is also an essential step to take sun protection measures. Excessive exposure will not only cause water loss, but also make you tan and sunburn.