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.