Matters needing attention after exercise and fitness
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, you should adjust your breathing rhythm and do some low-calorie activities, such as walking slowly, doing some relaxation exercises, or simply taking a deep breath to promote the blood of your limbs to return to your heart, so that you can get a return? 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 mixed with a lot of smoke, on the one hand, in addition to reducing oxygen content, is not conducive to paying off? Oxygen debt? Physical fatigue is difficult to eliminate; 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? 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 a lot of water to cool our bodies, it will make our skin tight and our body temperature will be out of balance. If our 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. However, during strenuous exercise, your heart rate and blood flow are accelerated, and you suddenly 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.
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