Precautions before exercise 1 1. How to prepare before exercise?
warm-up
1, warm-up, in addition to the routine warm-up from head to toe, joints, ligaments and muscles in all parts of the body should also be fully active. You can also do low-intensity aerobic exercise with the help of treadmills and exercise bikes.
2. 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.
3. After the whole body warms up, it is necessary to carry out activities of local joints, ligaments and muscles in a targeted manner. 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.
(b) After the relaxation exercise.
1, stretching in the opposite direction. At the end of fitness exercise, properly arranging muscle extension and stretching exercise in the opposite direction to the training site is of great benefit to accelerating physical recovery and preventing sports injuries. For example, at the end of shoulder-waist exercise, relaxing exercises such as horizontal bar hanging, knee lifting or swinging back and forth can quickly reduce the pressure and soreness of shoulder-waist joints, ligaments and muscles and promote the recovery of the body.
2, expert guidance, jogging for 5 to 10 minutes can fully promote the recovery of the body; Riding on an exercise bike with less resistance for 5 to 10 minutes after thigh exercise can not only relieve the tension of thigh muscles, but also restore muscle elasticity.
How to prepare before exercise? Some preparations before exercise are something that everyone should do seriously. People who exercise regularly know that only by warming up in advance can they not be accidentally injured in sports. When you watch professional athletes exercise, you can also see that they have done enough warm-up work before exercise.
Second, matters needing attention in fat exercise
1, do less bouncing.
High jump, long jump, skipping rope and even running fast are not suitable for fat people. Obese people, they are very heavy and put a lot of pressure on their knees. If you still do jumping rope and other sports, it is difficult to bear weight on your knees, which may easily lead to knee injuries.
2. Stretch carefully.
Obese people's lumbar vertebrae are surrounded by "fat" for a long time, and there will be some inertia. Sudden stretching exercise puts pressure on the "lazy" lumbar spine, making it unbearable, and may cause symptoms such as lumbar disc herniation.
Don't rush for success.
The weight loss effect of large base is more obvious than that of small base. However, with the rapid weight loss, there will be some conditions in the body, such as loose skin and easy rebound. Fat people are more suitable for gradual and slow weight loss.
4. Avoid long-term exercise
Standing for a long time and carrying heavy loads for a long time are very stressful for obese people. Especially in the same place for a long time. Exercise to lose weight should avoid carrying too much or too long on the same part. When doing strength training, the number of repetitions of the same movement should be done according to one's ability, and it is not advisable to be greedy.
3. What are the precautions for winter sports?
1, pay attention to exercise in winter, and don't get up too early.
Winter sports, especially when doing morning exercises, should not get up too early. Not only is the temperature too low and too early, but also because of the lowest oxygen content and many pollutants in the ground air, it is easy to have adverse effects on the body. It is generally advisable to wait for the sun to come out before exercising.
2. Exercise in winter to prevent frostbite.
Pay attention to prevent frostbite during winter exercise. Exercise exposed parts of the body in the cool, including hands, face, ears and feet. In addition, don't warm up or soak in hot water immediately after exercise, which will easily aggravate the occurrence of frostbite. You must massage the cold parts first.
3. Exercise to prevent dampness in winter.
Pay attention to avoid dampness in winter sports. Generally, it is easy to sweat after a little exercise, and once the sweat evaporates, it is easy to take away the heat from the body and make people catch a cold. After general exercise, you must scrub your body with warm water in time to promote blood circulation.
4. Pay attention to cold and warmth in winter sports.
Pay attention to cold and warmth in winter exercise. You can't wear too little and too thin during exercise, but you can't wear too much and too thick, which will affect exercise and even affect blood circulation. Generally pay attention to wear gloves and hats to protect your ears when you are cold and warm.
5. Exercise in winter to avoid sudden weather changes.
When exercising in winter, you should pay attention to avoid sudden weather. When the cold current passes through the border, the temperature drops suddenly, or it is windy, rainy or foggy, you should stop exercising. When the temperature is low and the humidity is high, the loss of body temperature is not good for the body.
Four, two major problems that must be paid attention to before exercise.
1, key carbohydrates
Carbohydrate is the priority source of fuel prepared by human body for physical activities, and it is also an essential part of athletes' training plan. Bread, rice, cereals, pasta, fruits and vegetables provide high-energy fuel for muscles, which can accelerate the re-storage of muscle fuel after exercise. If you don't eat enough carbohydrates, you will be more likely to get tired. How much carbohydrates are needed depends on personal training and personal needs. For athletes who train a lot, the daily carbohydrate demand is 6 grams to 10 grams per kilogram of body weight. For example, an athlete weighing 60 kilograms needs about 360 to 600 grams of carbohydrates every day if he trains for 2 to 4 hours every day.
2, efficient hydrating drinks
To get good exercise effect, drinks are essential. During high-intensity activities, the fluid in the body decreases, which will increase the possibility of heatstroke spasm, heatstroke failure or heatstroke. Drink drinks before, during and after exercise as part of your exercise plan. Get into the habit of drinking more drinks, even on days when you don't exercise. Water, sports drinks, fruits, vegetable juice or mineral water are all good choices. It is recommended to drink cold water or sports drinks during exercise, training and competition. Alcohol and caffeine dehydrate people, so they are not rehydration drinks. Drink 400 ml to 600 ml of drinks 2 hours before exercise, and drink 15 to 20 minutes every 150 to 350 ml during exercise.
Precautions before exercise Chapter II Precautions before exercise are as follows:
First, do a physical examination before exercise to ensure that there are no extreme diseases that can't participate in exercise, such as high fever, serious cardiovascular and cerebrovascular problems, serious other organ problems and serious diseases such as physical infection and inflammation that can't participate in physical exercise.
Second, we should pass the action evaluation, which can be done in many places now, so that we can know ourselves and find out the items suitable for adding.
Third, determine the amount of exercise and exercise time through cardiopulmonary function test.
Four, to learn the ability of self-monitoring, which includes the following points:
1. Make clear what is the index of stopping exercise, such as injury.
2. First aid for some diseases caused by exercise, including cardiovascular and cerebrovascular diseases and sports injuries.
3. Understand the indicators of fatigue.
4. Establish contact with others and ask others to help protect themselves, including wearing electronic devices such as mobile phones with alarm functions to maintain sports safety.
In the final analysis, the precautions of physical exercise are safety, effectiveness and persistence, and sports should be integrated into life.