Lu Yifan, a professor at the Department of Human Sports Science of Beijing Sport University, pointed out that because people don't exercise for a long time, their muscles are always in a state of relaxation. Sudden sports will upset the balance between human physiology and body. Exercise often leads to various sports injuries, and symptoms such as dizziness, nausea and abdominal pain will appear after exercise. For people with weak constitution and poor health, more attention should be paid when resuming exercise. Senior fitness coach Xiong Bingqu pointed out some precautions for you.
Don't jump vertically with bad joints. When jumping, you need to mobilize most muscles such as legs, arms and waist, and at the same time, all parts of bones and joints should cooperate with each other. For people with poor joints, especially those who don't exercise for a long time, vertical jumping will increase the incidence of sports injuries such as sprains and muscle strains.
People with weak constitution swim less. Swimming is more active, and the heat transfer speed of water is much faster than that of air. Because the water temperature is low and the water pressure is high, the speed at which people consume heat in water will also accelerate. So people with weak constitution are prone to dizziness, chest tightness and other symptoms.
Patients with hypertension should not ride spinning bikes. Spinning exercise is intense and fast-paced, which easily leads to rapid heartbeat and high blood pressure. Tai Ji Chuan, gymnastics and other sports can play a good role in lowering blood pressure. But when you start exercising, you should strictly control the amount of exercise, and the highest heart rate during exercise should not exceed 100- 130 times per minute.
The cervical vertebra is not good, so don't do shoulder exercises. This kind of exercise will put a lot of pressure on the neck and easily lead to neck muscle strain. People with poor cervical spine may wish to try swimming, aerobics and other full-body exercises, but the movements must be slow.
In this regard, Lu Yifan introduced two best sports methods.
Jogging is the best way to exercise. Jogging intensity is low, and people can control their time and exercise at any time according to their physical condition. Therefore, jogging can be said to be the best way to restore exercise. In addition, easy jogging can also enhance human respiratory and cardiopulmonary functions, increase vital capacity, and improve human ventilation and ventilation capacity. Studies have proved that the oxygen supplied to the human body when jogging is 8- 12 times higher than when sitting.
Simple strength exercises such as dumbbells and push-ups are also applicable. Strength exercises can effectively exercise the flabby arm muscles. However, it should be noted that strength movement must be done according to one's ability. If you can do 30 push-ups at a time and then take a long rest before exercising, you must halve the amount of exercise, otherwise you are likely to strain your muscles.
"The intensity of exercise should gradually transition from low intensity to medium intensity, the duration should be gradually lengthened, and the amount of exercise should be changed from less to more." Lu Yifan said that under normal circumstances, it is best to do exercise every other day in a week, that is, to do exercise three times a week, and the time of each exercise should be controlled within 30 minutes. If you are really busy, you can spare 10- 15 minutes for exercise every day. Doing housework and climbing stairs are all good ways to exercise. In addition, you must be prepared before exercise. Leg press, chest enlargement, ankle twisting and other activities can greatly reduce the chance of injury in sports. ▲
Life Times (June 24, 2008)
Exercise and avoid 20 misunderstandings.
Article source: Beijing Youth Daily
Now everyone understands the importance of physical exercise. With the enhancement of people's health awareness, more and more people join the team of physical exercise. However, some people lack understanding of the nature of sports, their own physiological stages and safe sports, or have a wrong understanding of sports, and persist in wrong sports habits and actions for a long time, which makes it difficult to achieve the expected results. Even if there are some benign changes, it has caused damage to other aspects of the body. Here are 20 misconceptions about sports. Let's check them out. Do you have it yourself?
Myth 1: The initial exercise is a high-intensity exercise.
Sudden large-scale exercise makes it difficult for the body to adapt, which may lead to severe fatigue, body aches or recurrence of old diseases, and may also cause tendon and muscle strain, making it difficult to keep exercising for a long time. The correct exercise method is: start with a small amount of exercise, small amplitude and simple movements, so that the body can have an adaptation process, also called fatigue period, about half a month, and then gradually increase the amount of exercise and increase the amplitude, and the movements should change slowly from easy to difficult.
Myth 2: The first time you exercise with equipment, you think that you can get exercise only by doing all the equipment once.
In fact, there is absolutely no need to make equipment that can't land every time you exercise. That not only takes up a lot of your time, but also makes it difficult to maintain normal exercise because of sudden excessive and intense exercise. The correct way is to ask a fitness instructor or make an optimal exercise plan according to your own situation, and realize your fitness plan step by step in a planned way.
Myth 3: As long as you exercise more and don't have to control your diet, you can achieve the goal of losing weight.
This method can only achieve the balance of heat in and out or not increase obesity. In fact, drinking sweet drinks, eating cakes and dried fruits, especially dried fruits that can extract oil and high-calorie foods, can make your hard-earned weight loss achievements go up in smoke. Therefore, in order to achieve a lasting weight loss effect, besides exercise, we should also make reasonable adjustments in diet.
Myth 4: Fasting exercise is harmful to health.
Studies have proved that moderate exercise, such as walking, dancing, jogging, aerobic exercise, cycling and so on. 4 ~ 5 hours after a meal (that is, on an empty stomach) helps to lose weight. This is because no new fatty acids enter the body at this time, and it is easier to consume excess fat, especially postpartum fat. The weight loss effect is better than 65438+ exercise for 0~2 hours after meals.
Myth 5: Only sweating is effective.
Sweating without sweating cannot be used to measure whether exercise is effective or not. The sweat glands of human body are different, which are divided into active and conservative types, which is related to heredity. Warm-up is first to adapt to the subsequent exercise, which is conducive to stretching and avoiding injury. Warm-up is not necessarily sweating.
Myth 6: The greater the exercise intensity, the better the weight loss effect.
That was not the case. Studies show that the reduction of body fat depends on the length of exercise, not the intensity of exercise. Because at the beginning of various sports, the glucose in the body is consumed first, the sugar is consumed, and the fat is consumed. But strenuous exercise is exhausted after consuming sugar, and it is difficult to continue, so fat consumption is not much, and the purpose of losing weight cannot be achieved. Only slow and steady exercise can consume more calories and achieve the goal of losing weight.
Myth 7: Morning exercise is better than late exercise.
In fact, people's blood cohesion is high in the morning, and the risk of thrombosis increases accordingly, which is the peak of heart attack. On the contrary, dusk is the ideal time for physical exercise, because the heartbeat and blood pressure at dusk are the most balanced and most suitable for the changes of heartbeat and blood pressure during exercise; Smell, hearing, vision and touch are the most sensitive at dusk, and people's stress ability is the highest peak in a day; At dusk, the ability to dissolve thrombus in the body also reached the best level. Therefore, it should be better to exercise at night than in the morning.
Myth 8: After a period of exercise, muscles will not shrink.
After a few weeks of exercise, the tissues in the body began to change, the muscles gradually shrank, and the fat began to grow due to the reduction of calorie consumption. Therefore, exercise is not a once-and-for-all thing, and the interval between forcibly stopping exercise should not be too long.
Myth 9: No matter what sport you choose, you are used to wearing a kind of shoes.
Sports shoes should be selected according to different standards. Pay attention to functionality, wear different shoes for different sports, and be comfortable for your feet. The air cushion of sports shoes can prevent vibration, reduce joint pressure and ensure sports safety.
Myth 10: Keep exercising despite illness.
This is one of the most dangerous misunderstandings. If you feel unwell recently, you should stop exercising or reduce the amount of exercise. Otherwise, it will aggravate the condition and prolong the illness period. If you have dizziness, chest tightness, chest pain, shortness of breath and other symptoms during exercise, you should immediately stop all activities, call an ambulance when necessary, and avoid persistence or waiting, especially for middle-aged and elderly people, to prevent sudden death induced by exercise.
Myth 1 1: stopping sports makes people fat.
In real life, some people do gain weight after they stop exercising. But the key to getting fat is not just to stop exercising, but to eat the same amount of food after stopping exercising, so that the calories taken from food greatly exceed the calories consumed, thus causing obesity. If you stop exercising and reduce the calorie intake in food with the consumption and reduction of calories, you won't get fat.
Myth 12: As long as it is exercise, any form will do.
The choice of sports should be based on physical health and physiological stage. People with osteoarthritis and degeneration of knee joint are not suitable for climbing mountains, stairs, squatting and other activities. Patients with hypertensive heart disease are not suitable for doing too strenuous exercise. Exercise must be done according to your physical condition, especially for patients with chronic diseases, and it is best to consult a doctor.
Myth 13: As long as you exercise, you may accelerate knee joint degeneration.
With the increase of age, the knee joint will degenerate, which is a natural phenomenon, but it is wrong to stop exercising completely. People who don't exercise are prone to osteoporosis, muscle atrophy, lack of agility and coordination, and physical decline. People with knee joint diseases should try to reduce the load, walk long distances, stand for a long time, and don't practice running, jumping and squatting. It is best to choose sports that are harmless to the knee joint, such as swimming, cycling, walking, mat sports and so on.
Myth 14: Drinking alcohol during exercise fatigue can relieve 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 more serious than usual. Ethanol needs liver decomposition, consumes a lot of vitamin B 1, and aggravates muscle soreness after exercise.
Myth 15: I can't, I can't do it, I have no confidence.
Some people lack confidence in themselves, and when they see others exercising well, they feel that they are better than themselves; Another idea is that if you don't do well, you are afraid of being laughed at. In fact, these ideas are unnecessary. For mass fitness, everyone's starting point is impossible to be unified, and actions can be arbitrary, with emphasis on persistence and exercise effect.
Myth 16: It is normal for motor function to decline.
In daily life, many people can feel that the function of their physical activities is slowly declining without intervention, which is wrong. Exercise of motor function is the most effective way to maintain function. For example, with a hand with more fingers, you can stretch your fingers, straighten your five fingers hard, and then relax and practice repeatedly. Daily physical activity is mostly flexion exercise. It is very effective to take antagonistic actions during exercise and do some stretching and static actions after warm-up to slow down the degradation speed.
Myth 17: When exercising, drink more water when you are thirsty or endure not to drink when you are thirsty.
As long as you have exercised, you will have this experience, and you will feel thirsty when exercising. Drinking plenty of water at this time will stimulate the stomach, but it is wrong to endure it. As long as you feel particularly thirsty, it means that your body is in a state of water shortage. Even during exercise, you can properly replenish water to prevent physical exhaustion. The method of hydrating should be to swallow slowly with a small mouth. Don't hydrate too much each time, and the water should not be too cold, as long as it can relieve thirst symptoms. Exercise within one hour can supplement warm water.
Myth 18: Stop taking a rest immediately during strenuous exercise.
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. A large amount of blood that originally flowed into the muscle could not flow back to the heart through muscle contraction, and the peripheral blood increased, which led to a drop in blood pressure and temporary ischemia of the brain, causing palpitation, shortness of breath, dizziness, pallor, and even shock and fainting.
Myth 19: Take a bath immediately after a lot of exercise.
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.
Myth 20: Eat a lot of candy after exercise.
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 elimination of creatine and prolong the recovery time of the body. Because vitamin B 1 participates in glucose metabolism, it can also help the liver to decompose creatine and make it excreted quickly. Therefore, it is best to eat more foods containing vitamin B 1 after strenuous exercise, such as coarse grains, vegetables, liver, eggs and so on.