Life lies in exercise. Modern society is a pluralistic society, and sports are entering people's lives in an all-round way and becoming a necessary part of people's healthy life. People realize that physical exercise can not only enhance physical fitness, improve immunity, but also delay aging. Moreover, in the struggle between human beings and various diseases, physical exercise is an effective means to keep human body's function and physical fitness in the best state. Therefore, physical exercise can protect the same structure, function, nature and instinct of human beings. So, how to do physical exercise scientifically?

First, before exercise

First of all, we should learn the related knowledge of physical exercise. As the saying goes, "sharpening a knife does not mistake a woodcutter", and systematic and rich sports-related knowledge can let us know the matters needing attention before physical exercise. According to the experience in the book, it can effectively prevent us from making those routine mistakes and avoid injury. At the same time, understanding the different training characteristics of different sports can help us make a reasonable training plan and achieve twice the result with half the effort.

A few minutes of warm-up exercise before training or competition is a good preparation process for the body and attention. Generally speaking, warm-up refers to generally relaxing physical activities, including the intensity of exercise and a certain period of time, which is determined according to the health level of the body and the state of sports competitions. It takes 5 to 10 minutes for the general population, and the body is slightly sweaty. Its purpose is simply to promote the increase of heart rate, stimulate the frequency of breathing, increase blood flow and help deliver oxygen and nutrients to muscles, while helping to raise the temperature of muscles.

If you want to warm up effectively, you should choose the connection with the most muscle participation. You can do light aerobic training, such as jogging and cycling, and you can run in situ during the epidemic. The purpose of this step is to increase the temperature of muscles and cores, thus helping to improve neuromuscular function. Stretching can also be performed, such as static, dynamic or PNF stretching. The purpose of stretching is to increase the flexibility and mobility of joints, relieve muscle stiffness and reduce the chance of injury.

In recent years, sports rehabilitation has become more and more popular, and people are more and more aware of the importance of rehabilitation. So many people will do some "active" exercises during warm-up, such as "activating" rotator cuff muscles with elastic belt's big arm abduction, or "activating" hip muscles by tying elastic belt to his knees and doing a figure-eight walk. Or you can use the foam shaft to roll the muscles you want to use and relax the tense muscles.

There are also some specific exercises, such as doing squats with bare hands or squats with empty bars before squats, and doing light sprints before sprints. Its purpose is to prepare the neuromuscular system.

2. When exercising

Outdoor sports take many forms. Indoor choice, you can exercise indoors if you have the conditions at home, such as treadmills, multifunctional fitness equipment, dumbbells and so on. If not, you can jump rope, play Tai Ji Chuan, push-ups and sit-ups. Proper methods will have good results, and there is no need to entangle the equipment and methods too much. You should know that you can exercise in other ways. Therefore, it is also an important method to exercise at home during the epidemic.

There are many ways to follow when exercising. First, we must grasp the amount of exercise. For example, in running practice, you should choose a suitable distance according to your actual situation, but no matter what kind of exercise you choose, you should follow the principle of growing up from small to large, and don't suddenly increase the amount of exercise and cause sports injuries.

Second, pay attention to the speed of action. As long as dynamic muscle strength exercises are carried out, there is a problem of movement speed, and load is closely related to speed. The greater the load, the smaller the speed. Third, control the amount of exercise. For ordinary physical exercisers, it is not necessary to carry out strength training every day, especially during the epidemic. Even in order to develop muscle strength, using strength exercises every other day is enough to achieve the ideal effect. Fourth, we should be comprehensive and persistent. When exercising, we should pay attention to the diversity of activities and the overall improvement of physical function in order to achieve the exercise effect. And the effect of regular exercise is obvious and lasting, so exercise should be regular, and you can't fish for three days and dry the net for two days.

In addition to exercise, do the necessary water supplement. When you are exercising, your body will lose water quickly because of sweating, and these liquids must be replenished in time. Otherwise, over time, people will be dehydrated and feel thirsty. So, don't forget to hydrate your body from beginning to end.

You need a necessary rest at the end of the exercise. Just as the body needs time to "warm up" before exercise, it also needs time to restore calm and let the heart rate return to normal after exercise. Slow down slowly until the heartbeat returns to below 120 beats per minute. When you feel that your heartbeat tends to ease and your breathing is gradually stable, you have completed the final "cooling down" work.

3. After exercise

You may feel pain in the practice area after every full exercise, especially after a period of rest. Especially during the epidemic, you may not have the opportunity to go out to exercise. After the epidemic, I suddenly feel sore and unwell in sports. In the face of such a situation, you can do the necessary stretching exercise. Stretching helps you relax your muscles, so as to prevent muscle aches the next day. The best time to do this action is after the exercise, and it must last for 20~30 seconds at the same time, which will help the muscles relax and let the bodybuilders get more meaningful stretching exercises.

Matters needing attention in exercise

First, avoid exercising under strong light. Around noon, the temperature is the highest under the scorching sun. In addition to swimming, avoid exercise at this time and beware of heatstroke. In summer, the sun's ultraviolet rays are particularly strong, and people's skin may be burned if exposed for a long time. Ultraviolet rays can also penetrate the skin and bones, radiate to the meninges and retina, and cause damage to the brain and eyeballs.

Second, the exercise time should not be too long. An exercise time should not be too long, generally 20~30 minutes, so as to avoid excessive sweating and dizziness caused by excessive body temperature. If you exercise for a long time, you can arrange 1~2 breaks in between.

Don't drink plenty of water after exercise. If you exercise and sweat like drinking a lot of water at this time, it will increase the burden on the blood circulation system, digestive system and especially the heart. At the same time, drinking water will make you sweat more and lose more salt, which will cause cramps and cramps. Don't take a cold bath immediately after exercise. Because the heat generated by the body increases rapidly after exercise, the capillaries of the skin also expand a lot to help the body dissipate heat. Sudden supercooling stimulation will suddenly close the pores that have been opened on the body surface, leading to disorder of internal organs of the body, abnormal temperature regulation of the brain, and even illness.