Sports is a project that needs long-term persistence. Three minutes of heat can't achieve the ideal fitness effect. Healthy exercise should grasp the time, but it should not be too intense. You should know how to exercise moderately. The following are five things that I have collected to do well before fitness.
Tips 1. Preparation before exercise
It is best to do it before exercise 10? 15 minutes to warm up, and then the main exercise. Don't forget to replenish water in time during exercise, because sweating and shortness of breath will accelerate the loss of water. It is best to cooperate with breathing (abdominal breathing) when exercising, and should stick to exercise slowly to avoid excessive strenuous exercise. Don't stop to have a rest immediately after the exercise, and continue to do it slowly and gently, about 10 minutes, so as not to cause sports injury.
Don't neglect sports equipment, because it is often the key to determine whether you will cause sports injuries. For example, when jogging, it is best to choose jogging shoes with good breathability and elasticity and protective soles and linings, or use knee pads to protect knees and ankles from excessive pressure caused by jogging.
It is best to wear light and loose clothes and avoid tights, because tights are not easy to dissipate heat after exercise, which may easily lead to heatstroke. Whether the site is suitable and safe, and air circulation are also things that must be paid attention to before the exercise.
Common sense 2. Exercise time should adapt to time.
Generally speaking, it is better to exercise in the morning, because the air in the morning is fresh, most of the indoor oxygen is absorbed after a night's sleep, and the concentration of carbon dioxide is relatively increased. If you exercise in a place with fresh outdoor air, you can expel carbon dioxide accumulated in your body, inhale more oxygen, enhance your metabolism and lay a good foundation for a day's work.
In addition, you can also exercise before and after a nap or before going to bed at night to eliminate the tension of the day and fall asleep easily, but the exercise should not be too intense, so as not to cause nervous system excitement and affect sleep. In short, many fitness exercises, which can be done at any time, are beneficial. However, it is not appropriate to do a little strenuous exercise before and after meals, because there is hunger before meals, and the blood sugar content is low, which is prone to hypoglycemia; After strenuous exercise, most of the blood flows to muscles, and the blood in gastrointestinal tract is relatively reduced, which not only affects digestion, but also causes diseases such as gastroptosis and chronic gastroenteritis.
Common sense 3. Exercise moderately, not excessively.
If you have loss of appetite, dizziness, headache, fatigue, sweating and listlessness after exercise, it means that the amount of exercise is too large, which exceeds the tolerance limit of the body and will damage the body due to overwork. Sun Simiao warned people in "A Thousand Daughters Should Be Prescribed":? The way to cultivate one's self-cultivation lies in hard work, but exhausted and powerful. ? So, how to master the amount of exercise is appropriate? Generally speaking, it is advisable not to feel excessive fatigue after each exercise; Some people also use pulse and heart rate as indicators of exercise. If you do a lot of exercise, your heart rate and pulse rate will be faster.
For normal adults, it is appropriate to increase the heart rate to 140 beats per minute; For the elderly, the exercise should be increased to 120 times per minute.
Common sense 4. Exercise should vary from person to person.
For the elderly, due to the decline of muscle strength, the nervous system is slow to respond and the coordination ability is poor. It is advisable to choose sports with slow and soft movements, relaxed muscles and full-body movements, such as walking, Tai Ji Chuan and jogging. For young healthy people, you can choose sports with a large amount of exercise, such as long-distance running, playing basketball, playing football and so on.
In addition, the nature of each person's work is different, and the sports they choose should also be different. For example, salespeople, barbers and chefs have to stand for a long time, which is prone to varicose veins of lower limbs. Don't run and jump more when exercising, but lift your legs on your back; Workers who often sit at their desks should choose some exercises to expand their chests, stretch their backs and raise their heads, and because they use more eyes, they should also carry out telescopic activities. In short, the choice of sports should not only conform to one's hobbies, but also suit one's physical condition. For mental workers, it is advisable to take less part in activities that make people nervous, while manual workers should exercise more parts that are rarely active in professional labor.
Common sense 5. Don't push and rub after sprain.
People who don't exercise often have low back pain and muscle soreness in the exercise area after exercise, which is caused by lactic acid accumulation and usually disappears automatically within a few days. After an accidental sprain or strain occurs in sports, it is very important to deal with it at the first time, which is related to the length of the recovery period of this part.
1. If you sprain or strain, you must stop the action immediately and sit down and rest quickly.
2. Check the injured part first to see if there is rapid swelling and limb deformation. If there is, a fracture may occur, because the fracture will be accompanied by a lot of internal bleeding and ligament tendon displacement. It is best to fix the affected area first and send it to the doctor quickly.
3. If there is no point 2, rest first, use ice as much as possible, and never rub the sprain and strain with your hands, so as not to aggravate the degree of tissue damage, cause secondary injury and make the swelling of the affected area more serious.
4. You need to use ice for the first 3 days after sprain and strain, each time 10? 20 minutes, several times a day, so that the degree of congestion and swelling of the injured part is minimized and the pain can be alleviated. The method of ice compress is: apply an ice pad or an ice towel to the injured part (don't ice directly, it will cause frostbite).
5. Hot compress can be applied on the fourth day after sprain, and hot towel can be applied to the affected area. Hot compress can promote metabolism and accelerate tissue renewal. Each hot compress lasts about 30 minutes, 2? Three times. If it lasts for 3? 10 day, the effect is better.
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