1. Eat something digestible half an hour before exercise; Do not exercise on an empty stomach for a long time to prevent dizziness caused by hypoglycemia;

2. Remember to warm up, jog or spin when exercising; Don't do too much exercise at first, pay attention to step by step;

3. During exercise, you should properly replenish water, drink mineral water or cold boiled water or sports drinks, but you should control the amount, not binge drinking, a small number of times, and not drinking ice water;

4. Don't do strenuous exercise immediately after meals to prevent stomach cramps and abdominal pain. Generally, you can exercise at least 1 hour after meals, and you can't eat greasy and salty food.

5. Take a warm bath after exercise to protect your skin, and don't use soap that is too alkaline; Ensure the hygiene of clothes and utensils, prevent bacteria from breeding, and not be too cold or too hot;

6. Ensure sleep and rest; Maintain a good mental state and be willing to exercise;

7. When women exercise during menstrual period, they should pay attention to choosing moderate fitness exercise with little exercise, and avoid taking part in too intense running and jumping exercise and local weight-bearing exercise (such as squats, supine leg lifts and other exercises to increase abdominal pressure), so as to avoid excessive menstrual blood or changes in the position of the uterus.

8. In order to achieve better exercise effect, we should:

(1) Quit smoking to prevent nicotine, pyridine, tar and carbon monoxide from entering the blood and poisoning people;

(2) Abstain from drinking to prevent respiratory center paralysis and myocardial steatosis, which will affect heart function;

(3) Don't joke. Overload exercise must concentrate and go all out. Joking will distract athletes or make them stop laughing, thus destroying the rhythm of action.

(4) Don't gossip. It destroys the rhythm of action, and it is difficult to achieve the expected goal in the quality and quantity of action. * When swimming, cramps mostly occur in the calves and toes, but also in the fingers, thighs and even abdomen. * Make necessary preparations before swimming, and massage the parts prone to cramps properly.

* Before entering the water, shower with cold water or pat your body and limbs with cold water to adapt your body to low temperature.

* Swimming time should not be too long, and it is not appropriate to swim again when you are tired or hungry.

* People who sweat a lot in summer and are prone to cramps should pay attention to supplementing light salt water and vitamin b 1. Strengthening a variety of exercises (such as cold water bath) at ordinary times can effectively avoid cramps when swimming after improving the adaptability of the body.

* Be sure to keep calm when swimming cramps, and don't panic and suffocate to aggravate cramps. * Cramp self-help generally adopts the method of lengthening cramped muscles. When the cramped muscles are stretched to a certain extent by external forces, cramps can generally be relieved. For example, if the calf, toe or hind leg muscles cramp, the swimmer can take a breath to make the body float on the water, hold the toe of the cramped limb with the hand opposite to the cramped limb, and pull it hard in the direction of the body, and at the same time press the palm of the same side on the knee of the cramped limb to help the cramped limb straighten, which can generally be relieved. On the contrary, the muscle group on the front side of the thigh cramps, so that the muscle group on the front side of the knee joint can be lengthened and relieved by pulling the fist in the direction of the arm. If your fingers cramp, you can clench your fist hard first, then open it hard, and it can be relieved after repeated several times quickly.

* Swimming cramps, don't continue swimming after relief, otherwise it is easy to cramp again and have an accident. That is, dry your body and rest in time when you go ashore, keep warm, and massage the parts that still feel pain properly to further relieve it.