It is very important to warm up before exercise and stretch after exercise. Stretching after exercise helps to relax muscles and improve muscle elasticity, which is one of the "magic weapons" to reduce sports injuries. The stretching exercise time should be at least 10 minute, or about 1/3 of the exercise duration.

During exercise, the muscles keep contracting and exerting force, and the elasticity decreases. If you don't stretch for a long time after exercise, it may bring the following problems:

One is local inflammatory factors, metabolic waste, etc. It may not be discharged, fatigue will increase, and the recovery speed will slow down;

Second, increase the risk of injury. When the body is tired for the next training, it is easy to cause fatigue accumulation, and it will also make the movements cumbersome and stiff, which will have a great impact on the joints and induce sports injuries such as "running knees";

Third, joint and muscle pain can also lead to protective spasm of muscles, further aggravating muscle tension and forming a vicious circle. ?

2, the principle of comprehensiveness

Different types of sports bring different fitness effects. Sports categories should be a little miscellaneous, preferably including aerobic exercise, strength training and flexibility training.

Aerobic exercise can make the heart and lung function better, and also directly affect the activity ability of the whole body organs; Strength training helps to improve muscle strength and avoid problems in daily activities such as walking, running and jumping caused by insufficient strength; Flexibility training is stretching exercise, which can improve the stretching ability of muscles and effectively prevent sports injuries. ?

Because each exercise mode acts on different parts of the body, the fitness effect is different. When choosing a sports mode, please note the following points:

First, balance, exercise must be systemic, and the neck, trunk, limbs, heart and brain must be exercised;

Second, targeted, exercise should be combined with their own professional characteristics. For example, people who work in upper limbs can focus on exercising lower limbs;

Third, alternate, aerobic exercise and stretching exercise are combined with each other, or brisk walking and running alternately.

3, the principle of accuracy

As long as the action standard and exercise load are reasonable, sports injuries can be avoided. The main causes of sports injury accidents are "fake" posture, no effort and irregular movements.

For example, "sit-ups with your head in your arms hurt your body" comes from irregular movements. In fact, sit-ups can exercise the core muscles well. If you put your hands behind your head or your ears or your chest, you can pull your torso with your abdomen instead of your hands and head, and it won't hurt.

4, the principle of step by step

The frequency of exercise varies from person to person, but you should exercise at least three times a week, and it is best to gradually increase it to five times a week to ensure the fitness effect. ? No matter what the level of physical fitness is, you should do what you can when exercising, and you can't ignore the signals sent by your body. If you have dizziness, dizziness, chest pain, nausea, shortness of breath, palpitation, vomiting and other symptoms during exercise, you should stop exercising immediately and seek medical advice in time.

If there is persistent and obvious fatigue after exercise, the exercise time or times should be reduced appropriately. When you feel in good health, you can also exercise for a while. ? People who don't usually exercise regularly, especially the elderly, must start with low intensity (about 50% or slightly lower than the maximum heart rate), short time (about 10 minute) and long interval (exercise for 2~3 days a week), and then gradually improve the intensity after 3~6 months of adaptation.

5, the principle of perseverance

To achieve good fitness effect, to overcome their inertia, it is essential to insist on exercise.

First, according to their physical fitness, athletic ability, etc. Establish achievable exercise goals and make feasible exercise plans;

Second, work and rest should be combined in life to avoid giving up the exercise plan because you are too busy or too tired;

Third, we should understand sports from the height of "sports is a part of life", find a fitness partner and stick to it for a long time.

People's Network-These principles of less exercise are harmful to health.