Exercise is simple to say, as if we were born with skills. However, improper exercise can also lead to serious problems and even lead to people losing their lives. Xiao Li, who just entered the university campus this year, was rushed to the hospital because of improper exercise. The doctor who was admitted at that time also said that it was lucky to get medical treatment in time, otherwise Xiao Li, who was young, might have lost his life.
Why does exercise still cause such a serious problem?
Xiao Li's problems in sports are actually not a case, others may have encountered them. The reason lies in Xiao Li's improper choice of exercise time. In fact, exercise depends on the time, not all the time.
Xiao Li chose to play basketball after dinner, and strenuous exercise led to intestinal volvulus, followed by intestinal obstruction. This situation is very serious, the exercise time is wrong, and the consequences are really unimaginable.
Exercise is good for your health, but it will be good for your health if you exercise. The most important thing is to avoid misunderstanding about sports.
Myth 1: short-term strenuous exercise
Many people feel that they don't have time at ordinary times, they have to be busy with work during the day and take care of their children when they go home at night. By the weekend, I can finally take time out to exercise. There is plenty of time on weekends, and the accumulated exercise in a week can finally be released.
The effect of strenuous exercise in a short time is not good, nor can it play a role in strengthening the body. Moreover, because you don't exercise for a long time, your body can't bear too much exercise load, and muscle strain will occur.
Myth 2: No warm-up before exercise.
Warm-up, although this term is familiar to many people, but many people ignore the importance of warm-up during exercise. Warm-up before exercise can remind the body of the next exercise and make the body react in advance. When the body receives the signal to exercise, muscles can better participate in exercise.
Warming up before exercise can also reduce fatigue after exercise. For people with bad knees or ankles, warm-up before exercise is more important. Especially when doing high-intensity exercise, you must do warm-up exercises to avoid muscle strain.
Myth 3 Exercise in the morning
Some people don't want to live on the first floor, mainly because it is too noisy. Old people are used to getting up early, and getting up early for exercise is also their habit. It's just that this habit is not suitable for all seasons. Get up early in summer, the air is better, the temperature is lower and the light is not so strong. So summer is suitable for morning exercise.
But the temperature is too low in winter morning, so going out to exercise at this time often leads to accidents. Winter is also the season when blood pressure is most prone to accidents. Cold stimulation can lead to vasoconstriction, blood pressure fluctuation and increase the risk of cardiovascular and cerebrovascular diseases.
Myth 4: Excessive exercise intensity
High-intensity exercise can help the human body consume more energy. And many people think this sweaty exercise is more enjoyable, but high-intensity exercise is not suitable for everyone. When the human body can't adapt to this high-intensity exercise, the body will have problems.
Sports glow dissolution is one of the common problems in sports, especially after a short period of strenuous exercise. The main manifestations are muscle soreness and fatigue, which may lead to renal function problems if not treated in time. Exercise intensity, step by step.
Myth 5: Improper choice of sports location
Although we often say that we can exercise anytime and anywhere, we should also pay attention to the choice of venues. Some people are used to running on the sidewalk of the street. These places often have more cars. Pollution caused by dust in the air and automobile exhaust will also enter our lungs with breathing, affecting lung health.
As far as possible, choose the exercise venue in the park or stadium, which is relatively quiet and the air is fresher. Such a venue is the most suitable place for fitness.
Myth 6 Drink plenty of water after exercise.
When exercising, the body often sweats. Sweating more, urine excretion will be reduced, and the body will be short of water. So many people drink a lot of water after exercise, but they don't know that this practice is more harmful. Drinking plenty of water in a short period of time can't replenish water, and even aggravate water loss, which will affect your health.
Drinking water after exercise is not binge drinking, but drinking a small amount of water many times. Pay attention to the supplement of water during exercise, and don't wait until you are thirsty to drink water. Thirst is also a sign that the body is short of water. Drink water and learn to drink water actively.
Inappropriate exercise can not only keep fit, but also adversely affect health. How to exercise, how to choose exercise time, exercise intensity and exercise mode? The answer is not complicated. In the National Fitness Guide issued by the State Sports General Administration, the answer is given on how to keep fit. See how the national instructions of sports are answered.
1 sports mode
Everyone's age and physical health are different, and the suitable exercise methods are naturally different. For example, middle-aged and elderly people are not suitable for running, and choose a relatively more soothing jogging, brisk walking or cycling. Aerobic exercise with relatively stable exercise mode can improve the cardiopulmonary function of middle-aged and elderly people, and can also play a role in regulating blood lipid and lowering blood sugar.
2 Exercise time
The length of exercise time has different effects on the body. How much time do you have to exercise every day? The "National Fitness Guide" also clearly stated that for those who regularly participate in physical exercise, the daily exercise time should be controlled within 30~90 minutes.
3 Exercise intensity
The higher the intensity of exercise, the better. For people who exercise less, you can choose low-intensity exercise methods at first, such as walking. At this intensity of exercise, the body only feels a little hot, but it won't sweat. People who exercise regularly can choose moderate-intensity exercise methods, such as brisk walking and jogging. When exercising, it is advisable to sweat slightly.
4 Motion frequency
The higher the exercise frequency, the better. Pay attention to step by step. Don't exercise too often at first, but daily exercise frequency will bring more serious fatigue. Aerobic exercise, initially three times a week. Wait until the body gradually adapts, and then increase it to five times a week. And the time of exercise, from less to more, gradually increased.