Choose the precautions in the gym and do enough warm-up exercise before strenuous exercise. Exercise is an important way for us to keep our body function. Aerobic exercise is very beneficial to our health. It is said that life lies in exercise. Now share the skills of choosing the points for attention in the gym.

Select 1 1 to set your own fitness goals.

You hope? Lower cholesterol? Still want to lower blood pressure? These are our fitness goals. It is a kind of motivation to inspire us to keep fit.

Step 2 be careful of getting hurt

The best way to treat injuries is to prevent injuries to feet, knees and other parts in fitness; If you are unfortunately injured, you should stop exercising and go to the hospital in time.

Step 3 choose daytime fitness

Try to put the century of daily fitness in a certain time period in the morning or evening to ensure that this time period can be completely controlled by yourself. And you must exercise for at least half an hour five days a week. But remember not to exercise at noon.

4. Exercise cautiously and moderately.

Especially those over 35 years old, do a good physical examination before the start of training. As a part of physical assessment, health care doctors put forward a fitness plan, which includes: exercise mode, intensity, frequency, duration, exercise goals, etc.

5. Prepare clothes and equipment needed for fitness.

If you choose to go fast or jog, it is enough to have sports shoes and sportswear; If you choose swimming, cycling or other sports, you should prepare corresponding equipment.

6. Accompanying fitness can provide team help.

The advantage of team fitness is that when you are not so active in fitness, the team can motivate you to exercise.

7. Choose your favorite activities.

Not everyone is suitable for running. You should determine the way of regular activities according to your physical condition and activity preferences. This can not only achieve the purpose of exercise, but also avoid the monotony and give up halfway caused by single exercise.

Precautions for choosing a gym 2 What pollutants are there in the gym?

First, the new gym will have building pollution, such as radioactive radon and ammonia pollution, formaldehyde and benzene pollution caused by decoration and indoor furniture. Radon exists in building cement, slag brick, decorative stone and soil, and its main harm to human body is lung cancer. Ammonia mainly comes from concrete antifreeze, and formaldehyde mainly comes from various plates, such as wood-based panels. Benzene series can also cause cancer or blood diseases in paints, adhesives and various interior wall coatings.

The second is the air pollution caused by the bodybuilders themselves. There are mainly the following types:

1, carbon dioxide pollution. Carbon dioxide mainly comes from human respiration. Studies have proved that the amount of carbon dioxide produced by different people's activities is different, which is about 10 times that of static activities. Especially when there are dense indoor people and poor ventilation, it is easy to cause discomfort such as nausea and headache, which is caused by the increase of carbon dioxide content. Indoor carbon dioxide concentration generally does not exceed 0. 15%, as an index to evaluate indoor air pollution.

2. Inhalable particulate pollution caused by exercise. Generally speaking, it refers to the ground dust produced by people during exercise and the shedding of clothes, shoes and socks, epidermis, etc. These particles with a particle size less than 5μm can be inhaled into human respiratory system and even infiltrated into lung cells. Inhalable particles may not only become carriers of microorganisms, but also contain toxic substances or other pathogenic and carcinogenic substances.

3. Odors and microorganisms discharged from the body surface. The malodorous substances in indoor air mainly include ammonia, methyl mercaptan, hydrogen sulfide, methyl dithiotrimethylamine, acetaldehyde and styrene. At the same time, bacteria and viruses coexist with particulate matter in the air, and they will also change with the amount of dust in the air. Especially in public places where people are concentrated, a large number of airborne microorganisms and suspended particles can be found.

The third is noise pollution. Loud password sound and powerful "1234" during fitness exercise are the signs of gymnasiums, and they are also a kind of noise pollution. Noise will accelerate myocardial aging and increase the incidence of myocardial infarction. People who have been exposed to noise for a long time can increase the secretion of adrenal glands in the body, resulting in a series of uncomfortable symptoms such as vasoconstriction, elevated blood pressure, accelerated heart rate, headache, forgetfulness, decreased attention, weakened digestive ability, and physical and mental decline. The state stipulates that the dynamic noise of entertainment places shall not exceed 85 decibels.

In addition, due to the high density of people in the gym, athletes' breathing capacity is also relatively large, which will not only cause insufficient indoor fresh air, but also make athletes inhale more harmful substances. According to research, normal people breathe 30 cubic meters per hour, while active people breathe more than 50 cubic meters per hour. If each person supplies 20-30m3 fresh air per hour, the carbon dioxide content in the indoor air can be below 0, 1%, and the air at this time is relatively clean. However, due to the influence of conditions, gyms generally use underground buildings, which are relatively closed and have no independent ventilation system, resulting in a serious shortage of indoor fresh air. How does the gym prevent air pollution?

In order to prevent indoor environmental pollution in gymnasiums from harming human health, experts from the Environmental Monitoring Center of China Interior Decoration Association remind everyone to pay attention to the following aspects:

1, reasonably choose the location of the gym, and pay attention to eliminating and reducing indoor environmental pollution;

2. Strengthen the ventilation system of the gym, and it is best to install independent ventilation facilities if possible;

3, pay attention to control the number of activity personnel, to ensure that everyone has a certain activity space;

4. Pay attention to the detection and purification of indoor harmful gases. Especially in newly-built and renovated gymnasiums, we must strictly control the contents of indoor harmful gases such as formaldehyde, benzene, carbon dioxide and inhalable particles.