Matters needing attention in anaerobic exercise
Before exercise: warm-up exercise is essential, and it is not advisable to have an empty stomach!
It is necessary for anyone to warm up before exercise. It is common for some young people to start running as soon as they go out, and there is no activity to relax joints and ligaments at all. This is very dangerous! Because, in the case of low temperature, the reflex contraction of blood vessels, the viscosity of muscles themselves increase, the range of joint activity decreases, the extensibility of ligaments decreases, and the brain's command ability to muscles will also decrease. If you don't warm up enough before exercise, sudden exertion will strain joints, ligaments and muscles, which will seriously affect your daily life. Exercise has become a kind of injury!
Therefore, no matter when, where and at what age, warm-up activities should be done before exercise. You can jog for a while and stretch all joints, especially the main joints, when your body sweats slightly. The content can be changed according to personal preference. As long as moderate activities make the body a little warmer, and then more urgent and intense activities are carried out, the body can basically adapt. At this time, the body needs to reserve enough energy to ensure the smooth realization of the purpose of strengthening the body.
Exercise consumes a lot of energy, and there is little energy left after one night's consumption. Exercise on an empty stomach in the morning can cause hypoglycemia, dizziness, dizziness and even fainting. Therefore, it is advisable to drink some sugar water and eat a piece of bread before exercise, especially for patients with hypertension. Drinking a cup of boiled water before exercise can dilute the blood and avoid coronary circulation disorder. But this is not enough, and it is even more inappropriate to exercise after a full meal. Because most of the blood in the body will be concentrated in the digestive system after meals, if you exercise, some blood will flow from the digestive system to the limbs to provide energy, which will not only seriously affect food digestion, but also lead to abdominal distension and stomach pain, which may lead to gastroptosis in the long run. Therefore, it is best to start exercising one hour after meals, or eat less nutritious and high-energy foods, such as bananas, honey, jam bread, energy bars, etc., and then eat dinner after exercising for a while.
Exercise: prevent injuries step by step and replenish water when the weather is dry!
Most injuries are caused by overtraining. Every time you exercise, in addition to making full preparations, you should also strictly abide by the principle of gradual progress, so that your body can gradually adapt to the stimulation of exercise and gradually become stronger. The famous training mileage rule: the mileage increment you run every week should never exceed 10%. At the same time, follow the training method of alternating strong and weak movements. If you are very tired after exercise and still feel unwell, headache, dizziness, chest tightness, palpitation and loss of appetite after a few days of rest, it is likely that you have exercised too much and your recovery measures are improper. You must reduce the amount of exercise and pay attention to nutritional recovery in the next exercise.
Why does intensive training for several days increase the probability of injury? Because exercise makes the glycogen, vitamins and minerals stored in the body lose a lot, the originally dry body begins to dehydrate, just like a car without oil-water refrigeration, how can it run fast? Be sure to add appropriate drinks when exercising!
If you exercise a lot and sweat a lot, you can add a small amount of salt to boiling water to maintain the acid-base balance in your body, and you can also drink some sports drinks containing complex carbohydrates and electrolytes to prevent muscle spasms. If you exercise for a long time, you must drink a proper amount of sugar boiled water or sports drinks to prevent adverse physiological reactions such as dizziness, sweating and limb fatigue caused by hypoglycemia. Need to be reminded that you can't drink a lot of water at once during exercise, otherwise it will easily increase the burden on your stomach, and the water in your stomach will shake during exercise, which will also affect your exercise. It is best to drink a small amount, for example, 150 drinks 200ml every 20 minutes of exercise.
After exercise: sorting out and relaxing can promote recovery, and a nutritious diet helps a lot!
Fitness exercise should be arranged reasonably according to everyone's own health condition. Every kind of exercise will produce various metabolites and break the original balance in the body. So the recovery process is actually part of the exercise. Only by taking proper rest, supplementing nutrition and physical therapy can the body regain and establish a new balance and maintain a healthy state. If you do strenuous exercise again without adequate rest, the burden on your body will be further aggravated, leading to a serious loss of balance in your body. If it cannot be corrected by necessary medical means, it will lead to health damage.
The loss of water during exercise will aggravate the body's response to water shortage. Therefore, you must drink more boiled water after exercise, eat more soft foods such as pears, apples, milk, sesame seeds and fresh vegetables, or drink more rock candy pear water and winter melon soup at ordinary times. Pay attention to eat more low-calorie foods, such as adzuki beans, radishes, bamboo shoots, coix seed, kelp, mushrooms and so on. And don't eat greasy, greasy, heavy food, so as not to increase the burden on the stomach, but also increase the body temperature and blood sugar, make people feel depressed and tired, reduce the reaction speed during exercise and cause accidental injuries.
Do not eat solid food immediately after exercise, and rest for at least 30 minutes until the cardiopulmonary function and digestive system return to a stable state. But at this time, you can eat some digestible liquid or semi-liquid foods, such as sugar water, eight-treasure porridge, rotten noodles and so on. And within two hours, it's best to add a proper amount of high-quality protein, such as milk, egg white, fish and shrimp, beans, whey protein powder, etc. Can promote you to eat more sugar, fill it into your muscles faster, and make energy reserves for the next exercise; Moreover, sugar will also promote protein to better repair and rebuild your muscles. Sugar and protein can help you recover from exercise fatigue as soon as possible and eliminate the hidden dangers of healthy exercise caused by insufficient nutrition recovery.