Precautions before and after physical exercise With the improvement of social living standards, people pay more and more attention to physical health. Many people insist on physical exercise in order to keep fit or enhance their physique. Common sports methods include running and playing football. Let's take a look at the precautions before and after physical exercise.

Precautions before and after physical exercise 1 1. What are the precautions before and after exercise?

It has become the common sense of every participant to be fully prepared before exercise. However, many exercisers know little about the mechanism and requirements of warm-up activities. Therefore, despite some warm-up activities before exercise, there will still be injuries during exercise. Let's discuss how to prepare well before exercise.

Generally speaking, each preparation activity generally includes two parts: general exercises and special exercises. General warm-up activities include walking, running, jumping and unarmed exercises. Exercise comprehensively, from neck, trunk, arms, legs to feet, and practice gently and carefully.

Special warm-up activities are some exercises according to the characteristics and requirements of different events, and their function is to make the cerebral cortex feel unique and appropriate excitement about a certain sport or skill. Generally, jogging for three to five minutes before exercise will speed up blood circulation, and then stretch the muscles and joints of the whole body, which will help them prepare for the exercise to be carried out later.

The amount and time of warm-up activities vary from time to time, from place to place and from person to person. Generally, the winter time is longer and the summer time is shorter. The intensity is subject to general fever and slight sweating. It is better to raise heart rate and blood pressure than to be quiet. It is better to exercise until the joints of the limbs are flexible, the body is relaxed and the mood is eager.

What do you need to do after exercise?

It is necessary to warm up before exercise. At the same time, it is necessary to relax and tidy up after exercise. Although it will take you more time, it is much more cost-effective than seeing a doctor for a muscle strain caused by improper preparation.

The first thing you need after exercise is to relax, such as lying on a sponge mat or rattan mat for a while. Of course, it should be noted that when lying flat, the position of the feet is slightly higher than that of the head, even consistent with the height of the head. Never lie on the ground with water vapor.

After a short rest, you can do handstand or handstand against the wall for 3- 10 seconds, which can be done several times, which is beneficial to the blood return of lower limbs to the heart. Then shake your limbs, first shake and pat your thighs or upper arms, and then shake your calves or forearms. Secondly, massage after exercise is an important means to eliminate fatigue. If conditions permit, massage after exercise is very beneficial to the recovery of the body. It can have a good relaxation effect and recover quickly. It also has a health care effect on human internal organs.

Second, what should I pay attention to before and after exercise?

Before exercise:

The energy of human exercise is mainly supplied by glycogen. For glycogen supplement before fitness, we advocate eating foods rich in carbohydrates before fitness, among which rice is the first choice, because rice is digested slowly in the body, easily absorbed, and has a mild blood sugar response, which can maintain energy supply for a longer time, and its effect is better than other carbohydrates, such as bread and potatoes.

Don't eat sweets on an empty stomach, although sweets will make the blood sugar in the body rise rapidly. At this time, the body will release insulin to turn blood sugar into glycogen, so that blood sugar will return to normal. If you eat sweets on an empty stomach, it will lead to excessive insulin release, rapid drop of blood sugar, and even hypoglycemia, thus forcing the body to release the first China hormone-adrenaline, and make blood sugar return to normal. The effects of these two hormones can make people dizzy, have a headache, sweat and feel weak.

After exercise:

For people who need to grow muscles, it is essential to eat high protein after fitness. Protein enters the body and is absorbed and decomposed into amino acids, which are the basic raw materials for building muscles.

Scientific research shows that weight-bearing training can also promote the secretion of growth hormone. Because the slight damage to muscle fibers caused by the exertion of weight-bearing training can stimulate the repair function in the body and promote the secretion of growth hormone and the synthesis of amino acids.

After weight training, the secretion of growth hormone can last for about two hours. Within one hour after meals, it is the peak stage of protein absorption. Eating high-protein food after training can make the peak of growth hormone secretion caused by weight-bearing training consistent with the peak of protein absorption, which is more conducive to muscle growth. The static state of muscle tissue during sleep can further strengthen the above effects, thus getting twice the result with half the effort.

3. What preparation activities do you need to do before exercise?

First, warm-up exercises.

1, warm-up, in addition to the routine warm-up from head to toe, joints, ligaments and muscles in all parts of the body should also be fully active. You can also do low-intensity aerobic exercise with the help of treadmills and exercise bikes.

2. Warm-up usually takes 10 minutes, and it can be a little longer in winter, about 15 minutes. Warm-up time should not be too short or too long, too short and insufficient warm-up, which is prone to sports injuries; Too long physical strength and premature consumption affect formal exercise.

3. After the whole body warms up, it is necessary to carry out activities of local joints, ligaments and muscles in a targeted manner. For example, if you mainly practice your shoulders that day, you should warm your shoulders in a targeted way. For example, use a high stretcher to pull down before or after the neck, and do 1 to 2 groups, with light weight, and do 15 times in each group.

Second, organize and relax after exercise.

1, stretching in the opposite direction. At the end of fitness exercise, properly arranging muscle extension and stretching exercise in the opposite direction to the training site is of great benefit to accelerating physical recovery and preventing sports injuries. For example, at the end of shoulder-waist exercise, relaxing exercises such as horizontal bar hanging, knee lifting or swinging back and forth can quickly reduce the pressure and soreness of shoulder-waist joints, ligaments and muscles and promote the recovery of the body.

2, expert guidance, jogging for 5 to 10 minutes can fully promote the recovery of the body; Riding on an exercise bike with less resistance for 5 to 10 minutes after thigh exercise can not only relieve the tension of thigh muscles, but also restore muscle elasticity.

Warm-up exercise before exercise is the most important, because if you continue to exercise rashly, your body is not ready, and sports injuries are most likely to occur. You should learn the right way to exercise.

Fourth, what should I pay attention to after exercise?

First, don't squat and rest.

This is a very common practice. If you feel tired after exercise, just squat down or sit down, thinking that you can take a rest. In fact, this is a wrong practice: if you squat down to rest immediately after fitness exercise, it will hinder the blood return of lower limbs, affect blood circulation and deepen physical fatigue.

In severe cases, gravity shock will occur. Therefore, after each exercise, we should adjust the breathing rhythm, walk and swing our arms, do some relaxation and adjustment activities, and promote the blood of limbs to return to the heart, so as to pay off the "oxygen debt", speed up physical recovery and eliminate fatigue.

Second, don't be greedy for cold drinks.

Exercise often makes people sweat, especially in summer. With the consumption of a lot of water, there is always a feeling of thirst after exercise, and water is urgently needed. Mainly young people, like to buy cold drinks to quench their thirst.

But at this time, the human digestive system is still in a state of inhibition and its function is low. If you eat a lot of cold drinks for a period of time to quench your thirst, it is easy to cause gastrointestinal cramps, abdominal pain and diarrhea, and induce gastrointestinal diseases. Therefore, don't eat a lot of cold drinks immediately after exercise, you can add a little boiled water or salt water.

Third, don't lower your body temperature.

During exercise, blood vessels on the body surface dilate, body temperature rises, pores relax, and perspiration increases. If you enter the air-conditioned room immediately after exercise, or take a cold nap at the tuyere, or use a cold water punch to cool down, your skin will be tight and sweaty, causing physiological disorders such as body temperature regulation and decreased immune function, which will lead to diseases such as colds, diarrhea and asthma.

Smoking after exercise, the air inhaled into the lungs is mixed with a lot of smoke. On the one hand, besides reducing the oxygen content, it is not conducive to paying off the "oxygen debt" and it is difficult to eliminate physical fatigue; On the other hand, when the human body inhales this foggy air, it will affect the gas exchange in the alveoli of the human body, resulting in chest tightness, asthma, dyspnea, dizziness, fatigue and other symptoms due to insufficient oxygen supply after exercise.

Precautions before and after physical exercise 2 1. Warm-up before exercise

Warm-up is a small gesture of athletes to reduce injuries and other accidents in sports. An athlete has a warm-up process, so his accidental injury will not happen during the exercise. So, pay attention to warm-up exercise.

2. Food consumption before exercise

Before strenuous exercise, the amount of food is very important for athletes. First of all, don't eat too much food to exercise, because strenuous exercise will make your stomach hurt. For a long time, the stomach has a series of diseases.

Don't eat too much greasy food, because it will make you lack oxygen during exercise and you may faint.

3. When you sprain your foot.

When you are in the process of strenuous exercise, your feet are twisted. It's better not to walk too hard, but to apply some ice water. Do not use hot water.

4. Substances prohibited from eating during exercise

During exercise, athletes will drink something for physical reasons. But don't drink tea water, because it will increase your excitement and lead to a decrease in salt. It is best to drink pure water instead of drinks to replenish water and quench thirst.

Some drinks will make you tired and suffer from heatstroke in the sun.

5. Improper exercise process

When you feel dizzy and want to vomit during exercise. Don't make fun of it It's best to slow down and squat down after a slow stop. Otherwise, you will faint during exercise, causing some damage to the brain or other parts of the body.

6. After the exercise is completed

After exercise, the body is still very hot, and there is an exothermic process. Washing with cold water will affect blood transmission. After exercise, you should eat alkaline fruits and vegetables to maintain your body's function.

Exercise is to maintain a healthy mental outlook, enhance a person's disease-resistant ability, and build a strong body. But exercise should also pay attention to some matters, not casually, and don't think that sweating is enough. It will enable you to achieve the above effect. If you don't take it seriously, it will make you worse than you are now. So sports also have some knowledge of matters needing attention. You need to know this knowledge and exercise better, so as to achieve different results. Finally, I wish the athletes good results in this sports meeting!

Precautions before and after physical exercise 3 Precautions for physical exercise

First, the basic principles of physical exercise

1. Stick to the principle

Physical exercise will produce some traces of physical stimulation, and continuous stimulation will produce traces of accumulation. This accumulation makes the structure and function of the body adapt to the new situation, the physique will be strengthened continuously, and the conditioned reflex of the formation of motor skills will be strengthened continuously. Therefore, the most important thing in physical exercise is persistence. Perseverance is the most difficult but effective principle of physical exercise.

2. Principle of interest

Cultivating exercisers' interest in sports activities is the premise of whether physical exercise can persist. There are many ways to cultivate interest, such as watching sports games, paying attention to the competition dynamics of sports stars, taking physical exercise as the main item of family extracurricular activities, and actively participating in various sports activities organized by schools and communities, which have a positive effect on stimulating the interest of exercisers.

3. The principle of gradual progress

In the process of physical exercise, the magnitude of exercise load directly affects the change of human function, and whether the load is appropriate plays a great role in the quality of exercise. The magnitude of exercise load varies from person to person and from time to time. Even the same person, in different functional States and at different times, the human body's ability to bear the load is different. Therefore, physical exercise should be gradual, adjust the exercise load at any time, and gradually improve the level of exercise.

4. The principle of comprehensiveness

Man is a whole, and various organ systems interact and coordinate with each other, so do various sports qualities. We should not unilaterally pursue sports achievements, emphasize individual training, especially for children and adolescents, and avoid one-sided physical development. Only on the basis of comprehensive exercise can the body develop normally and ensure the continuous improvement of the performance of special sports.

The above principles are interrelated and mutually reinforcing, and in practical application, we can't neglect them.

Second, matters needing attention in physical exercise

1. Warm up before exercise.

Necessary warm-up activities before exercise are conducive to the internal organs and sports system gradually adapting to the needs of strenuous exercise, eliminating the stiffness of muscles and joints and preventing injuries.

2. There should be a finishing activity after the exercise.

After exercise, it takes some time for muscles and internal organs to recover from tension to quietness. Therefore, before you stop exercising, you should gradually reduce the amount of exercise, such as deep breathing, jogging, walking and other finishing activities, and then slowly stop. If you sit down and lie down immediately after stopping activities, it will lead to blood stasis in the veins of lower limbs, lead to ischemia and hypoxia in the brain and other parts, and have adverse reactions such as dizziness, shortness of breath, nausea and vomiting, and even "gravity shock".

3. Exercise and rest should be alternated appropriately.

Too high training frequency will overload the body and easily lead to overtraining and sports injuries; If the rest time is too long, it will reduce the mobilized physical stress state and increase the inertia when exercising again. Therefore, in the process of exercise, we need proper rest, which is conducive to the recovery of the functions of various parts of the body and avoids excessive fatigue.