It is not advisable to take a bath immediately after exercise. Usually, many people like to take a hot bath after exercise, thinking that it can not only decontaminate but also restore fatigue.
In fact, the body has not returned to normal after exercise, so it is not appropriate to take a bath immediately, especially a hot bath. According to the research of sports medicine experts, when people exercise, the blood flowing to muscles increases and the heart rate accelerates.
When exercise stops, blood flow and heart rate will be relieved, but it will last for a long time. If you take a bath immediately, it will increase the blood flow to your skin and muscles. In this way, the remaining blood is not enough to supply other important organs, such as the heart and brain, which leads to heart disease.
Some people take a hot bath after exercise, and then often feel dizzy and weak, which is the reason mentioned above. Especially the elderly or obese, you can't take a hot bath immediately after exercise.
Lack of exercise leads to the life of patients with modern affluence. Everyone can't live without exercise, from toddler to various exercise methods, all for survival and health. Only when human beings have strong physique and good psychological quality can they adapt to the needs of society.
In ancient times, human beings struggled with wild animals with strong bodies, caught food and adapted to the harsh natural environment. In modern society, the living conditions have been greatly improved. The food we eat is rich in nutrition, and the living conditions are warm in winter and cool in summer. Instead of walking by car, heavy manual labor is replaced by machines.
Some people say that the development of material civilization is the root of hyperlipidemia, hyperglycemia, hypertension and cardiovascular and cerebrovascular diseases. Indeed, these diseases are closely related to environmental pollution, food pollution, air pollution and water pollution. In addition, there is another important factor that leads to the high incidence of modern "rich diseases", that is, modern people lack the necessary fitness exercise. Another thing to note is that the exercise time should not be too short, let alone too long.
Time is too short to consume enough heat. Of course, moving is better than not moving, even if it's just moving your arms and relaxing your muscles. Too long exercise time will affect the next day's work or study.
In short, regular exercise is better, not excessive, but persistent. It has been a truth since ancient times and will always be useful.
After exercise, people should eat alkaline food. After strenuous exercise, they will feel sore waist, legs or whole body muscles, exhausted, and some will feel thirsty. At this time, some people will end up drinking coke, some people will munch on chocolate, and some people will eat chicken and fish.
They don't know that the more they eat like this, the more serious their muscle aches and fatigue are. The reason is that the acid-base balance in the body not only can't maintain the body fluid normally, but aggravate the fatigue symptoms.
Usually our food can be divided into acidic food and alkaline food. Judging the acidity and alkalinity of food is not based on human taste, nor on the chemical properties of food in water, but on the acidity and alkalinity of the final metabolites produced after food enters the human body.
Protein, fat and sugar foods, which contain nonmetallic elements such as nitrogen and phosphorus, are acidic foods; Vegetables, fruits, bean products, etc. It contains many metal elements such as sodium, potassium, calcium and magnesium, and belongs to alkaline food. These foods are metabolized in the body to produce alkaline substances, which can prevent the blood from becoming acidic.
Although fruit is sour, it is an alkaline food; Fish, meat, eggs, sugar, etc. are not sour, but they are acidic foods. Normal body fluids are weakly alkaline.
After physical exercise, people will feel sore muscles and joints and mental fatigue. The main reason is that a large number of sugar, fat and protein in the body are decomposed, and acid substances such as lactic acid and phosphoric acid are produced in the process of decomposition. These acidic substances make people feel sore muscles and joints, and mental fatigue occurs in human tissues and organs.
At this time, you should eat more alkaline foods such as milk, bean products, vegetables and fruits to neutralize the acidic components in the body and relieve fatigue. What diseases can regular exercise prevent? Just because you exercise regularly doesn't mean you can live a long and healthy life.
At present, scientific research can only confirm the following facts: a healthy and balanced diet, normal weight and moderate exercise can prevent the occurrence of13 tumor. In addition, participating in sports activities can also prevent the occurrence of 60% type II diabetes, reduce the incidence, hospitalization rate, disability rate and mortality rate of non-communicable diseases, help patients with hypertension and diabetes control their blood pressure and blood sugar, and prevent osteoporosis. It is beneficial to reduce the ratio of total cholesterol to high-density lipoprotein cholesterol, adjust mental and psychological balance, reduce stress, enhance self-confidence, and relieve depression and anxiety. Don't forget to "cool down" after exercise, just like "preheating" before fitness, which can't be ignored.
After exercise, the human body needs to gradually return to a relatively quiet state. This process is not only a means to cope with physical and mental tension and relaxation in sports, but also an important link between sports and daily life and work. From a psychological point of view, if you want to relax, you should first relax in your mind.
A good mood can promote people's behavior, while a negative mood may also make the original interesting things dull. From the physiological point of view, only when you are in a good mood can you relieve the tense state of physical function formed during exercise in time, so that the respiratory system, cardiovascular system, muscles, joints and ligaments can relax and rest after exercise; The circulatory system restores normal physiological activities in time, transports nutrients and supplements oxygen debts, thus eliminating fatigue; Transfer the corresponding excitation center of cerebral cortex, so that excitation and inhibition can adjust each other, thus achieving the purpose of strengthening the body, strengthening the brain and improving intelligence.
2. Common sense of sports health
It is not advisable to take a bath immediately after exercise.
Usually, many people like to take a hot bath after exercise, thinking that it can decontaminate and restore fatigue. In fact, the body has not returned to normal after exercise, so it is not appropriate to take a bath immediately, especially a hot bath.
According to the research of sports medicine experts, when people exercise, the blood flowing to muscles increases and the heart rate accelerates. When exercise stops, blood flow and heart rate will be relieved, but it will last for a long time. If you take a bath immediately, it will increase the blood flow to your skin and muscles. This makes the remaining blood insufficient to supply other weights.
Important organs such as the heart and brain can cause heart disease.
Some people take a hot bath after exercise, and then often feel dizzy and weak, which is the reason mentioned above. Especially the elderly or obese, you can't take a hot bath immediately after exercise.
Lack of exercise leads to modern rich diseases.
Everyone can't live without exercise, from toddlers to various sports, all for survival and health. Only when human beings have strong physique and good psychological quality can they adapt to the needs of society. In ancient times, human beings struggled with wild animals with strong bodies, caught food and adapted to the harsh natural environment. In modern society, the living conditions have been greatly improved. The food we eat is rich in nutrition, and the living conditions are warm in winter and cool in summer. Instead of walking by car, heavy manual labor is replaced by machines. Some people say that the development of material civilization is the root of hyperlipidemia, hyperglycemia, hypertension and cardiovascular and cerebrovascular diseases. Indeed, these diseases are closely related to environmental pollution, food pollution, air pollution and water pollution. In addition, there is another important factor that leads to the high incidence of modern "rich diseases", that is, modern people lack the necessary fitness exercise.
Another thing to note is that the exercise time should not be too short, let alone too long. Time is too short to consume enough heat. Of course, moving is better than not moving, even if it's just moving your arms and relaxing your muscles. Too long exercise time will affect the next day's work or study. In short, regular exercise is better, not excessive. It should be perseverance and long-term success.
Flow. It has been a truth since ancient times and will always be useful.
You should eat alkaline food after exercise.
After strenuous exercise, people will feel sore, tired and thirsty in their waist, legs or whole body muscles. At this time, some people will end up drinking coke, some people will munch on chocolate, and some people will eat chicken and fish. They don't know that the more they eat like this, the more serious their muscle aches and fatigue are. The reason is that the acid-base balance in the body not only can't maintain the body fluid normally, but aggravate the fatigue symptoms. Usually our food can be divided into acidic food and alkaline food. Judging the acidity and alkalinity of food is not based on human taste, nor on the chemical properties of food in water, but on the acidity and alkalinity of the final metabolites produced after food enters the human body. Protein, fat and sugar foods, which contain nonmetallic elements such as nitrogen and phosphorus, are acidic foods; Vegetables, fruits, bean products, etc. It contains many metal elements such as sodium, potassium, calcium and magnesium, and belongs to alkaline food. These foods are metabolized in the body to produce alkaline substances, which can prevent the blood from becoming acidic. Although fruit is sour, it is an alkaline food; Fish, meat, eggs, sugar, etc. are not sour, but they are acidic foods.
Normal body fluids are weakly alkaline. After physical exercise, people will feel sore muscles and joints and mental fatigue. The main reason is that a large number of sugar, fat and protein in the body are decomposed, and acid substances such as lactic acid and phosphoric acid are produced in the process of decomposition. These acidic substances make people feel sore muscles and joints, and mental fatigue occurs in human tissues and organs. At this time, you should eat more alkaline foods such as milk, bean products, vegetables and fruits to neutralize the acidic components in the body and relieve fatigue.
What diseases can regular exercise prevent?
Just because you exercise regularly doesn't mean you can live a long and healthy life. At present, scientific research can only confirm the following facts: a healthy and balanced diet, normal weight and moderate exercise can prevent the occurrence of13 tumor. In addition, participating in sports activities can also prevent the occurrence of 60% type II diabetes, reduce the incidence, hospitalization rate, disability rate and mortality rate of non-communicable diseases, help patients with hypertension and diabetes control their blood pressure and blood sugar, and prevent osteoporosis. It is beneficial to reduce the ratio of total cholesterol to high-density lipoprotein cholesterol, adjust mental and psychological balance, reduce stress, enhance self-confidence, and relieve depression and anxiety.
Don't forget to "cool down" after exercise
"Cooling down" after exercise is as important as "preheating" before fitness. After exercise, the human body needs to gradually return to a relatively quiet state. This process is not only a means to cope with physical and mental tension and relaxation in sports, but also an important link between sports and daily life and work. From a psychological point of view, if you want to relax, you should first relax in your mind. A good mood can promote people's behavior, while a negative mood may also make the original interesting things dull. From the physiological point of view, only when you are in a good mood can you relieve the tense state of physical function formed during exercise in time, so that the respiratory system, cardiovascular system, muscles, joints and ligaments can relax and rest after exercise; The circulatory system restores normal physiological activities in time, transports nutrients and supplements oxygen debts, thus eliminating fatigue; Transfer the corresponding excitation center of cerebral cortex, so that excitation and inhibition can adjust each other, thus achieving the purpose of strengthening the body, strengthening the brain and improving intelligence.
3. Ask for 20 sports health tips.
1. What are the two periods of rapid growth and development in a person's life? The first time was before the age of 2; The second time was in adolescence, and the age ranged from10-1to 14- 15.
2. At the end of the second surge period, what percentage of the physical fitness of male and female students can reach that of adults respectively? 90.6% and 94.6%. What is the growth rate of various physical qualities? Speed, dexterity and flexibility developed earlier, followed by strength and general endurance, while speed endurance and strength endurance developed later.
4. The exercise system consists of bones, joints and muscles. 5. At what age is the spine generally consolidated? 20-2 1 year.
6. What is the impact of regular scientific and reasonable physical exercise on the sports system? Can make bones stronger and stronger; Can increase joint extensibility, increase joint range of motion, and be flexible and firm; Can gradually make muscles firm and increase muscle strength; It can promote the human body to grow taller, develop limbs, increase chest circumference, reduce fat in muscles, and be more symmetrical and fit. 7. The cardiovascular system consists of the heart, arteries, veins and capillaries.
8. What are the characteristics of the cardiovascular system in adolescence? The development of the heart and its innervation in adolescence is not perfect, and the myocardial contractility is still weak. The absolute ratio of heart weight, volume and blood discharged by each contraction is * * *. When you are quiet, your heart rate is faster and your blood pressure is lower.
9. What effect does regular physical exercise have on the cardiovascular system? Can obviously improve the function of cardiovascular system; Make the heart plump and developed; When quiet, the heart rate slows down, which can make the heart get more rest time; The changes of heart rate and blood pressure during light exercise are smaller than those of ordinary people, which makes people less tired and recover faster. 10. The respiratory system consists of nose, pharynx, larynx, trachea, bronchi and lungs.
1 1, adolescent respiratory resistance is still weak, what is easy to happen? Congestion and infection are easy to occur. 12. What effect does regular exercise have on the respiratory system? It can strengthen the respiratory muscles, thus increasing the chest circumference, increasing the vital capacity, and making the breathing deep and slow, so the work lasts for a long time and it is not easy to get tired.
13. The nervous system consists of brain, spinal cord and nerves distributed all over the body. 14, the characteristics of adolescent nervous system? In adolescence, the brain nervous system has high excitability, weak inhibition ability and fast conversion between excitement and inhibition, so it is lively and active, and its attention is not enough; Specific and vivid explanation and demonstration, easy to understand, easy to learn, quick to master technology and strong imitation; The energy material reserve is less, and the nerve control of muscle activity is not perfect enough, so the movements are not coordinated and correct enough, which is easy to cause fatigue, but it is also faster to eliminate fatigue.
15. What effect does regular physical exercise have on the nervous system? It can improve the adjustment of the nervous system to various organs, thus making the activities of various organ systems more flexible and coordinated, improving the efficiency of exercise and learning, and the adaptability to the external environment. 16. What aspects should teenagers pay attention to in physical exercise health? (1) Be prepared before physical exercise; At the end of the exercise, do a good job of relaxing and tidying up.
(2) The amount of exercise should not be too large and the duration should not be too long. We should follow the law of "improvement-adaptation-further improvement-re-adaptation" and gradually improve our physical requirements.
(3) To develop the correct posture such as standing, walking, running, jumping and throwing. It is not advisable to run and jump repeatedly on the hard cement and asphalt ground, and don't do too many high jumps.
When jumping from a height, you should touch the ground with your forefoot and bend your knees at the same time, so as to increase cushioning, reduce body vibration, and prevent bone deformation of the spine, pelvis and lower limbs. (4) The content of exercise should be diversified in order to exercise comprehensively.
(5) master reasonable breathing methods such as breathing through the nose or breathing through the nose. (6) Avoid catching a cold after exercise.
(7) Abide by organizational discipline, do a good job in the safety inspection of sports venues, equipment or clothing to prevent injury accidents. In addition, to reduce the amount of exercise, it is necessary to establish a reasonable work and rest system, ensure adequate rest and sleep time, and pay attention to reasonable nutrition.
17. What substances do nutrients include? Comprises protein, fat, sugar, inorganic salts, vitamins, cellulose and water. 18, nutritional function? Has the functions of forming body tissues, supplying heat energy and regulating physiological functions.
19. What nutrition and hygiene should we pay attention to in physical exercise? (1) Pay attention to a balanced diet. (2) Eat more fresh vegetables and fruits.
(3) Reasonably arrange the time for eating and physical exercise. (4) In sports activities, it is necessary to control the amount of drinking water, so that you can drink water without drinking water.
(5) According to scientific research, it is best to use sugar to provide energy during exercise. 20. What percentage of total energy do sugar, fat and protein each account for in the daily diet? 60-70% of sugar, 20-25% of fat and 0/0-/0/4% of protein.
4. Tips for healthy exercise
1' After the dance, I was very thirsty. Can you drink a big glass of water right away and go dancing? Is there any harm in doing so? Answer: You can drink some when you jump, but only a small amount! Drink plenty of water (such as a large glass) before exercise (10 minutes ago), and only drink a little water after exercise.
Never wait until you are thirsty to drink water. It is best to replenish some water regularly. 2' 1. Benefits of jogging A: Jogging can increase blood flow, enhance vascular elasticity, promote blood circulation, remove blood stasis and improve blood circulation.
Jogging can increase coronary blood flow by 10 times, that is, the blood flow per minute can reach 1200~ ml. People who insist on jogging for a long time can reduce their heartbeat frequency to about 50~60 times per minute, which can make their myocardium rest for a long time.
Jogging can promote the metabolism of the whole body, improve lipid metabolism and prevent hyperlipidemia in the blood. Most senile diseases such as coronary heart disease, hypertension and arteriosclerosis are related to lipid metabolism in the body. Jogging can improve the normal metabolism of lipid substances in the body, reduce the contents of cholesterol and triglycerides, and prevent and reduce the deposition of cholesterol and other lipids on the blood vessel wall, thus playing a role in preventing and treating senile diseases such as coronary heart disease and hypertension.
Jogging can control weight, prevent arteriosclerosis, regulate the excitement and inhibition of cerebral cortex, and eliminate brain fatigue. Jogging can also make the human body produce a low-frequency vibration, which can exercise the smooth muscle of blood vessels, thus increasing the tension of blood vessels, removing the deposits on the blood vessel wall through vibration, and preventing the accumulation of blood lipids on the blood vessel wall, which is of great significance for the prevention and treatment of arteriosclerosis and cardiovascular and cerebrovascular diseases.
Benefits of swimming A: Swimming is to overcome the resistance of water rather than gravity, and muscles and joints are not easily injured. ● When swimming, the role of water makes it easy for limb blood to flow back to the heart and speed up the heart rate.
Long-term swimming will make the heart more active and contract strongly. ● Swimming can improve the thermoregulation function and prevent colds. If you have a cold, don't swim, or you will easily get myocarditis and other diseases. 4' How often do you take a bath after exercise? A: Generally speaking, normal people need to take a cold bath after strenuous exercise (to the extent that you feel no longer sweating), and the elderly need to take a bath after they are not tired (not suitable for cold water)! ● If you feel that you can't accurately grasp the degree of fatigue reduction, the most accurate method here is to take a rest after exercise (subject to the pulse returning to near normal number), and then take a bath, preferably a warm bath.
Take my advice: not only can't you take a bath after strenuous exercise, but you can't eat enough! After exercise, in order to keep the body temperature constant, blood vessels on the skin surface dilate, sweat pores expand and sweat increases, which is beneficial to heat dissipation. At this time, if you take a cold bath, the blood vessels will contract immediately, the blood circulation resistance will increase, and the body's resistance will decrease, and people will easily get sick. If you take a hot bath, the blood flow to the skin will continue to increase, and too much blood will flow into the muscles and skin, resulting in insufficient blood supply to the heart and brain, dizziness in the light, collapse and shock in the heavy, and other chronic diseases will be easily induced.
So after strenuous exercise, you must rest before taking a bath. 5' Is it bad for you to eat cold food after exercise? Why? No, you may have stomach cramps. 6' Running stomachache A: Abdominal pain is mainly caused by unreasonable exercise. Exercise should start with jogging, not any illness. Just pay attention to the method. ● You can do strenuous exercise without breakfast in the morning.
5. Exercise health care
Sports health knowledge (1) 2008-05-28 22:07 0 1. Sports injuries are common among young people. They love sports and take an active part in all kinds of sports activities. However, due to the lack of certain sports training health knowledge and emergency measures after sports injuries, they often cause unnecessary pain to the injured, and even lead to lifelong regret in serious cases.
The first is abrasion-that is, abrasion on the skin surface. If the scratch is shallow, apply red mercury; If the bruised wound is dirty or oozing, it should be debrided with normal saline and then coated with red syrup or purple syrup.
Second, muscle strain-refers to the injury caused by the tearing of muscle fibers. It is mainly caused by excessive exercise or insufficient warm-up. The severity of the injury can be known according to the degree of pain. Once the pain is induced, stop exercising immediately, and apply ice cubes or cold towels to the pain points for 30 minutes to make the small blood vessels contract and relieve local congestion and edema.
Avoid rubbing and hot compress. Three. Contusion-tissue damage caused by local blunt instrument impact.
Minor injuries do not require special treatment. After cold compress for 24 hours, it can promote blood circulation and remove blood stasis, and be applied locally with Shangshi Zhitong ointment. Cold compress on the first day after injury and hot compress on the second day. It can be absorbed and disappeared after about a week.
For severe contusion, Yunnan Baiyao and Chinese liquor can be used to adjust and bind the wound, change the dressing every other day 1 time, 2-3 times a day, plus physical therapy. Fourth, sprain-due to sudden excessive torsion of joints, ligaments and tendons attached to joints are twisted.
It mostly occurs in ankle joint, knee joint, wrist joint and waist, and sprains in different parts have different treatment methods. 1, acute lumbar sprain can make the patient lie on his back on a thick wooden bed with a pillow under his waist, first cold compress, then hot compress.
2. Joint sprain When the ankle joint, knee joint and wrist joint are sprained, the sprained part should be padded, then cold compressed for 2-3 days, and then hot compressed. If the sprained part is swollen and the skin is blue and painful, you can stew it with half a catty of mature vinegar and apply it with a towel, 2-3 times a day, each time 10 minute.
5. Dislocation-joint dislocation. Once dislocated, tell the patient to keep quiet, don't move, and don't rub the dislocated part.
If the dislocated part is in the shoulder, the patient's elbow can be bent at a right angle, then the forearm and elbow can be held up with a triangle towel and hung around the neck, and then a broadband is wrapped around the brain to tie a knot in the opposite brain. If the dislocated part is in the hip, let the patient lie on the soft sleeper and take him to the hospital immediately.
Six, fractures-common fractures are divided into two types, one is that the skin is not broken, there is no wound, and the broken bone is not connected with the outside world, which is called closed fracture; The other is that the bone tip passes through the skin and there is a wound communicating with the outside world, which is called an open fracture. For open fractures, it is not allowed to take them back by hand to avoid osteomyelitis. After preliminary dressing and hemostasis with sterile gauze, it was fixed with a flat plate and sent to hospital for treatment.
After fracture, the limbs are unstable and easy to move, which will aggravate the injury and cause severe pain. You can find wooden boards and plastic plates to fix the upper and lower joints of the limb fracture site. If you can't find the external fixation material for a while and the fracture is in the upper limb, you can bend your elbow and fix it on the trunk; If the fracture is in the lower limb, the leg and foot can be straightened and fixed on the opposite limb.
People who are suspected of having a spinal fracture should lie on the door panel or stretcher as early as possible, and the trunk should be padded with clothes and sheets. To avoid moving or lifting the head of the injured person, causing spinal cord injury or paraplegia. Coma patients should lie prone and turn their heads to one side to avoid inhaling vomit into the lungs when vomiting.
When a cervical fracture is suspected, it is necessary to place pillows on both sides of the head and neck or support the patient's head and neck to prevent it from shaking during transportation. Balance between exercise and diet A balanced diet is a nutritious food composed of a variety of foods, which can provide enough heat energy and various nutrients to meet the normal physiological needs of the human body, meet the supplement of exercise training consumption, and at the same time maintain the balance of various nutrients to facilitate the digestion, absorption and utilization of tissues and organs.
We know that the reasonable ratio of three main nutrients (sugar, protein and fat) in food is 4:0.8: 1. In recent years, the United States, Britain, France, Japan, Switzerland and other countries have produced some foods with special ingredients according to the characteristics of their own people.
The Japanese also stipulated that protein should use vegetable protein in food. The purpose of these food industry reforms is to improve national health.
The sugar in food is mostly polysaccharide or disaccharide. Polysaccharide or disaccharide must be decomposed into monosaccharide through human digestive tract before it can be absorbed.
Monosaccharide enters the blood after being absorbed and becomes blood sugar; They reach the liver through the portal vein; After reaching the liver, part of it is synthesized by the liver, part of it is transported to the muscle with the blood to synthesize myosugar for storage, and part of it is directly oxidized and utilized by tissues and organs. Usually, many people like to take a hot bath after exercise, thinking that it can decontaminate and restore fatigue.
In fact, the body has not returned to normal after exercise, so it is not appropriate to take a bath immediately, especially a hot bath. According to the research of sports medicine experts, when people exercise, the blood flowing to muscles increases and the heart rate accelerates.
When exercise stops, blood flow and heart rate will be relieved, but it will last for a long time. If you take a bath immediately, it will increase the blood flow to your skin and muscles. In this way, the remaining blood is not enough to supply other important organs, such as the heart and brain, which leads to heart disease.
Some people take a hot bath after exercise, and then often feel dizzy and weak, which is the reason mentioned above. Especially the elderly or obese, you can't take a hot bath immediately after exercise.