Precautions and safety before and after exercise. Exercise can enhance physical fitness and prevent many diseases. Through exercise, you can cheer up your spirits, relieve your troubles and improve your physical fitness. There are many things to pay attention to before exercise, and the same is true after exercise. Let's take a look at the precautions and safety before and after exercise.

Precautions before and after exercise and safety 1 Precautions before and after exercise

It is not advisable to exercise after meals, otherwise it will easily lead to indigestion and even abdominal pain. Generally, you can only exercise for half an hour after meals.

Please do warm-up exercises, move joints and stretch muscles before exercise, which can effectively prevent muscle strain and reduce sports injuries.

After exercise, you should relax, twist your head, turn your waist and shake your limbs to eliminate fatigue caused by exercise.

Please drink water after exercise. Because you sweat and lose water during exercise, you should replenish water in time, but not too much. After all, after exercise, there is little gastrointestinal blood, poor function and weak ability to absorb water.

If conditions permit, taking a bath after exercise is a comfortable idea. But you shouldn't do it right away in case you catch a cold.

Safety precautions during exercise:

1, the movement has a "degree". Regular exercise helps to prevent or control hypertension. Moderate intensity aerobic exercise (such as brisk walking) for 30 minutes every day can reduce the blood pressure index by 5- 15 mmHg. Exercise decompression should be gradual and the intensity should be gradually increased.

2, do a good job of warm-up and finishing exercise. The American Heart Association said that patients with hypertension should pay attention to warm-up before exercise and finishing after exercise. These exercises help to gradually increase or decrease the heart rate. Standing still or walking on the treadmill 10 minutes is a good choice.

3. Wear a heart rate meter. Heart rate meter is helpful to quickly display the change of heart rate, which is more convenient and accurate than manual pulse counting. It's best to ask the doctor about his best exercise heart rate range.

4. Start exercising slowly. For people who never exercise, they must start exercising "slowly" to prevent accidental injuries. For example, you can start with 10- 15 minutes of your favorite exercise (outdoor walking or treadmill exercise). With the improvement of physical condition, you can increase the exercise time and intensity until you reach the goal of exercising for 30 minutes every day.

5. Understand sports safety issues. Patients with hypertension should pay attention to the upper limit of exercise intensity no matter what exercise they do. If you feel dizzy or uncomfortable in your chest, arms and throat, please stop immediately. In addition, when the weather is hot or humid, you should slow down your exercise or change to an air-conditioned room.

6. Enjoy sports. Don't think too much about sports, choose your favorite sports. Daily housework, planting flowers and vegetables, cleaning windows, walking or cycling are all heart-healthy exercises. It is a good choice for drivers to park their cars farther away and bus users to get off a few stops in advance.

7. Try "mini-sports". In a busy day, you can do many short-term "mini-sports" for 10 minutes. For example, jumping in place, aerobics or mopping the floor 10 minutes. The effect of three-time dispersion 10 minute exercise is equal to continuous exercise for 30 minutes, which can make the heart healthier and blood pressure more stable.

8. Exercise suitable for obese people. Losing 4.5 kilograms can make many overweight people lower their blood pressure. Exercise such as dumbbells, barbells, weight lifting machines and sit-ups can enhance endurance, help reduce body fat, increase muscle groups and promote metabolism. If you don't like endurance sports, you might as well choose swimming. Swimming for 30 minutes can reduce the level of adrenaline in the body, thus relieving vascular pressure and reducing heart rate and blood pressure.

Precautions and safety before and after exercise II. Points to pay attention to in sports.

1. Don't take a cold bath (or swim) when sweating heavily.

When sweating after exercise, the capillaries on the body surface dilate and a large amount of heat is emitted in the body. At this time, if you encounter cold water, the capillaries will suddenly contract, which will easily reduce the body's resistance and cause diseases.

2. Don't "omit" the closing activities.

When you feel exhausted after each exercise, you should relax appropriately, such as unarmed exercise, walking and relaxing massage. It helps to eliminate muscle fatigue and restore physical strength quickly.

3. Don't be greedy for cold drinks

You will lose a lot of calories during exercise, and it is understandable that you need to replenish it urgently. However, after exercise, the human digestive system is still in a state of inhibition, and eating a lot of cold drinks is easy to cause gastrointestinal diseases such as gastrointestinal spasm, diarrhea and vomiting.

4. Don't eat it right away

During exercise, the whole body blood is redistributed, which weakens gastrointestinal peristalsis and greatly reduces the secretion of various digestive glands. If you eat immediately after exercise without rest, it will easily lead to the disorder and dysfunction of the digestive system, which will make you sick.

5. It is not advisable to take a hot bath immediately.

After physical exercise, a lot of blood in the body is distributed on the limbs and body surface. If you take a hot bath at this time, it will increase the blood flow on the body surface, resulting in insufficient blood supply to the heart and brain, and there is a risk of cardiovascular and cerebrovascular accidents.

Precautions and safety before and after exercise Part 2: Precautions before and after exercise

Many friends think, "sports are not complicated, and we don't compete with athletes." Those mass fitness activities are not all beautiful! " If you take part in sports with this idea, it will often make exercisers misunderstand sports. Learn about the precautions before and after exercise with me. Welcome to read the reference!

Exercise is very important for modern people who are getting busier and busier at work and living faster and faster. Through exercise, you can cheer up your spirits, relieve your troubles and improve your physical fitness. But exercise is not blind, so we must pay attention to the following points before exercise.

Warm up well

It is necessary to warm up before the exercise officially begins. Warm-up requires a short period of low-intensity exercise, so that the body can adapt to the next high-intensity exercise and avoid unnecessary injuries.

Don't eat before exercise 1-2 hours.

1. Don't eat for an hour or two before exercise. It is best to eat beef or lean pork three hours before exercise, but it is not recommended to pay attention to the time of eating greasy puffed food. Don't eat an hour before exercise, or exercise will do harm to your stomach.

Don't drink a lot of water before exercise.

Don't drink a lot of water before exercise. Drinking too much water before exercise is not conducive to the development of exercise. It is recommended to sip a small amount of normal saline.

Pay attention to dress appropriately before exercise.

Pay attention to the temperature before exercise and dress appropriately; Choose the right clothes according to the sports. Don't wear soft-soled shoes for running, high jump and long jump, and the shoelaces should not be too long; You should rest as early as possible the night before, check your sports equipment and do something that usually makes you happy.

Don't sit on the ground and rest immediately after exercise. You should walk slowly for about 100 meters. Don't drink water immediately because you are thirsty, otherwise it may cause dehydration. It is recommended to drink a small amount of normal saline every 2-3 minutes after the heartbeat is relatively stable.

We often see words about health such as "getting ready for activities" and "correct running posture", but we often ignore that some behavior habits after exercise will also bring harm to our health. In fact, after the practice is completed, there are still many places that need our attention.

First, because you sweat a lot during exercise, you should replenish water in time after exercise, but not too much, so as not to put too much pressure on your heart.

Second, pay attention to hair care during exercise. Sweat, sunshine and alkaline water are natural enemies of hair, so you must wash your hair after exercise.

3. Take off your wet clothes immediately after exercise, otherwise the acne on your shoulders, back and chest will recur under the friction of wet clothes. In addition, sweat adheres to the skin and is prone to acne.

Fourth, choose a refreshing bath, because sebaceous glands secrete more vigorously during exercise. Bathing can not only wash away the dirt accumulated in the skin, promote blood circulation, but also regulate the functions of sebaceous glands and sweat glands, make pores smooth and skin smoother. Clean, refresh and moisturize the skin after exercise to avoid premature aging of the skin.

Five, half an hour after exercise, your face will still sweat, so don't put on makeup right away. Finally, add a sentence: this is known to many people. Don't sit down and rest immediately after strenuous exercise, gradually reduce the pressure on the heart and give relief. This is an important part of life, remember, don't be lazy.

How to relax after exercise?

First, stand up and bend your toes.

Many people like to bend over to reach their toes, thinking that this can effectively stretch the back of achilles tendon. In fact, this kind of exercise will focus the whole body on the back, causing great pressure on the back and overloading the intervertebral disc. You can sit in a sitting position and lean on your toes, which is relatively safe.

Second, the lunge leg press steps are too small.

This will put a lot of pressure on the bent knees and tendons, and even get arthritis after a long time. The correct way to lunge leg press is to stride forward, and the distance from the front heel to the back knee should be about 60 cm.

Third, do too many sit-ups.

Many people do sit-ups to reduce abdominal fat. In fact, the effect of this exercise is not obvious. Doing too much can easily damage the back muscles. Therefore, don't overdo sit-ups and bend your knees.

Fourth, push-ups are too far away from the arm.

Doing so will not only have a bad exercise effect, but also cause shoulder pressure injury. The correct action of push-ups is to keep the wrist directly below the shoulder.

Fifth, lean forward when lifting dumbbells.

This is actually an involuntary behavior during weight-bearing exercise, but it will always damage the neck muscles. An ingenious solution is to consciously keep your eyes on a certain place in front of you during exercise, and deliberately tighten your chin to avoid your neck leaning forward.

Sixth, the side dumbbell is raised too high.

Don't think that the higher the side lift, the better the effect, so the exercise effect is not necessarily outstanding, but it will damage the shoulder muscles. Studies have shown that dumbbells can only be lifted to the crotch position, and the effect is similar to that of lifting them to the shoulder position.

The seventh is that the thighs are stretched outward.

Knees bend inward and soles face outward, which makes it easier to hurt yourself. The correct and safer way is to bend your knees outward, let the soles of your feet exert force on the inside of your opponent's thighs, and let your legs take the shape of the number 4.

Eight is to lift dumbbells and lean back.

Reclining can lead to protruding ribs, increase back pressure and possibly damage shoulders. When lifting dumbbells, the knees are slightly bent to avoid involuntary leaning back.

Nine is to lift your hips when lying on your side.

Hip lifting will reduce the gravity of the body, and many people will unconsciously lift their hips after the body is propped up, which will reduce the effect of exercise. You should keep your body in an oblique straight line from head to toe and always tell yourself not to lift your hips. A correct action of 20 seconds is equivalent to a wrong action of 1 min or more.

What should I not eat after exercise?

1, candy

It is often seen that many sweets are often prepared for a sports meeting to prevent athletes from consuming too much exercise, decomposing and utilizing sugar too quickly, and the body has no time to replenish them. The body is prone to shock and dizziness, and you can eat sweets quickly to supplement it, but you don't know that eating sweets after exercise will consume a lot of vitamin b 1 in the body, and people will feel tired and lose appetite.

2. peanuts

Peanut is a kind of food with high starch and fat content, and it is definitely the best choice to supplement energy and maintain physical strength in people's minds. However, due to its high fat content, it will produce a variety of organic substances such as fat during the decomposition process, which will also increase the concentration in the body and aggravate the decomposition work.

Step 3: eggs

Eggs are nutritious foods rich in protein, but they should not be eaten after exercise, because the high cholesterol in egg yolk is difficult to digest in the stomach. Originally, the energy consumed after exercise is more, so it is difficult to recover food such as eggs, and the decomposed * * components continue to destroy the * * alkali balance in the internal environment.

4. Fish

Animal nutritionists have found that eating fish after a lot of exercise will make people more tired. This is because after physical labor or strenuous exercise, the body will feel very tired, which is caused by the body producing a lot of milk. Fish is a kind of food. Eating fish after exercise will melt blood, and a large amount of milk produced in the body will aggravate fatigue.

5. Chicken and duck

Many people feel that after a lot of exercise and physical exertion, they need to eat more meat to replenish energy and recover their physical strength quickly. In fact, eating chicken and duck meat can not eliminate fatigue, but will aggravate muscle pain and mental fatigue.

6.beer

As we all know, beer is refined from carbon, and a lot of milk has been produced in the body after exercise. If you still drink beer at this time and consume carbon *, it will supplement its functional components for milk production *, which will only make blood *, alleviate the decomposition of * * metabolites, destroy the * * alkali balance in the internal environment, and make fatigue difficult to eliminate.