(1) Dizziness In fitness activities, you should not feel dizzy except when you start practicing some rotation movements. If you have persistent or short-term dizziness, don't force exercise. You should go to the hospital for cardiovascular system and cervical spine examination.
(2) Headache should not occur during or after all sports activities. When you have a headache, you should stop your activities and focus on the cardiovascular and cerebrovascular systems.
(3) Asthma is a normal phenomenon in exercise. Asthma will occur in different degrees with different exercise intensity, and it can return to normal after rest, which is a normal physiological phenomenon. It's not normal to take a little exercise and gasp if you can't recover after a long rest You should stop your activities and concentrate on the examination of the respiratory system.
(4) It is normal to feel thirsty after exercise. If you drink a lot of water, you are still thirsty and urinate too much, which is an abnormal phenomenon. You should check your blood sugar and pancreatic function.
(5) It is a normal physiological phenomenon that appetite increases after hunger exercise. But if the food intake suddenly increases and continues, you should go to the endocrinology department to check the pancreatic function.
(6) After strenuous exercise due to anorexia, I don't want to eat for the time being, but I have a good appetite after rest, which is normal. If you don't want to eat for a long time and feel anorexia, it is abnormal. You should check your digestive function.
(7) Fatigue after lack of physical activity is normal. Generally, you should recover after taking a rest 15 minutes. If you can't recover after a few days, it means that the amount of exercise is not appropriate and you can reduce the amount of activity. If you still feel persistent fatigue after reducing your activity, you should check your liver and circulatory system.
(8) It is normal for pain to start activities, or to resume activities after a long stop, or to change the content of new activities, which will cause muscle soreness in some parts. Although it is sore, it generally does not cause dysfunction. If the pain occurs at or near the joint and there is joint dysfunction, it is not normal. You should stop exercising and check your joints.
2. Moderate exercise to prevent coronary heart disease.
It is often reported in the media that people died suddenly while climbing mountains, running on treadmills, playing tennis or playing online games for several days. The cause of sudden death is mostly sudden coronary heart disease. Some of the deceased didn't know they had coronary heart disease before they died, but they just had an attack during inappropriate exercise.
The full name of coronary heart disease is coronary atherosclerotic heart disease, that is, atherosclerosis of blood vessels dedicated to the blood circulation of the heart itself. The normal and smooth inner wall of blood vessels is piled up by lipids and platelets into plaques, and the lumen of blood vessels becomes narrow. When most people are quiet, narrow blood vessels can also supply enough blood and oxygen to the heart, so there is no feeling. But when overworked, the heart load increases, and the myocardium needs more blood for oxygen supply. At this time, the diseased coronary artery does not cooperate with expansion but contracts and narrows, and you will feel pain in the precordial area, stomach or left shoulder and back. If blocked by plaque embolism, it will cause myocardial ischemia and hypoxia in a large area, leading to myocardial necrosis. The heart is like a deflated ball, which can't pump blood. People with cerebral ischemia and hypoxia will have sudden cardiac death in a coma for a few minutes.
Exercise is like a double-edged sword for patients with recessive coronary heart disease and patients with confirmed coronary heart disease. Experts believe that 90% cardiovascular and cerebrovascular accidents can be avoided by learning health knowledge and moderate exercise.
3. Exercise 5 is not appropriate
(1) is not suitable for early morning. According to research, it takes half an hour for the oxygen content in the ground air to be conducive to breathing. Huangdi Neijing has long pointed out that winter activities must wait for the sun. From a modern point of view, sunrise is better. The oxygen content is the lowest before sunrise (0:00-24:00). Sunlight cannot reach the leaves of plants, and plants have no photosynthesis. There is no fresh oxygen near them, but a lot of carbon dioxide is accumulated. According to experts' research, in autumn, winter and spring, the inversion layer near the ground makes it most difficult for air pollutants to spread around 6 o'clock in the morning, and the temperature is low, which makes people easy to catch a cold and catch a cold. Therefore, it is better to have a rest time around 10 in the morning and exercise at 4 pm or at night.
(2) On cloudy days, chlorophyll of plants is not suitable for photosynthesis, and only with the participation of sunlight can it absorb carbon dioxide and release oxygen. Without sunshine, the situation is just the opposite, so exercising in the Woods on cloudy days can easily lead to carbon dioxide poisoning.
(3) It is not suitable for streets and highways where automobile exhaust and other pollution are relatively concentrated and harmful gases increase in large quantities. You should choose parks, watersides and other places with high air cleanliness for exercise. For example, jogging should be done in an open field.
(4) Patients with cardiovascular and cerebrovascular diseases should not do morning exercises. The onset time and death time of patients with cardiovascular and cerebrovascular diseases are often at 8~ 10 in the morning. According to the law of human biological clock, blood pressure starts to rise at 6 o'clock in the morning and reaches the peak at 10. After a night's sleep, the body loses more water, the blood flow in the morning is relatively reduced, and the viscosity of platelets increases at 6-9 o'clock in the morning, which is easy to increase the possibility of thrombosis. Therefore, patients with hypertension and heart and brain diseases can exercise from 4 pm to evening.
(5) It is not advisable to do morning exercises on an empty stomach for a long time, or exercise with moderate intensity or above. Otherwise, it will increase the burden on the heart and liver and cause adverse reactions such as arrhythmia. Moreover, fasting will limit the ability of the digestive tract to supplement blood sugar, which is prone to hypoglycemia.
Exercise is one of the main methods of diabetes rehabilitation. Regular exercise can control illness and reduce complications. However, diabetic patients are the least suitable for fasting exercise in the morning, and there are often cases where diabetic patients faint because of fasting exercise in the morning.
Most people exercise on an empty stomach in the morning, which is easy to induce hypoglycemia and even cause hypoglycemia coma. Diabetic patients should pay special attention to avoid fasting exercise. Moreover, flowers and trees release little oxygen in the morning, and the concentration of carbon dioxide is higher than during the day. When the ground temperature drops at night, the dirt can't spread upward, but tends to fall back. The ground air pollution is serious. At this time, the exerciser's breathing deepens and accelerates, and dirt, dust and bacteria can easily enter the human body through the respiratory tract, especially for diabetic patients, whose disease resistance is poor, which is easy to cause lung and bronchial infections and aggravate the condition of diabetes.
Therefore, diabetic patients (especially those with cardiovascular and cerebrovascular diseases) should take the early morning to 9 am as their "warning line". Don't be impatient, nervous and angry during this time, and don't participate in activities with heavy exercise. It's better to change the exercise time of diabetic patients to afternoon or evening.
It is not suitable to do outdoor sports in foggy days.
The fog increases rapidly in foggy days, and the line of sight is only tens of meters when there is fog. Dust fog consists of many small water droplets, in which some substances such as acid, alkali, salt, aniline and phenol are dissolved, and some substances harmful to human health such as dust and pathogens are also contaminated. Among the harmful substances contained in fog, the concentration of pathogens is the highest. The incubation period of these pathogens in human body can reach 1~5 years, ranging from colds and headaches to major diseases such as hypertension, emphysema, cor pulmonale and cerebral hemorrhage. Exercise in foggy days, some sensitive parts of the body come into contact with these harmful substances, which may cause tracheitis, pharyngitis, conjunctivitis, allergic diseases and so on. Inhalation of dense fog will also affect the gas exchange in alveoli; Will cause insufficient oxygen supply to the human body. Running in the fog will make you feel depressed, oppressive and tired easily.
In addition, foggy sports, especially foggy days, are prone to safety problems because of the close sight distance. Therefore, in foggy days, you can flexibly change your exercise mode. If possible, you can change to indoor exercise, strengthen self-supervision and physical examination. Once you feel unwell, you should seek medical advice in time to ensure safe and effective exercise.
You can't take a walk just for exercise.
It is the habit of many people to go out for a walk after supper. Although it is not as intense as running and boxing, many people hold the idea that "moving is better than not moving". As a result, they probably don't want to find that although they don't have "less" activities, their bodies don't seem to become stronger, and the desire to lower blood fat and blood pressure always becomes unrealistic.
Walking can really exercise muscles and relieve stress, but to really achieve the effect of exercise, you must walk with your legs up and remember the three "fixes".
The first "set" is "set". Many people's movements are random, and it is difficult for the body to remember this irregular and irregular movement. Science has proved that by choosing a fixed time to exercise and doing it at that time, the human body will remember this behavior pattern. This will help to control blood pressure, regulate blood lipids, lower blood sugar, change blood viscosity and improve the quality of red blood cells.
The second "fixation" is "quantitative" irregular going, which will not make the exercise play its maximum efficiency. Therefore, it is best to determine an amount of exercise and walk a fixed distance at a fixed time every day in order to bring accurate sports stimulation to the body.
The third "fixed" is "fixed strength", that is to say, you can't go shopping today, go tomorrow and go the day after tomorrow. This exercise is terrible. The correct approach should be to stride forward at a relatively fixed intensity every day.
What is a "big step"? The standard is: 100 meters distance, 90~ 100 steps for men,1/kloc-0 ~/20 steps for women, and 500 steps to 1000 steps every day. Every time you take a step, you don't need to be fast. You must pay attention to quality and try your best to take steps. The farther you go, the more obvious the effect. In addition, walking should not be too "relaxed", and the rhythm is also very important. For example, you can hum a fast-paced song while walking. Walking for half an hour like this will make the bones and muscles of the whole body fully and effectively exercised, and the stimulation it brings to the body is far more accurate and effective than relaxing for two hours.