2. Be familiar with the performance, function and usage of the equipment, and strictly abide by the relevant operating procedures. When using some sports equipment (such as shot put and solid ball). ), we should pay attention to choose the right venue to ensure our own safety, but also pay attention not to hurt the safety of others.
3. Choose the best amount of exercise, such as index evaluation, heart rate evaluation, Cooper evaluation, fixed evaluation, fatigue evaluation, simple evaluation and stage evaluation.
Because everyone's actual situation is very different, the difference of quiet heart rate is 15-30%, or even more, so choosing the best amount of exercise depends on your age, gender, professional characteristics, physical condition, health level, sports foundation, living environment and goals and tasks.
4. Organize activities. After physical exercise, take a series of relaxation exercises and post-exercise massage and other recovery measures, with the aim of eliminating fatigue, restoring physical fitness and improving the exercise effect.
Ending activities can relax tense muscles. During exercise, a large number of muscle capillaries are open and muscles are highly tense. If you stay still immediately after strenuous exercise, the blood accumulated in the muscles will not flow back to the heart in time, and the muscles will be stiff and fatigue will not be easily eliminated.
On the contrary, do some finishing activities after exercise to slow down the speed of exercise, or squeeze muscles and acupoints through massage, so that muscles can be fully relaxed and rested.
You often have to play two or three times a day, including preliminaries, semi-finals and finals, such as track and field, swimming, or continuous games every day in just a few days, such as basketball. At this time, the nutritional supplement after exercise becomes very important, which has an absolute influence on the effect of the next exercise or the result of the competition.
For athletes, the recovery after exercise should not be natural, but should actively supplement the energy and nutrition consumed by exercise to prepare for the upcoming competition or training.
6. Failure to take a bath immediately after exercise will lead to insufficient blood supply to the heart and brain, leading to dizziness and fatigue, and the whole body will be sore because of excessive accumulation of lactic acid.
7. Participating in sports consumes a lot of energy. After exercise, you should eat scientifically (properly replenish energy before exercise) to ensure the needs of the body and the best exercise effect.
Extended data:
To participate in sports activities, we must first understand our physical condition, learn self-supervision, pay attention to the changes of physical function at any time, report the situation to the teacher in time if there are any bad symptoms, and take necessary health care measures to avoid hiding our illness because of heart disease or other diseases that are not suitable for participating in sports activities and reluctantly participating in activities.
It is necessary to carefully check the sports ground and sports equipment to eliminate potential safety hazards, pay attention to unsafe factors in the field, such as whether the ground is flat, remove stones and clods, check the looseness of bunkers and whether there are stones and sundries, and check whether the sports facilities are firm, safe and reliable, and the integrity of equipment, so as not to take risks and ensure their own safety.
Scientific and safe exercise can enhance physical fitness and make people feel happy. On the contrary, if exercise can't be scientific, reasonable and safe, the purpose of exercise can't be achieved, and improper exercise can also cause harm to human body.
Therefore, if we know some common sense of sports safety, master some knowledge of safety precautions and develop good habits of safe sports, we will achieve the goal of physical and mental health.
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