One year's plan lies in spring, and interest in outdoor sports increases. Spring is the best time to relax when everything recovers and the climate gets warmer. Xiao Zhang, who loves to play basketball in Apricot Blossom Rain and Willow Wind, was injured before he got off work. He dragged his crooked thigh to the hospital and was diagnosed with meniscus injury in the medial thigh after detailed examination. Spring is not only a good season for leisure and fitness, but also a season with high incidence of sports injuries. If Spring Festival travel rush doesn't warm up, "fitness" can easily become "harmful".

If you want to exercise in spring, you must warm up first.

Why should we warm up first in spring sports? Director Zhong Weibin explained that there are two reasons for warming up before exercise: First, the muscles of the human body are relatively slack, the joints are sticky, the ligaments are stiff, the coordination of the central nervous system is low, and the functions of various organs of the body are in a "low tide period". If you are in a hurry to carry out intense or improper exercise, without giving a friendly "reminder" and a smooth "transition" to all organs of the body in advance through warm-up, the sudden exercise will make the body unable to adapt for a while, leading to injuries. Second, the spring is warm and cold, the climate changes repeatedly, and the temperature is uncertain, resulting in poor muscle blood flow. Warm-up exercise can raise body temperature, make blood flow to muscles, make bones and muscles more flexible, expand the range of joint activities, increase the flexibility and coordination of the body, and help prevent muscle tear and joint sprain.

Good exercise in spring, warm-up has a "coup"

Director Zhong stressed that there is no fixed method for warm-up exercise, and the general public can warm up a little and speed up their heartbeat. To warm up before exercise, you can do some physical stretching activities, such as standing well, lifting your knees, turning around, bending over, turning around, raising your arms left and right, and taking a deep breath. Of course, it is also a good choice to try to broadcast gymnastics for about 5 ~ 15 minutes to increase the flexibility and coordination of ligaments and muscles. If professional sports are about to be carried out, Director Zhong suggested stretching several major muscle groups such as the back of thigh, the inner thigh, calf, back and chest by means of warm-up with exercise, and activating several major movable joints such as shoulder, hip, knee and ankle by actions such as encircling shoulder, knee and toe. For detailed and specific operation methods, you can consult China professional fitness network or professional sports or fitness coaches, and of course, you can also consult doctors in hospitals. The suitable warm-up time for professional activities generally follows the principle of "short warm-up time when the exercise is difficult and long warm-up time when the exercise is difficult". If the time is too short, the whole body can't be separated, and if it is too long, it is easy to get tired.

In view of the special climate and air conditions in Guangzhou at present, Director Zhong also stressed that indoor warm-up exercise is appropriate in foggy days. Try to breathe through your nose during warm-up, and it is not appropriate to undress immediately after warm-up.

Warm-up "prescription" for special groups

Heart patients should warm up in slow motion. It's best to go to the hospital for a cardiopulmonary examination first. According to your physical condition, illness degree and doctor's advice, tailor-made spring warm-up "prescription" and activities for yourself.

People with hypoglycemia and hypotension should not warm up on an empty stomach and warm up violently. Director Zhong explained that the blood of patients with hypoglycemia is inherently viscous, and in addition, it is hot and cold in spring, and the vasoconstriction is uncertain. If you warm up on an empty stomach, you may be tired, dizzy or even faint because of hypoglycemia. He suggested that you should fully evaluate your physical fitness and illness before exercise, and it is best to make an effective warm-up and exercise plan under the guidance of a doctor, and take some drinks and water with you, such as biscuits, candy bars, chocolate or sugary drinks, so as to replenish sugar and water in time.

Warm-up exercises for the elderly in spring need clever arrangements. The physical function and metabolism of the elderly are relatively declining. It is recommended to wear loose and comfortable sportswear, cotton socks with good water absorption and shoes with elastic fit. Try to choose some exercises with little exercise and low intensity to warm up. Tai Chi and Qigong are also good warm-up options. If you feel short of breath, sweating, dizziness, fatigue, chest tightness and other discomfort during the warm-up, you should immediately stop exercising, rest and observe, and go to the hospital in time if necessary to avoid danger.

Pay attention to outdoor exercise: What should Spring Festival travel rush pay attention to when exercising? Spring is the season to replenish yang, which is particularly strong in the air around rivers, Woods, rivers, beaches and lakes. These places are rich in negative oxygen ions, which are most suitable for people to take a leisurely walk or do spring physical exercise in these places. Moreover, this negative oxygen ion also has the functions of relieving cough, regulating nerves, eliminating fatigue, lowering blood pressure and calming down. Look at this interesting article, which was found in the Woods: exercise. It's quite original.

Pay attention to the time and weather changes. Experts point out that the weather for spring sports is very important, and every evening is the best time to exercise or exercise in a day. Especially those who go out for outdoor sports, in addition to the obvious exercise effect, will absorb more oxygen in the air than at other times.

Just sweating is enough: the climate changes greatly in the morning and evening of spring. If you feel cold during exercise, don't take off your clothes immediately after getting hot during exercise, which is easy to catch cold and cause a cold. How to exercise in spring? Keep your body comfortable during exercise. Don't think that the more you sweat, the better the effect of exercise. In fact, in the case of suitable weather and temperature, it will be better to sweat slightly during exercise. Because of excessive sweating, the capillary pores of the body are easy to expand. In addition, when the temperature is cold, the cold and damp gas will take the opportunity to invade the body, which will easily cause the body to suffer from cold erosion and cause colds and fever, thus inducing respiratory diseases in spring.

Need to "cool down" after exercise: As we mentioned earlier, we should warm up before exercise, so we should pay attention to "cooling down" after exercise. Health experts tell us that physical exercise will accelerate the blood circulation of the body. If you can't use some simple slow-paced exercise to complete physical exercise during exercise, the blood in your body can't suddenly adapt to the changes in your body, and your blood pressure will suddenly drop, resulting in insufficient blood supply to your heart, which may lead to heart attack, coma, and even shock death. After physical exercise, simply walking slowly with the rhythm of exercise for 5 minutes will effectively eliminate fatigue. How normal is the pulse? When the pulse slows down to below 120, your cold body movement is completed.

Matters needing attention in spring sports

1, avoid sudden movements and advocate gradual progress.

To restore physical function as the main purpose, step by step, suitable for everyone; Do enough warm-up activities before exercise to fully relax muscles and ligaments. For example, you should do joint activities, stretch ligaments and do some simple physical exercises before exercise.

2. Avoid anaerobic exercise and advocate aerobic exercise.

Suitable aerobic fitness programs should be selected in spring, such as cycling, mountain climbing, brisk walking, playing basketball, football and other outdoor sports in spacious and well-ventilated fitness places.

3. Avoid breathing through the mouth and advocate breathing through the nose.

In foggy spring, there is a lot of dust and bacteria. Try to inhale through your nose and exhale through your mouth when exercising. Exercise should form the habit of breathing through the nose, because nose hair can filter out the air and protect the trachea and lungs from dust and germs.

4, avoid wearing thin clothes, advocate cold and warm.

In spring, the climate changes repeatedly and the weather is hot and cold. Under the temperature condition of warm and cold in early spring, physical activity is too large and sweating is too much. Once it is blown by cold air, it is easy to catch a cold and induce various respiratory diseases. Therefore, pay attention to climate change. Don't take off your coat immediately when you start exercising in spring, and then gradually reduce your clothes after your body is slightly hot. After the exercise, you should immediately wipe your sweat and put on clothes to prevent catching cold.

5, avoid fasting exercise, and advocate eating before exercise.

Don't do morning exercises on an empty stomach in spring: don't do morning exercises on an empty stomach or a full stomach. If you ignore the physical loss, besides hypoglycemia, human blood is sticky, coupled with factors such as low temperature and vasoconstriction in spring, if you exercise on an empty stomach, you may suddenly die of hypoglycemia and heart disease. You'd better eat something before exercise. Such as bread, milk, eggs and fruits, until they are half full. Drink plenty of water to keep your body hydrated.

6. Avoid getting up early and going out to exercise, and advocate afternoon exercise.

It is foggy in spring and the air is not fresh in the morning. Before sunrise, the air pollution on the ground is the heaviest, and there is less oxygen at this time. Morning exercise is not advocated in spring. After sunrise, the green plants start photosynthesis, inhaling carbon dioxide, spitting out oxygen, and the air is fresh. It is recommended to exercise at dusk, and the air around 4 pm in spring is rich in oxygen negative ions.

7. Avoid heavy exercise and advocate adjustment and adaptation.

Traditional Chinese medicine believes that spring exercise is very important, which can better adapt to the changes of yang in the body and remove the cold accumulated in the body for a winter. It is a very beneficial health care method. But strenuous running, jumping and sweating are not recommended. "Yang is born in spring, and excessive exercise and loss are not conducive to human yang and growth." In spring, exercise is mainly to restore the functional level of the human body. We should not blindly pursue the amount of exercise, but pay attention to moderation. The initial amount should not be too large, so we should pay attention to the way and rhythm and exercise step by step. Don't blindly increase the amount of exercise for the sake of "crash". Prevent muscle and ligament damage caused by sudden increase in exercise. In spring, the body needs an adjustment stage to adapt to the large amount of exercise. Sudden heavy exercise will cause great consumption to the body. We should choose ways with slow pace and little exercise, such as mountain climbing, jogging, walking, Tai Chi, aerobics and so on.