Pay attention to the use of these fitness equipment. Timely exercise is more conducive to promoting blood circulation. Exercise is an important way for us to maintain our body function. Moderate exercise can be full of enthusiasm for life, and exercise can lower our blood sugar. Now pay attention to sharing these fitness equipment.
Pay attention to using these fitness equipment, 1 spacewalkers should not swing too much.
The most popular fitness equipment in many communities is the spacewalker, which is especially suitable for middle-aged and elderly people. It is popular because many people think it is easy to play, effortless and enjoyable to swing around. Doctors say that spacewalkers are actually very prone to strain their lumbar muscles, especially the muscles of the elderly. Due to aging, water is reduced and flexibility is poor. If the legs swing too much and too fast, it is easy to strain the muscles around the spine. Therefore, it is best for the elderly to swing their legs about 45 degrees Celsius when doing "spacewalk", and the frequency is best for 3-4 seconds at a time.
Old people with osteomalacia of hip joint should not play with the pedal.
This kind of equipment is mainly used to exercise the strength of lower limbs and waist, and is not suitable for the elderly who have already suffered from osteomalacia of hip. The so-called osteomalacia of hip joint, the main symptom is that there is often pain below the knee, and you will feel weak when going up and down the stairs. For such an old man, the bearing function of hip joint is not good. If you pedal again, your knee extensor may be damaged, which will aggravate the original symptoms.
Don't touch the riding machine if you have a herniated disc.
This instrument moves up and down by the strength of hands and feet, so as to stretch the whole body and achieve the purpose of moving joints in all parts of the body. According to the truth, this sport is very suitable for people who often sit at their desks and have strain on their neck muscles and waist muscles. However, if the disease has developed to disc herniation, don't use this instrument, because the spine can't stand the "tossing" of the riding machine.
Try pull-ups before playing with tractors.
Tractor is beneficial to stretching muscles and preventing disc herniation. Its function is similar to going to the hospital for traction treatment, but doctors advise those elderly people who are not strong enough not to do this exercise. To test your hand strength, whether you can do pull-ups is the standard. If an old man can't finish pull-ups, he might as well choose other stretching exercises. In addition, many elderly people like to use leg press to exercise their flexibility. The doctor reminded that it is best not to lift the leg beyond the shoulder joint, otherwise it is easy to strain the ligaments and muscles of the hip joint.
The rotation range of the waist twisting device shall not exceed 180 degrees Celsius.
Pay attention to controlling the range of twisting, slow and gentle, otherwise there is a risk of pulling the lumbar muscles. The doctor suggested that the twisting range should not exceed 180 degrees Celsius, and the frequency should be controlled in 3-4 seconds to complete an action.
Food that can't be eaten after fitness exercise.
After strenuous exercise with fitness equipment, you can feel that your body consumes a lot of calories. At this time, your body naturally needs to replenish energy, but this does not mean that you can do whatever you want. If you want to gain muscle or lose weight, you need to be careful about your diet after fitness.
After fitness, it is important to supplement a certain amount of calories and corresponding nutrition, which requires protein and carbohydrates. However, unhealthy foods rich in fat and sugar must be eliminated.
First, taboo food after fitness
1, cold dishes
After fitness, unprocessed raw and cold vegetables are not suitable. Carrots, celery, peppers and broccoli may be healthy low-fat foods, but they are not suitable for eating after exercise because these foods are not enough to supplement energy to maintain a healthy metabolic rate. But if you must eat vegetables, you can add sauces such as yogurt, nut butter or hummus to make salad, but you can't use cream.
2, high-fat fast food
Potato chips, French fries, hamburgers, hot dogs and cornflakes may fill your hungry stomach quickly, but eating them after fitness is equivalent to wasting the previous exercise effect. The fat in these foods is difficult to digest, which is not what people want to see after exercise. What needs to be supplemented after exercise is glycogen, not increasing the fat stored in the body.
3. Salty snacks
Snacks with excessive salt, such as potato chips or pretzels, will reduce the body's potassium content, leading to slower recovery. Potassium, a mineral, plays an important role in cell activities, which is more important than sodium in salt. Because of exercise and sweating, the body loses a lot of electrolytes, so it is not advisable to take too much potassium because of eating foods with too much salt.
4.bacon barbecue
It's okay to eat barbecue in moderation, but it's only suitable for breakfast and reserve calories for the next day's activities. Not suitable after exercise. Because barbecue is not easy to digest, it will hinder the metabolism after exercise. Therefore, eggs and other foods should be the first choice to supplement protein.
5. Pizza
Pizza contains too much oil, especially sausages and other fillings, so it is not suitable for eating after exercise. Eating a small piece can offset an exercise. If you have to eat pasta, you can choose whole wheat bread, cheese and so on.
Second, taboo desserts after fitness
1, soda and juice
You will be thirsty after exercise, however, it is not suitable for drinking sweet drinks, including soda or fruit juice containing fructose. Drinking sugary drinks after strenuous exercise will be counterproductive, because it will reduce metabolism and thus hinder weight loss. Also pay attention to drinking energy-saving drinks and only replenish the lost electrolyte when necessary. It is more appropriate to drink water when you are thirsty. You can eat a banana to supplement potassium.
2. Cream chocolate
Milk chocolate is rich in sugar and calories, and it is not a food needed after exercise. The disadvantages of eating it far outweigh the benefits of supplementing energy. Dark chocolate (containing more than 70% cocoa) is healthier and can help you recover quickly after exercise, but it is not suitable for eating more.
3. Sweets and snacks
Snacks like doughnuts are not nutritious, but they are high in fat and calories. Although carbohydrates are needed to supplement muscle "fuel" after exercise, whole wheat bread with peanut butter or water jam is more suitable.
Pay attention to the use of these fitness equipment.
Action-the uncoordinated body movements can easily cause the collision between hands and knees.
Correction: Do rowing exercises according to the rhythm of dancing. Practice according to the rhythm of 1-2-3 and 3-2- 1 Where "1" means kicking, "2" means standing up and leaning back, and "3" means pulling your arm to the lower end of your chest. On the return trip, relax your arms, lean forward, cross your knees and bend your knees in the order of 3-2- 1. The whole movement should be smooth, natural and rhythmic.
Practice method-long-term uniform exercise. In this way, it is difficult to maintain the quality of practice and correct movements.
Correction method: set the resistance at a medium level, do exercises for 4-6 groups 10 minute, and rest for 2-3 minutes between groups. This kind of exercise is conducive to ensuring the strength and intensity of the action, and the heart rate will not drop too much during rest.
Second, the treadmill.
Action-the body fluctuates up and down too much and lacks stable forward strength. In this way, people will soon feel tired and the joints of lower limbs will be subjected to greater impulse.
Correction method: improve flexibility and make the pace smoother. Before running, you can do a leg swing for a while. The practice is to hold the handle tightly, keep the upper body still, stand on one leg and swing the other leg back and forth. This exercise can warm up and relax the leg muscles and increase the stride.
Practice method-spend a long time running at a constant speed.
Correction method: run fast and go uphill repeatedly. In this way, you can burn more body fat, stimulate your muscles better, and maintain your improved metabolic rate for a longer time. The specific method is to adjust the uphill to 2% first, and then gradually increase it to 10% (at this time, you can only make big strides). The greater the intensity of practice, the shorter the practice time.
Third, exercise bike.
Action-the seat is too short or too high. Too short will make the leg muscles tired quickly and increase the pressure on the knee joint; Too high will destroy the riding action and the body will swing from side to side.
Correction method: The appropriate height should be that when sitting in the seat, the legs can be straight and the heels just step on the pedals. When riding, you usually pedal hard with the forefoot, and your legs are just straight when you pedal to the end.
Practice method-use inertial force instead of continuous hard pedaling.
Correction method: do alternating practice of fast and slow. Ride at full speed for 2-3 minutes, then slowly ride for 3 minutes, * * * Repeat 15 minutes. If necessary, you can leave your hips and push the ground, which is more powerful and easy to maintain balance.
Fourth, the elliptical rambler
Action-the resistance is too low, and as a result, there is no need to pedal hard, and almost inertia force is used to keep the action.
Correction method: set the resistance at an appropriate level, and feel the resistance every time you step on the pedal to avoid slipping. When your balance is improved, you can let more muscles participate in the action without holding the handle.
Practice method-When you keep a monotonous and uniform movement for a long time, you will feel tired and bored, and it is difficult to maintain your interest.
Correction: Do speed-changing exercises, such as pedaling fast for 90 seconds, and then slowly recover for 3 minutes. With the improvement of physical fitness, the recovery time will be shortened.
Five, step machine
Action-the action of holding the handle is wrong, and there is a process of straightening the arm in the action, like walking with crutches.
Correction: Bend your elbow and gently hold the upper part of the handle to keep your body balanced. Keep your body upright and lean forward slightly during the action, just like climbing steps upstairs.
Practice method-the resistance is too low.
Correction: increase resistance and slow down, so that your exercise intensity will increase, your heart rate will increase, you will stay in the effective range for a longer time, and eventually you will consume more fat.
Fitness is to exercise and make the body better. Don't let irregular operation hurt your health.
How to avoid injury during fitness?
Although fitness can enhance muscle strength, it can also make muscles contract more tightly. Therefore, after each group of strength training, fully stretching related muscles can not only increase the flexibility and coordination of the body, but also reduce muscle injury.
1, a lot of exercise dehydrates the body, and dehydrated muscles are easy to get hurt. Therefore, you must constantly replenish water during exercise.
2. It is also an important principle to keep the correct posture during exercise and use different muscles in different parts of the body alternately to avoid injury.
3. Some fitness programs need the lower limbs to bear heavy gravity, so it is particularly important to wear a pair of sports shoes with good support and protection.
4. After exercise, the muscles will feel slightly sore and stiff, which is a normal physiological phenomenon. But if there is severe pain, swelling, limited activity, subcutaneous bleeding, etc. These are all symptoms of soft tissue injury.
5, the injured muscle, must be treated in time, so that it can get full rest and recovery. Of course, selective rest is a positive way. For example, if you pull a muscle in your shoulder, you can't play tennis anymore. But if you can choose jogging or hiking, there should be no problem.
6, soft tissue once injured, should immediately ice. This is the simplest but most effective method to relieve pain, reduce swelling and diminish inflammation. The correct method should be to ice the injured part 10~ 15 minutes, and repeat it every hour within 4 hours after the injury. Then apply it four times a day. You can apply hot compress after 48~72 hours, four times a day, each time 10~ 15 minutes. In order to prevent skin injury, both ice and hot compress should be covered with a thin towel. After use, the injured part can be bandaged with elastic bandage to help reduce swelling. If conditions permit, the injured part can be raised with a pillow or cushion. This will also help reduce swelling. If the pain is severe, acetaminophen can be used for analgesia on the first day, and non-steroidal anti-inflammatory drugs such as aspirin can be used for analgesia later.
In any case, sports injuries should not be an excuse to give up fitness from now on. If you give up exercise, the harm to your body is far greater than the harm you get when you exercise.