There are many benefits of preparing for exercise. The benefits of preparing for exercise include raising body temperature, raising heart rate, promoting blood circulation and letting more blood flow to muscles and tissues. The following are some warm-up activities that should be done before exercise.

What should I do before fitness? 1 First, low-intensity aerobic exercise and static stretching.

Warm-up is very necessary before high-intensity sports training. You can do some low-intensity aerobic exercise or static stretching, which can help muscles slowly open blood vessels, increase blood flow, and let the body gradually adapt to the intensity, thus achieving perfect blood supply. When the body temperature rises to a certain extent, the core temperature required for training can be reached. Static stretching can effectively prevent the target muscle group from being injured during training.

Second, jogging and dynamic stretching are combined.

Warming up is not simply twisting your neck, pressing your waist, stretching your legs, or jumping. By warming up, you can minimize the injury of muscles and joints, especially the fragile shoulder and knee joints. The combination of jogging and dynamic stretching can raise body temperature and heart rate and send a signal to the body that it is about to enter the state, so please make a series of preparations for your muscles.

Thirdly, dynamic stretching assists static training.

Warm-up can prepare muscles and keep the brain awake. Trainers with certain experience will relax the body ligaments and make the joints flexible through dynamic stretching and static training. Especially dynamic stretching, repeating an action in a short time, can effectively reduce muscle viscosity and improve toughness. Then, the next series of exercises will become more relaxed and comfortable.

What should I do before fitness? 2. Stretch my chest muscles.

1. Put your hands behind your back and cross your fingers.

2. Open your hands outward and wrap them around your back. After your hands overlap, cross your fingers again, hold your head high and keep your back straight.

3. Then overlap your hands from the back and pull them up slowly. Stretching back slowly and keeping this action for 50 seconds can help the chest to expand better.

Second, quadriceps femoris stretching

1. Stand on one foot and lift the other foot back.

2. Stand on your right foot, slowly lift your left foot backward, slowly bring your foot close to your hip, then hold your left ankle with your left hand for 40 seconds, then adjust your breathing, and then change your feet to continue this action alternately, so that you can exercise the whole thigh.

Third, lunge

1. First take a small step forward with your knees at a right angle of about 90 degrees, then take a step forward with your left foot, and keep your right knee straight, so that the whole leg looks like a line and the soles of your feet are firmly attached to the ground.

2. Then after the upper body is straight up, the body is pressed down again, and finally the legs are stretched and the legs are alternately exchanged.

Fourth, shoulder extension.

First lift it horizontally with one hand, and fold it with the other hand to hook the horizontally lifted hand. Then the right hand wraps around the lower part of the left hand to pull sideways. Then change hands and do it 30 times a day. This action can be moved to the whole shoulder, which can stretch muscles and carry out good warm-up activities.

What should I do before fitness? 3. The benefits of pre-exercise preparation include

1, if you don't warm up before fitness, the side effects will be great! Some muscle strains, some joint injuries, some joint dislocations and so on. The movement of the human body, like the operation of a machine, is static before it is turned on.

All parts are rigidly connected and cannot be lubricated. When the machine is just started, it must run at idle speed, slowly warm up the machine and slowly lubricate the joints of various parts before it can start to run at full load. Similarly, people's warm-up before the start of fitness exercise can play a transitional role from static to slow and then to strenuous exercise.

2. All joints must be warmed up before exercise. It usually takes 5- 15 minutes to warm up. Generally, four to six movements should be selected to activate the shoulder and rotator cuff muscles. Warm up the muscles and joints of the whole body, such as treadmill 10- 15 minutes (jogging). Music Festival is one of our important warm-up plans. If we don't warm up properly before exercise.

Moreover, the lack of joint flexibility will cause muscle strain and joint injury and sprain when we exercise. Remember to warm up before exercise, so that every joint and muscle is not easy to get hurt when warming up in place.

3. Warm-up exercise before exercise can improve the mobility of muscles and joints in our body, at the same time, it can also improve the flexibility of our joints and muscles, avoid injuries during exercise, and improve our physical function and exercise efficiency. As well as the stretching movement and corresponding relaxation movement after exercise.

Then you can stretch your muscles to prevent them from being affected by constant tension. At the same time, for people who want to keep fit, you can also avoid the situation of long muscles, which will affect the overall beauty and have a negative impact.

Precautions after running:

1, don't squat and rest.

If you squat down and rest immediately after fitness exercise, it will hinder the blood return of lower limbs, affect blood circulation and deepen physical fatigue. This kind of situation is more common in those activities with relatively large amount of exercise, such as long-distance running. The correct way is to do more relaxation activities after each exercise, such as walking slowly and relaxing your legs.

2. 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.

3. 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.

4. 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.

5. 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 of the human body, and it is easy to get sick.

6. Don't smoke

People breathe faster during exercise, and the body should ensure enough oxygen intake. If you smoke immediately after exercise, the oxygen content in your lungs will decrease, resulting in chest tightness, asthma, dyspnea, dizziness, fatigue and other symptoms.

7. It is not advisable to have a sudden drop in body temperature.

If the outdoor temperature is high, you will feel unbearable heat after exercise. If you enter the air-conditioned room or take a cold nap at this time, it will break the normal physiological regulation function, make the physiological function out of balance, and get colds, diarrhea, asthma, wind-cold joint pain and other diseases.

8. 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.