As we all know, physical exercise is beneficial to physical and mental health, and warm-up refers to warm-up according to personal circumstances. Dynamic stretching around the parts with strong fatigue. Let's share the harm animation of not warming up before exercise.
Harmful animation without warm-up before exercise 1 1, joint injury
During exercise, the joints and skeletal muscles of the human body contract violently by friction. If you don't warm up before exercise, it will cause pain and even trauma. Warm-up before exercise can help muscles, tendons and joints to receive harder training.
2. Plantar fasciitis
For people who like running, the warm-up before exercise is insufficient, and the warm-up of lacing is insufficient, and long-term factors increase the burden on the heel. If you find obvious tenderness on the inside of the heel, you should see a doctor in time. Wearing shoes is also easy to cause plantar fasciitis. Patients should cooperate with local injection of steroids, plus physical therapy, ultrasound, electrotherapy and other ways to improve.
3. Damage to the heart
We often hear that someone has a sudden cerebrovascular accident or sudden cardiac death while running in the morning. This is because the muscles of the body suddenly contract to do work without pretreatment, which will promote the secretion of adrenaline, make blood vessels contract and heartbeat accelerate, and induce cardiovascular and cerebrovascular events. So you must do some warm-up exercises before exercise. Effective warm-up can improve the heart rate and the depth and frequency of breathing. What foods can't you eat after exercise?
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. 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.
Harm of not warming up before exercise Animation 2 Possible consequences of not warming up before exercise
1, plantar fasciitis: Some people have heel pain after exercise, especially when wearing flat shoes. It is easy to get this disease if you don't warm up before exercise. Moreover, because the plantar fascia is difficult to relax and recuperate, it is difficult to cure the disease.
2, knee injury: Many people think that only people with too large a weight base will get knee injuries during exercise, but it is not. Even if people with normal weight do exercise, if they don't open their joints through warm-up, they will also cause knee injuries.
There are many consequences of not warming up, but both of them, once injured, are difficult to recover.
Six disadvantages of not warming up
1, if you don't do warm-up exercise, the muscle temperature will not rise, and the blood circulation will be poor, which will easily cause muscle strain.
2, do not do warm-up exercise, muscle contraction speed and contraction force is weak, easy to cramp.
3. Without warm-up exercise, the increased muscle efficiency due to the decrease of viscous resistance makes the supply of nutrients poor, which is not conducive to the elimination of waste in the body and the metabolic efficiency is low.
4. Without warm-up exercise, the quick response to neutral stimulation is weak, which affects the exercise effect.
5, do not do warm-up exercises, poor coordination.
6. Without warm-up exercise, the efficiency of the heart and respiratory system is weakened, including strengthening the combination of oxygen in heme and not improving aerobic metabolism; Can not increase the blood flow in the lungs; Can not increase the oxygen exchange in the tissue (because heme will provide more oxygen at higher temperature).
How to warm up safely and effectively
Pay attention to these when doing warm-up exercises:
1, put on sportswear, and women should remember to wear sports bras.
If you don't eat dinner during exercise, you can eat a banana to replenish energy before exercise.
Do each of the six warm-up exercises for at least 30 seconds.
4. The whole warm-up exercise should last for 8 minutes to 10 minutes.
Warm-up can start with running. Running to warm up has many advantages:
1, which can make the muscles and joints stretch and heat up first, and let the blood flow to the muscles to be exercised, which can reduce the risk of sports injury.
2, can make the heart rate slightly higher, in order to avoid sudden and strenuous exercise may cause damage to the heart.
If you suddenly start to exercise without preparation, your muscles will be stiff, your heart will suddenly beat violently and you will be short of breath, which will easily lead to the risk of injury. Even if you exercise at home, you should fully warm up. The warm-up action before exercise is about 5 minutes to 10 minutes, and each action can be done for 10 seconds to 20 seconds. Don't pull the tendons too hard at first, pull them slowly and increase the strength slowly. If the muscles stretch too hard before warming up, it is easy to cause muscle strain.
Harm of not warming up before exercise Animation 3 How to warm up safely and effectively
1, prepare in advance
It means to warm up according to your personal situation. Dynamic stretching around the parts with strong fatigue, or light exercise for 5 minutes to 10 minutes according to the content to be practiced next.
Step 2 jog
After stretching the knee joint, jog. Slow down at first, and slowly increase the speed until you sweat a little. When jogging, if you move back and forth, left and right, and add simple footwork, the effect will be better. Sometimes the arm swings a lot, and sometimes it is a good choice to relax naturally. This method is recommended to be carried out outdoors, and it is forbidden to be carried out on fitness equipment. Lasts for 3 minutes to 10 minutes.
3, footwork practice
Don't rest after jogging. Walk and do 5 ~ 8 kinds of light footwork training. Use the actual action to be practiced as the training action. The main purpose of this stage is to improve the dynamic flexibility around the main joints and increase the action to prevent injuries. Lasts for 3 minutes to 10 minutes.
Warm-up should meet three major indicators.
Before exercise, it is difficult for people's physical function and exercise state to reach the best level immediately, so it is necessary to adjust their functions to the ideal state through warm-up to prevent some injuries during exercise.
Warm-up usually refers to the combination of physical activities of the whole body, with a light amount of activities, which mainly includes three aspects, namely, improving heart rate and improving cardiopulmonary function; Stretch muscles to increase flexibility; Move joints to increase flexibility.
Sudden death is the most serious injury caused by insufficient warm-up. If you don't warm up to the right degree and do high-intensity exercise rashly, your heart may be overwhelmed. People with cardiovascular and cerebrovascular diseases need special vigilance.
You can choose simple activities such as jogging to warm up to improve your heart rate. It is suggested to last for 5 ~ 10 minutes, and slight sweating is appropriate. If measured, the heart rate after warm-up should reach 60% ~ 70% of the maximum exercise heart rate, of which the maximum heart rate is 220 MINUS age.
Generally speaking, as long as it is about 50% higher than the normal heart rate. For example, your normal heart rate is 70 beats/min, and it should reach 100 beats/min after warm-up.
According to different exercises, there are some differences in the muscles that need to be stretched, but most exercises use muscles, including the back of the thigh, the inner thigh, the calf, the back, the shoulders and the neck.