Sports tips 1. Sports tips are simple.

1. Don't drink plenty of water during strenuous exercise and after exercise.

Drinking plenty of water will make the stomach full, hinder the diaphragm activity and affect breathing; The increase of blood circulation increases the burden on the heart, which is not only bad for exercise, but also harmful to the heart.

Second, it is not suitable for after-dinner exercise.

A lot of blood needs to flow to the limbs during exercise and to the gastrointestinal tract after eating. At this time, exercise will hinder the digestion of gastrointestinal tract, which will lead to diseases over time.

Third, choose a venue suitable for sports.

Parks, stadiums and flat and open places with high oxygen content are the best choices for sports.

Fourth, don't exercise when you are sad, sad or angry.

Exercise is a combination of body and mind. When you are sad, sad and angry, don't exercise to vent. Sports medicine experts explain this way: people's emotions directly affect the physiological function of the body. Emotional changes are generated in the deep brain and spread to the whole body, leaving traces on organs such as the heart, which will affect the health of human functions.

Fifth, choose the amount of exercise that suits you.

There are many ways to choose the amount of exercise that suits you. Because everyone's physique is different, the difference of quiet heart rate is 16-28%, so choosing the appropriate amount of exercise should be based on their age, gender, professional characteristics, physical fitness, health level, sports foundation, living environment, goals and tasks and other different situations.

Sixth, finishing activities are essential.

Finishing activities, that is, after physical training, make the body relax and exercise, and recover after exercise, that is, restore physical fitness, eliminate fatigue and improve training effect.

Seven, nutritional supplement and recovery after exercise is very important.

Athletes basically have to train every day, two or three times a day when they are near the competition, and often when they participate in the competition.

Will call two or three times in a row. For example, basketball players, this requires that nutritional supplement after exercise becomes very important, which has an absolute impact on the following practice effect or game results. Therefore, it is very important to actively supplement the energy and nutrition consumed by exercise after exercise.

Eight, you can't take a bath immediately after exercise.

Taking a bath directly after exercise can easily lead to insufficient blood supply to the brain and heart, weakness and dizziness, excessive accumulation of lactic acid on the body and aches all over.

2. Sports tips.

1, don't drink plenty of water during strenuous exercise and after exercise.

During strenuous exercise, the salt in the body is excreted with a lot of sweat. Drinking too much water will reduce the osmotic pressure of blood, destroy the metabolic balance of water and salt in the body, affect the normal physiological function of human body, and even cause muscle spasm. Because in the process of exercise, it is necessary to increase the frequency of heartbeat and breathing to increase blood and oxygen to meet the needs of exercise. Drinking plenty of water will make the stomach full, hinder the diaphragm activity and affect breathing; The increase of blood circulation increases the burden on the heart, which is not only bad for exercise, but also harmful to the heart.

In addition, drinking more water will reduce the concentration of gastric acid and affect food digestion. Drinking water after strenuous exercise for a long time is easy to get stomach trouble.

2. It is not advisable to exercise after meals.

After eating, more blood needs to flow to the gastrointestinal tract to help food digestion and nutrient absorption. If you take part in sports at this time, it will cause blood to flow to the limbs, hinder the digestion of the gastrointestinal tract, and lead to diseases over time. The blood pressure of the infirm will also drop after eating, which is called postprandial hypotension, and it is easy to drop when going out. Long-term exercise after meals is easy to get appendicitis. Don't do swimming and other sports after drinking.

3. Exercise in inappropriate places will bring harm.

Because the basic function of exercise is to take in a lot of fresh oxygen from the outside through breathing to meet the needs of health, it is necessary to choose a good place before exercise, and parks, beaches and open-air stadiums are the best.

4. Don't exercise when you are in a bad mood.

Exercise is not only physical exercise, but also psychological exercise. When you are angry and sad, don't vent on the playground. Sports medicine experts explain that people's emotions directly affect the physiological functions of the body. Emotional changes occur in the deep brain and spread to the whole body, leaving traces on organs such as the heart, which will affect the health of human functions.

5. Choose the best amount of exercise

There are many methods to 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.

6. Benefits of completing exercise

Finishing activities refer to a series of relaxation exercises and recovery measures after physical exercise, aiming at eliminating fatigue, restoring physical fitness and improving 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 by * * * *, so that muscles can be fully relaxed and rested.

7. Nutrition supplement and recovery after exercise

Athletes often have to train every day, even twice a day near the competition, and often need to play two or three games a day in a row to participate in the competition, including preliminaries, semi-finals, finals, such as track and field, swimming, or just a few days to play continuously every day, 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.

8. Nutrition supplement after exercise focuses on three aspects:

The first aspect: replenish the water and electrolyte lost by sweating.

The second aspect: supplementing glycogen consumed in exercise.

The third aspect: repair injured muscles and tissues.

9. Not taking 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 lactic acid accumulation.

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Name: Sports Tips

English: sports facts

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Time: 20 12-07-20

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3. Know little about sports

Life lies in movement-Voltaire

The foundation of science is a healthy body-Madame Curie.

Exercise is the source of all life. -Leonardo da Vinci

Life is exercise, and one's life is exercise. Leo Tolstoy

If you want to be strong, run!

If you want to stay healthy, run!

If you want to be smart, run! (Ancient Greek proverb)

Life lies in exercise. (Voltaire, French Enlightenment Thinker)

Life needs exercise. (Aristotle, Greek philosopher)

The foundation of science is a healthy body. (Polish scientist-Madame Curie)

The function of exercise can replace drugs, but all drugs can't replace exercise. (French doctor-Tissou)

A weak body can never fully cultivate a vibrant soul and wisdom. (Rousseau, German poet)

Nothing in the world is more beautiful than strong muscles and fresh skin. (Russian poet-Mayakovski)

Dachuan, who has too little exercise, is also harmful to physical strength; Eating too much and too little can also damage health; Only moderation can produce, enhance and maintain physical strength and health-Aristotle.

Keep practicing day after day. Only moderate activities can keep the enthusiasm of training and improve the skills of sports. Seneca

Exercise is the source of all life. -Leonardo da Vinci

A person immersed in mental work is extremely painful if he doesn't move his limbs often-lev tolstoy.

I like walking all my life, and sports have brought me endless fun. -Einstein

Silence is death, and only sports can knock on the door of eternal life. Tagore

There is little common sense about sports.

First, you can't drink plenty of water during strenuous exercise and after exercise. Drinking plenty of water will make the stomach full, hinder the diaphragm activity and affect breathing; The increase of blood circulation increases the burden on the heart, which is not only bad for exercise, but also harmful to the heart.

Second, it is not suitable for after-dinner exercise. When you exercise, you need a lot of blood to flow to your limbs. After eating, a lot of blood needs to flow to the gastrointestinal tract. At this time, exercise will hinder the digestion of gastrointestinal tract, which will lead to diseases over time. Third, choose a venue suitable for sports. Parks, stadiums and flat and open places with high oxygen content are the best places for sports.

Fourth, don't exercise when you are sad, sad or angry. Exercise is the combination of body, mind and body. When you are sad, sad and angry, don't exercise to vent.

Sports medicine experts explain this way: people's emotions directly affect the physiological function of the body. Emotional changes are generated in the deep brain and spread to the whole body, leaving traces on organs such as the heart, which will affect the health of human functions. Fifth, choose the amount of exercise that suits you. There are many ways to choose the amount of exercise that suits you.

Because everyone's physique is different, the difference of quiet heart rate is 16-28%, so choosing the appropriate amount of exercise should be based on their age, gender, professional characteristics, physical fitness, health level, sports foundation, living environment, goals and tasks and other different situations. 6. It is essential to organize activities, that is, after physical training, the body can be relaxed and exercised to restore physical fitness, eliminate fatigue and improve the training effect.

7. Nutritional supplement and recovery after exercise is very important. Athletes train almost every day. Near the competition, they train two or three times a day. When they take part in competitions, they often play two or three games in a row. For example, basketball players, this requires that nutritional supplement after exercise becomes very important, which has an absolute impact on the following practice effect or game results.

Therefore, it is very important to actively supplement the energy and nutrition consumed by exercise after exercise. Eight, you can't take a bath immediately after exercise. Taking a bath directly after exercise can easily lead to insufficient blood supply to the brain and heart, making you feel weak and dizzy. There is also too much lactic acid accumulation in the body, which makes you ache all over.

5. Primary school students' sports health knowledge

Pupils grow and develop rapidly, their bodies are immature, and their bones, muscles, internal organs and other organs are fragile, so we must not neglect maintenance. The content of physical education class in primary schools must be conducive to promoting the all-round development of students' bodies and effectively exercising and strengthening their physique.

First, choose the right venue.

At present, the general school sports venues are mostly cement, such as basketball courts and volleyball courts. In fact, the playground paved with cement asphalt is hard and elastic. Jumping in this site run for a long time is not only easy to cause trauma, but also causes chronic damage to the human body. Therefore, qualified schools should try to set up plastic venues. This kind of venue can protect students from injury, and schools without conditions try to keep soil venues and battlefields.

Second, ensure the safety of equipment.

The choice of equipment is very important for the safety of students. Schools should strive to complete equipment in accordance with the requirements of the new curriculum standards. If there is no supporting equipment for the time being due to conditions, teachers and students can be mobilized to make their own equipment, but health and safety factors must be considered. It is necessary to ensure that unqualified equipment is not used, and bad equipment cannot be used.

Third, matters needing attention in class

1. Reasonable selection of exercise load. The characteristics of physical education itself determine that physical exercise is the main feature, outdoor is the main place, and it is dynamic, which increases the difficulty of organizing teaching. If students use instruments improperly or have too much physiological load, they are prone to injury accidents.

2. Strengthen physical education class's safety awareness. Physical education class needs students' bodies to participate in activities directly, which is really unsafe and potentially dangerous. However, as long as we attach importance to maintenance education, organize classes well, conduct teaching correctly and scientifically, and strengthen maintenance measures, injury accidents can be avoided.

3. Safety begins with the teacher. As a qualified physical education teacher, the consciousness of saving should permeate every link of preparing lessons, attending classes and summarizing after class. When preparing lessons, we should fully consider all kinds of unsafe factors and eliminate them one by one through our own efforts. We should not only write lesson plans well, but also prepare teaching materials, students and venue equipment, ponder the technical essentials, action structure, key and difficult points, protection and help of teaching materials, and fully understand the students' situation, such as physical condition, hobbies, discipline habits, sports ability and so on.

4. Teaching should be rigorous. In the teaching process, teachers should impart correct knowledge, sensitive skills and skillful skills to students, adopt scientific teaching methods, so that students can understand and master the essentials of movements, make clear the technical specifications and conduct accurate drills. Teachers must also personally lead or guide students to do adequate preparatory activities and necessary special exercises.

5. Clothing can't be ignored. Teachers must have strict requirements on physical education class's dress, so that students can gradually develop good habits. For example, don't wear leather shoes, sandals and plastic shoes; Do not carry sharp tools, such as keys and knives.

6. Fitness tips are suitable for mass sending.

Sweat a lot and be careful of dehydration.

Men need water more than women. For men, muscle needs more than three times more water than fat, while in men, muscle accounts for about 40%, and in ordinary women, muscle accounts for only a little more than 20%.

Water can also lubricate joints, regulate body temperature, dissolve nutrients and transport them into human body. Generally, men need about two liters of water every day, and men who exercise consume twice as much water.

Chromium should be supplemented in time during training.

Chromium is an essential mineral to sustain life. It can reduce cholesterol in human body, increase endurance, increase muscle growth and oxidize fat.

High-quality grapes and raisins have the reputation of natural "chromium bank". Ordinary men can provide enough chromium by eating a bunch of grapes every day, and men who participate in fitness exercises need to double it.

There is often congestion on the body, so vitamin K needs to be supplemented.

During exercise, some people bump a little, get bruised or bruised for a long time, which is the signal that the body lacks vitamin K, and vitamin K is "the hero who stops bleeding". Without it, blood coagulation will be delayed, and in severe cases, blood will not coagulate.

Broccoli is very rich in vitamin K. Eating broccoli 2-4 times a week can relieve congestion or congestion. Secondly, asparagus and lettuce also contain vitamin K. Regular consumption of foods rich in vitamin K can not only strengthen the elasticity of blood vessel walls, but also prevent congestion and congestion.

Exercise cramps, pay attention to supplement calcium and magnesium.

The symptoms of leg cramps after exercise do not mean that you are overloaded with exercise, but are caused by insufficient nutrition. The main function of calcium and magnesium synergy in human body is to participate in neuromuscular conduction. Physical exercise is easy to cause calcium and magnesium deficiency in human body, which in turn hinders neuromuscular conduction and leads to leg cramps.

The daily calcium requirement of adult men is 1000 ~ 1800 mg, and the recommended daily dietary supply of magnesium is 350 mg. There are many sources of calcium, among which milk is a good choice. Magnesium contained in green leafy foods is the easiest to absorb, and nuts and seafood are also rich in high-quality magnesium.

After exercise, the zinc loss is too great.

Zinc is called the "sex element" of men. Insufficient zinc in the body will affect the quantity and activity of * *. For men who take part in fitness exercises, more zinc will be lost, especially when they sweat a lot, so zinc supplementation is particularly important for men who exercise regularly.

Eating lean meat and steak is an effective way to absorb zinc. According to the determination, every100g lean beef can provide about 50% of the daily zinc requirement. Seafood, mushrooms, lean meat, eggs and coarse grains are also rich in zinc.

7. Please introduce some common sense about fitness.

Sports health tips 1, go to a regular gym to exercise.

Choose a professional and experienced coach. Before you start the planned exercise, you should have the corresponding physical test and physical fitness test.

Let the coach tailor the training plan according to the individual situation. It is the most direct and best way to prevent sports injuries to exercise regularly according to the relevant requirements of the gym and the suggestions put forward by the coach.

2. Make a perfect and regular plan. Take fat reduction as an example: generally speaking, strength equipment training is arranged twice a week to improve the oxygen binding ability of fat; Secondly, arrange intensive cardiopulmonary exercise twice a week to increase the health index.

Exercise for more than 30 minutes, the heart rate is controlled at about 70%-80% of the maximum heart rate, which can consume more fat. The maximum heart rate is 220 minus your age.

For example, the maximum heart rate of a 20-year-old man is 220-20=200, and the heart rate per minute during exercise should be around 200*70%= 140 or 200*80%= 160, so that more fat can be consumed. Of course, simple cardio-pulmonary exercises twice a week, such as fitness classes, will make your fitness process more interesting.

Finally, I suggest you do exercise for half an hour, just walking or riding a bike. 3. The diet before and after exercise depends on personal situation.

Generally speaking, after a meal, it takes a while for the body to organize digestion, and it is not advisable to exercise immediately, at least half an hour later. After fitness, the body is eager to replenish energy within 20 minutes, which is also the best time to absorb. If you are an athlete, eating within 20 minutes after fitness will over-recover; But if you want to lose weight, you must eat 30 minutes after the fitness.

We strongly recommend that you must drink water when doing aerobic exercise. Generally, a more scientific method is to add 250 ml of water after practicing 15 minutes, and you can use urination to test whether the water intake of the body is sufficient.

If the urine is colorless, it means there is no shortage of water. For exercises within 1 hour, water is the best tonic, but for exercises beyond 1 hour, you should not only drink water, but also supplement some sports drinks at the same time.

In addition, drinking water is beneficial to perspiration and is a good way to lower body temperature. Therefore, we should abandon the old concept of banning water during exercise. Tips for bodybuilders to guard themselves: 1. Never touch your face, especially your eyes, when exercising.

2. You can prepare 1 bottle of 75% alcohol. When you don't have time to take a bath after exercise, wipe your palm thoroughly with alcohol to achieve the purpose of disinfection. It should be noted that the amount of alcohol should be enough to make your hands wet.

Don't stand barefoot on the floor of the locker room. 4. If the recent period is a frequent period of colds or infectious diseases, you should avoid going to the gym to exercise.