Seven tips for safe fitness
During fitness activities, physical discomfort sometimes occurs, or some parts of the body are injured due to various improprieties and accidents, that is, sports injuries.
Therefore, it is important to master the essentials of exercise and self-protection.
Adjustment state When the person just woke up, the nerve center has not yet started to move, and the whole body muscles are very relaxed and weak.
If you go to military intense exercise at this time, it is likely to cause adverse effects on your body due to excessive force and urgency.
Therefore, after waking up, you should spend 10 minutes indoors.
So that the joints of the body can move freely, and then engage in sports.
Pay attention to some people who think that eating more meat before exercise is good for physical strength.
In fact, this is a misunderstanding.
After eating a lot of meat (especially pork and beef) during exercise, the body is difficult to digest and absorb.
The burden on the stomach and intestines is increased during exercise, which results in abdominal pain.
Gas-producing foods such as leeks, potatoes, and beans should not be eaten before exercise, because they cause internal aeration and cause abdominal pain during exercise.
Because the human body has a large amount of acidic substances accumulated during exercise, alkaline foods such as watermelon, cucumber, radish, banana, pear, apple, pumpkin, potato, milk, tofu, and kelp should be separated before and after exercise.
Preventing cross-gas transitional gas refers to pain in a certain part of the chest and back during exercise. If speaking is encountered, the pain during breathing and coughing will increase, which is medically called “respiratory muscle spasm”.
The reason is that most of them are not prepared well before carrying out heavy exercise activities.
When the human body suddenly enters a state of tension from a quiet state, it is difficult to immediately mobilize internal organs, and as a result, it cannot satisfy the oxygen and nutrients required for muscle movement.
In addition, during exercise, the breathing frequency is too fast and the depth is not enough, which causes the respiratory muscles to contract too rapidly continuously and not relax for a long time.
Sometimes, cold weather or excessive sweating causes the sodium chloride content in the body to be too low, etc., which can also cause gas transfer.
When cross-breathing occurs, you can take a deep breath in time, then hold your breath, and fist to the left and right of the chest from the top to the bottom, and then slowly exhale deeply; or after deep inhalation, ask others to fist to the top and bottom to hit the back of the chest; Or rolling repeatedly on the bed cushion, slowly make the pain disappear.
Overcoming the “Pole” When performing endurance sports such as long-distance running, long-distance cycling, long-distance swimming, etc., people start to feel shortness of breath or uncomfortableness, and even severe symptoms of palpitation, dizziness, and weakness in their limbs.
This is called “pole” in exercise physiology.
This is because in hypertensive exercise, the internal organs that support heartbeat and breathing do not keep up with the movement of muscles and joints and other movement organs, which is a normal physiological phenomenon.
Defeating the “pole” provides us with a good opportunity to exercise our will and is the key to improving our level of exercise.
This requires us to pay attention to the following points: Before the exercise, we must make sufficient preparations to excite the nerves that manage the internal organs. When starting the exercise, we should start from our own actual situation and master the speed of the exercise. It should not be too fast and cause profound problems.”Pole” response, or because it is too slow to perform as expected; pay attention to controlling the rhythm of breathing during exercise, by deepening the breathing method, let the lungs absorb the oxygen of anesthesia and emit more carbon dioxide; adhere to oftenSexual exercise strengthens the mobility of the heart and other organs and the coordination of various organ systems.
The “cramps” that relieve “cramps” muscles often occur in the gastrocnemius muscles behind the calf, the soleus muscle group, and the biceps femoris muscle group behind the thigh.
This is a state of muscle spasm that results in pain in the muscles rather than tearing of the muscle fibers.
When “cramps” occur, you can ask yourself or someone to help straighten your lower limbs completely and stretch the muscles that straighten forward slightly (such as pushing the back of your feet to the front panel of your calf). The “cramps” can be relieved and the pain will disappear.
After protecting your heels, some people will have heel pain.
There are two main reasons: first, the heel falls to the ground during exercise, causing local overload; and second, the heel accidentally hits a hard object such as a stone, causing injury.
Regularly using hot water to soak your feet to promote blood circulation in your feet can play a preventive role.
Add eggplant roots to the water and simmer for a few minutes.
After the water is a little cooler, go to soak the heels, and rub the pain repeatedly with both hands, which has a certain effect.
Relaxation activities Some people think that pre-exercise preparation activities are indispensable, but do not know the relaxation activities after exercise, and think it is optional.
In fact, the purpose of relaxation activities is to make the human body better transition from a tense exercise state to a quiet state, to prevent the phenomenon of “gravity shock” due to the lack of body support after exercise.
When the human body is exercising, various physiological functions are high, and the amount of oxygen required will be more than 15 times as usual.
If it suddenly returns to a resting state, the organs will cause adverse symptoms due to imbalance. The most common are dizziness, nausea, dizziness, and brain discomfort.
Because the physical changes that occur during exercise do not transfer the stop of the exercise and disappear immediately, appropriate relaxation activities after exercise (such as easy walking, pull exercises, etc.) can prevent the depth of breathing from being blocked by the body’s static state,Affects oxygen supplementation.
In addition, relaxation activities also help the excretion of a large number of acidic metabolites in the body, which is beneficial to aerobic metabolism, restores physical strength, and eliminates fatigue.