Participating in sports can promote the healthy development of the body, but if the time and place of exercise are not selected correctly, it will not only affect the effect of the exercise but sometimes also bring harm to the body. Therefore, for those who love to exercise, it is very necessary to understand the following exercise common sense.
(1) Strenuous exercise should not be done when hungry. Because the energy in the body is not enough to use at this time, it needs to be supplemented. For example, reluctant exercise will damage the body.
(2) After a meal, more blood is needed to flow to the gastrointestinal tract to help digest food and absorb nutrients. If you participate in exercise at this time, blood will be redistributed, causing blood to flow to the limbs, affecting the work of the gastrointestinal tract, and not conducive to digestion and absorption. , And even damage the gastrointestinal tract, it will cause disease over time. The blood pressure of the infirm will drop after eating, which is called hypotension after a meal, and it is easy to fall when going out.
(3) Strenuous exercise should not be done before going to bed. Don’t be over-excited before going to bed, otherwise, it will affect sleep
(4) When people are angry, sad, and unable to control their emotions, do not go to the sports field to vent. Human emotions directly affect the physiological functions of the body, and the changes in emotions are produced in the deep part of the brain and spread to the whole body, leaving traces on the heart and other organs.
Therefore, when the mood is abnormal, the functions of various organs of the human body cannot work normally. At this time, exercise will not only bring a greater burden to the body but also affect the effect of exercise and make the mood worse.
(5) Since one of the basic functions of exercise is to take in a large amount of fresh oxygen from the outside through breathing to meet the needs of health, it is necessary to choose a good place before exercise, with flat, open, fresh air parks, river beaches, stadiums, etc. optimal
(6) The hardness and smoothness of the sports field have a great impact on the human body during exercise. When the human body performs running and jumping activities, the power of stepping on the ground is great. The harder the ground, the greater the reaction force of the ground on the human body. If the ground is too hard, it is easy to cause stress injuries to the lower limbs (such as fatigue periostitis, traumatic arthritis, etc.); if the ground is too soft, the reaction force is not enough, it will affect the exercise of the exercise ability, running fast, jumping high. The ground is uneven or slippery, which can easily cause people to fall and cause injury.
What effect does ambient temperature have on exercise?
The ambient temperature is too high
In the scorching heat of summer, you will sweat profusely after a little activity. At this time, you need to pay attention to the following points.
(1) Ultraviolet rays are particularly strong in summer, and long-term exposure to human skin can cause first-degree or even second-degree burns. Ultraviolet rays can also penetrate the skin and bones and radiate to the meninges and retina, causing damage to the brain and eyeballs.
(2) An exercise time should not be too long, generally, 20 to 30 minutes is appropriate to avoid heatstroke. Heatstroke is caused by exposure to a high-temperature environment for too long, which causes the body’s body temperature regulation mechanism to be hindered. At this time, the body’s heat output is insufficient, the body temperature is extremely high, the pulse rate is rapid, the skin is dry and hot, the muscles are soft, collapsed, and even coma.
(3) Exercising vigorously in a hot environment will cause the body’s water and inorganic salts to be lost due to a lot of sweating, which will cause cramps, cramps, and other symptoms. If the lost water and inorganic salts are not replenished in time within 24 hours, it will easily cause fever. In addition, excessive sweating can cause a sense of thirst. Drinking a lot of water at this time will increase the blood circulation system, digestive system, and especially the heart.
If you exercise for a long time, you can arrange 1 to 2 rests in the middle, and at the same time, add water and inorganic salt appropriately.
(4) Because of the rapid increase in heat production in the body during summer exercise, the capillaries of the skin are also greatly expanded to facilitate the body’s heat dissipation. Take a cold shower immediately after exercise. Sudden over-cold stimulation will suddenly close the open pores on the body, causing disorders of the internal organs of the body and abnormal regulation of the brain and body temperature, leading to illness.
(5) Physical exercise can make a lot of blood flow to the muscles and body surface, while the digestive system is in a relatively anemic state. Eating a lot of cold drinks after exercise not only lowers the temperature of the stomach, but also dilutes the gastric juice, which can easily cause gastrointestinal cramps, abdominal pain, diarrhea, and induce gastrointestinal diseases. It can cause indigestion at a slight level, and acute gastritis at a severe level.
The ambient temperature is too low
Physical exercise in winter can not only strengthen your body but also exercise your will. If you can persist for a long time, it will definitely be beneficial. However, winter exercises should pay attention to the following points.
(1) Keep warm when exercising. In the cold winter season, cold air has a bad stimulating effect on the lungs and bronchi, which can aggravate and induce bronchial inflammation and lung diseases. Therefore, when you exercise in winter, pay attention to the cold and keep warm. When you start exercising, you don’t need to take off your coat immediately. After the body is slightly warm, you can gradually reduce your clothes. At the end of the exercise, you should wipe off the sweat from your body and put on clothes immediately to prevent catching a cold
(2) Exercise should not be carried out suddenly. Do some simple limb exercises before winter exercises, which are of great benefit to safe and effective exercise. Because the various organs of the human body will correspondingly cause vasoconstriction, increase in muscle viscosity, decrease in muscle stretch and elasticity, decrease in the range of motion of the joints, and decrease in the ability of the nervous system to command muscles when the temperature is low. Before exercise If you do not fully prepare for activities, it will cause joint ligament strains, muscle strains, etc., making it unsuitable for normal exercise. The time and content of the warm-up activity may vary from person to person, and it is generally appropriate to make the body warm
(3) It is not advisable to use mouth and breath during exercise. When exercising in winter, you should develop the habit of breathing through your nose. Because there are many hairs in your nostrils, it can filter the air so that the trachea and lungs are not attacked by dust and germs. In addition, the cold winter temperature is low, and the cold air can be heated after entering the nostrils, and then it will not cause irritation when it enters the lungs. When breathing through the mouth, a large amount of cold air can directly enter the lungs, causing strong irritation and causing adverse consequences. Of course, you can take your nose and mouth to breathe together when you are active, but you should not open your mouth too wide to prevent cold air from entering the lungs and causing adverse consequences.
(4) Exercise is not suitable for foggy days. Studies have shown that fog is water vapor in the air close to the ground. It condenses into small water droplets or ice crystals due to contact with the colder surface. These fog droplets contain a large amount of dust, pathogenic microorganisms, and other harmful substances. The increase will inevitably inhale more harmful substances in the lungs, affect the supply of oxygen, and cause chest tightness, dyspnea, and other uncomfortable symptoms.
In severe cases, it can cause rhinitis, pneumonia, tracheitis, conjunctivitis, and other diseases. In addition, the high humidity on foggy days can affect the skin’s heat emission, which is not good for exercise.
(5) Prevent allergies when exercising. In winter, the temperature, humidity, and air pressure change drastically, and when the body cannot adapt, people will have allergic reactions, which are medically called meteorological allergies. Winter exercise, especially half an hour after strenuous exercise, is prone to exercise allergies.
What problems should be paid attention to after fitness exercise
Fitness exercises with “appropriate methods, appropriate intensity, and reasonable arrangements” are beneficial to health, and have been recognized and accepted by more and more bodybuilders today. However, some people have the same exercise, timely ration, and the right way, but they have not obtained the benefits of fitness, but are plagued by some diseases. The reason for this is mostly related to the violation of scientific practices after fitness exercises. Therefore, people should pay attention to the following problems after fitness exercises
(1) Appropriate tidying up activities should be performed after exercise. After fitness exercises, the body is sometimes particularly fatigued. Many people immediately squat and rest. This will hinder the blood return of the lower limbs, affect blood circulation, and deepen body fatigue. In severe cases, gravitational shock occurs.
Therefore, some sorting activities should be done after each exercise. Relaxing tidying activities can not only restore the excitability of the cerebral cortex and faster heartbeat and breathing rate of the athletes, through suitable relaxation exercises, walking, relaxing massage, breathing rhythm relaxation exercises, etc., to restore to the quiet state before exercise, but also It can also help restore muscle fatigue, reduce soreness and discomfort, and avoid dizziness, fatigue, nausea, vomiting, vertigo, and other undesirable phenomena after exercise.
(2) Do not eat immediately after exercise. When exercising, especially during intense exercise, the motor nerve center is in a highly excited state. Under its influence, the parasympathetic nervous system, which manages the activities of internal organs, strengthens the inhibition of the activities of the digestive system. At the same time, during exercise, the blood of the whole body is redistributed, and the needs of the moving organs are supplied more concentratedly, while the supply of various organs in the abdominal cavity is relatively reduced.
The above factors make the peristalsis of the gastrointestinal tract weaken, and the secretion of various digestive glands is greatly reduced. It needs to gradually recover 20 to 30 minutes after the end of the exercise. If you eat in a hurry, it will increase the burden on the digestive organs, cause dysfunction, and even cause many diseases
(3) It is not advisable to smoke and drink after exercise. Smoking after exercise, the air in the lungs is mixed with a large amount of smoke. Such misty air will reduce the oxygen content, which will affect the gas exchange in the human alveoli, causing the human body to supply oxygen after exercise. Insufficiency causes chest tightness, wheezing, difficulty breathing, dizziness, fatigue, etc. When body fatigue cannot eliminate strenuous exercise, the body needs to mobilize a large amount of blood from the liver to increase circulating blood volume. At this time, the amount of blood flowing through the liver is reduced, and the liver is in an ischemic state. The liver also has an important function in the human body to detoxify one by one.
Drinking alcohol after exercise, the metabolites of alcohol decomposition (ether, etc.) need to be processed in the liver, which invisibly increases the burden on the liver and affects the function of the liver.
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