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Anonymous users2024-02-06Sports hygiene refers to the health measures and requirements that should be taken to achieve the purpose of enhancing physical fitness and improving health, improving and creating physical exercise conditions that meet physiological needs, and blindly carrying out physical exercise in violation of physical health and requirements, not only can not achieve good exercise results, but also lead to various sports injuries and diseases, and damage human health.
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Anonymous users2024-02-05(1) Prepare for activities before exercising.
Preparatory activities refer to a series of physical exercises carried out before exercise, the purpose of which is to break the physiological balance of the body at rest, and mobilize the internal organ systems to quickly transition from quiet to exercise. The role of preparatory activities is to increase the excitability of the central nervous system; Expand the range of motion of muscles, ligaments, joints; Overcome the inertia of internal organs, strengthen the mobility of cardiovascular and respirator tubes, make all aspects of the body's functions meet the requirements of exercise, and prevent or reduce sports injuries caused by exercise and over-physiological load. The size and duration of the preparation activity should vary according to the exercise program, content, intensity, season, and climate.
2) Exercise, drinking water and food hygiene.
1. Exercise drinking water hygiene.
Drinking water during exercise should be based on the principle of small amounts and multiple times, and at the same time, normal saline close to plasma osmolality or drinks containing a small amount of sucrose and fruit juice should be drunk to basically maintain the physiological balance lost by the body during exercise. During and after strenuous exercise, it is not advisable to drink a large amount of water at one time, if you drink too much water during exercise, it will make the stomach distend, hinder the activity of the diaphragm and affect breathing. At the same time, drinking a lot of water will increase the amount of blood, increase the burden on the heart and kidneys, and harm your health.
2 Food hygiene.
Do not eat large amounts during or before exercise. Due to the jolting effect of strenuous exercise, the mesentery can be pulled by the gravity of food, causing abdominal pain. At the same time, due to the need for exercise, a large amount of blood flows into the skeletal muscle, which reduces the blood in the gastrointestinal tract and weakens the digestive function.
3) After exercising, tidying up activities should be done.
Tidying up activities can make the human body gradually transition from a tense state of movement to a relatively quiet state, so that the body can get a new balance. The disruption of the physiological balance of the body by exercise will cause a series of physiological changes. This change does not disappear at the same time as the movement stops, restoring the physiological balance of the body.
Breathing and circulation, for example, are maintained at high levels after exercise has stopped, and they need to have a recovery process, which should be active rather than negative. Tidying up is not a simple recovery process, but through relaxation activities, improve the blood circulation of the muscles, make the blood flow in the muscles, help to repay the oxygen debt, discharge carbon dioxide and remove metabolites, reduce muscle soreness, and gradually restore the broken physiological balance or excess to the original level to form a new balance.
In fact, to put it bluntly, it is necessary to shake the head of the head for neck exercises, generally 2 times a day, 15-20 minutes each time; If you want to find this kind of health exercises, you can search for them on the Internet.
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