What do I need to pay attention to after exercising, and what do I need to pay attention to after ex

We all know that "life is in motion". There are many benefits to exercising. Exercise has also become one of the main ways for people to release stress in their daily lives.

1.Headache. Many people not only do not achieve the desired fitness results after exercising, but have headaches, what is the reason for this?

The sympathetic nervous system is more excited during exercise, and if there is a lack of proper warm-up, or if you do irregular exercise, it may cause headache symptoms. Most headaches occur and can be improved with rest. But prevention is better than prevention, and you should do a good job of warming up before exercising, so that your body can prepare in advance, or avoid too strenuous exercise.

2.Bellyache. <>

Abdominal pain is an uncomfortable condition that many people experience after exercising, and it often occurs in runners. What causes this phenomenon is still a matter of opinion. The more common theory is that the blood does not have enough oxygen and the core muscles are weak.

Poor breathing, exercising immediately after eating, or even dehydration can also cause transient abdominal pain. To prevent abdominal pain, it is also important to stretch and warm up moderately before exercise. In addition, it is recommended to exercise about two hours after the main meal to allow the food to be digested as completely as possible, which can reduce the risk of abdominal pain.

3.Muscle pain.

Muscle soreness, mainly due to minor muscle damage, or delayed muscle soreness, commonly known as iron legs, is normal and should get better the next day. But in fact, people who love sports, especially young people, often follow the concept of "pain is rewarding", and accidentally overdo it, causing muscle damage. Ice, massage and other methods are effective, but you can also consider doing the same exercise the next day, just reduce the intensity, and it will also be effective in relieving soreness.

4.Fart. <>

One of the most unspeakable annoyances when exercising is farting. Sometimes the situation is mild, it is a short-term flatulence phenomenon, and no one will notice it after a few sneaks. But what if every time you exercise, it's like a serial cannon?

Don't be afraid of exhaust, you should try to move as much as possible, walking 5000 steps a day will also help improve gastrointestinal peristalsis, reduce gas accumulation, and the exhaust situation will improve.

5.Calf cramps.

The cramps during exercise are as unbearable as an awl hooked into the flesh. Experts say that not warming up enough is a common cause. Or because of an imbalance in the body's electrolytes, which can also lead to cramps.

People with poor blood circulation are also at risk. For example, if the temperature of the swimming pool is too low, people with bad peripheral nerves are prone to cramps. Stop exercising, drink water and electrolytes, and gently massage the cramped area, and do not pull hard to prevent injury.

In summary, after reading the introduction, have you paid attention to these 5 "distress" signals after exercising? Healthy exercise methods are related to the real health of people's bodies, and everyone must be careful when exercising in the future.

Don't do it after exercising!

We often say that in addition to eating well and sleeping well, proper exercise is necessary, but many people do not master good exercise habits, or do something bad for the body after exercise, it is very likely that good things will turn bad.

As we all know, we should do appropriate preparatory actions before exercising, such as pulling up, etc., and we should choose the exercise that suits us during the exercise, and the amount of exercise should not be too large or too small, so is there anything we need to pay attention to after exercise?

First of all, despite the explicit order to quit smoking, there are still many people who have the habit of smoking. It is important to note that you should not smoke after exercising. Smoking after exercise, inhaling a large amount of smoke into the air in the lungs, on the one hand, will reduce the oxygen content, and on the other hand, due to insufficient oxygen supply, chest tightness, wheezing, dizziness, fatigue, etc.

Secondly, there is a lot of sweat during sports, and some people don't like to be slimy and want to take a shower right away, which is not right. A large amount of blood is distributed in the limbs and body surface during exercise, and once the exercise stops, the increased flow will continue for some time. At this time, if you take a bath, it will cause too much blood to enter the muscles and **, and the blood supply to the heart and brain will be insufficient.

Sweating during exercise requires hydration, but it's best not to drink ice water. After exercising, I lose a lot of water, often have a dry mouth, and want to drink water. At this time, if you drink a large amount of cold drinks, it is easy to cause gastrointestinal cramps, abdominal pain, diarrhea and other diseases.

After the end of exercise, you should walk slowly, sit and stand to rest, do not squat down to rest, which will cause blood return to the lower limbs, affect blood circulation, and deepen muscle fatigue.

In the end, many people will find that they often have a great appetite after exercise, but eating immediately after exercise is not good for the stomach. The nervous system controls muscle activity during exercise, while the nerves that manage internal organs are inhibited. At the same time, the blood of the whole body is also in the motor organs, and there are fewer internal organs.

Eating at this time will increase the burden on the digestive organs and cause functional disorders.

Whether it is before, after or during exercise, only a reasonable way to exercise can achieve the desired effect, so we should be fully prepared when exercising instead of three minutes of heat.

Pay attention to the following points after exercising:

First, it is necessary to make adequate preparations before exercising, which has become the common sense that every exerciser should have. However, many exercisers have little understanding of the mechanisms and requirements of preparing for activities, so even if you do a lot of preparatory activities before doing physical exercise, you can still experience trauma during exercise. Let's take a look at how to prepare for the exercise.

Second, in general, each preparatory activity generally consists of two parts: general exercises and specialized exercises. General preparatory activities include walking, running, jumping, freehand exercises, etc., and the activities are comprehensive, from the neck, torso, arms, legs to feet, and the exercises should be gentle and meticulous. Specialized preparatory activities are exercises that are used according to the characteristics and requirements of different sports, and their role is to make the cerebral cortex have a unique and appropriate excitability for a certain sport or a certain skill.

Generally, you should jog for three to five minutes before exercising to speed up blood circulation, and then stretch the muscles and joints of the whole body, which will help them prepare for the exercise to be carried out later.

Third, the amount and time of preparation activities should vary from time to time, from place to place, and from person to person. Generally, the winter time is longer, the summer time is shorter, the intensity is subject to the whole body fever, slight sweating, heart rate, blood pressure should be stronger than when quiet, exercise to the limbs and joints are flexible, the body instrument is relaxed, and there is a feeling of eagerness to try.

Fourth, the first thing you need after exercise is to relax your body, such as lying on a sponge mat or rattan mat to rest for a while. Of course, it is important to note that when lying flat, your feet should be placed slightly above your head, or at the same level as your head. Do not lie on the ground where there is moisture.

After resting for a while, you can do a headstand or handstand against the wall, the time is 3-10 seconds, and you can do it several times, which is conducive to the return of blood to the heart in the lower limbs. Then shake the limbs, first the thighs or upper arms, then the calves or forearms. Secondly, post-workout massage is an important means to eliminate fatigue, and if conditions permit, post-workout massage is extremely beneficial for the recovery of the body.

It has a good relaxation effect and fast recovery.

The body needs proper exercise, because when the body is exercising, the speed of blood flow in the body will increase, then the speed of metabolism will be accelerated, so more and more people like exercise, but there are some things that need to be paid attention to after exercise Do not take a shower immediately:

After exercising, the body will become very damp, because of sweat, then you need to take a bath to clean the body, but you can't bathe with cold water immediately, because once the blood vessels encounter cold water, they will immediately contract, then the blood flow speed will be greatly slowed down, and the body's resistance will also decrease. If you take a hot bath immediately, it will accelerate the blood flow in **, then the pressure on the heart and brain will increase, and dizziness will occur when the condition is mild, and collapse shock will occur when the condition is severe. Therefore, it is recommended that everyone should rest for a while after exercising before taking a shower.

Don't overdrink: the body will continue to lose sweat after exercise, so after the end of exercise, the body will feel very thirsty, at this time you need to replenish water, but when drinking water, you must control the amount of water, you should drink a small amount, if you drink in large gulps, it will only add a certain burden to the stomach, which is not conducive to the health of the stomach and intestines, and will directly affect the digestive function of the stomach and intestines. Don't be greedy for cold drinks Exercise often makes people sweat, especially in summer, with the consumption of a lot of water, there will always be a dry mouth after exercise, and the feeling of urgent need to drink water is mainly young people, most of them like to buy some cold drinks to quench their thirst.

However, at this time, the human digestive system is still in a state of inhibition, and the digestive function is low. If you want to be cool and quench your thirst and eat a lot of cold drinks, it is easy to cause gastrointestinal cramps, abdominal pain, diarrhea, and induce gastrointestinal diseases. Therefore, do not eat a large amount of cold drinks immediately after exercise, and it is appropriate to supplement a small amount of boiled water or salt water at this time.

Drink plenty of water after exercise Sweating during exercise can cause the body to lose water and electrolytes, so proper hydration can help maintain fluid balance and help the body recover. But if you drink a lot of water, it can be caused"Water intoxication", dizziness, vomiting, weakness, rapid heartbeat and other symptoms, and in severe cases, muscle spasms may occur. In addition, if the water temperature is too low, it can also cause gastrointestinal discomfort and abdominal pain.

For people who exercise for a long time, it is recommended to supplement sports drinks in small amounts before, during and after exercise, and the water temperature is controlled at 10 20. If you are exercising with great physical exertion, you should supplement drinks containing oligosaccharides and peptides within 2 hours after exercise, which is conducive to the resynthesis of glycogen in the body's muscles and helps to recover from fatigue. As can be seen from the above, when the body is exercised, it is necessary to get a moment of rest to avoid damage to the body.

Hope and likes, thank you, and I wish you a good mood every day!

What are the precautions for running?

Don't do it after exercising!

Exercise precautions.

1.If you squat and sit down to rest immediately after fitness exercise, it will hinder the blood return of the lower limbs, affect blood circulation, and deepen the fatigue of the body. This condition is more common in those activities that involve a lot of exercise, such as long-distance running.

The correct way is to do more relaxation and tidying activities after each exercise, such as slow walking, leg relaxation, etc.

2.Don't take a cold bath (or swim) while sweating profusely

When you sweat profusely after exercise, the capillaries on the body surface dilate, and a large amount of heat is dissipated from the body. At this time, if it encounters cold water, it will cause the capillaries to shrink suddenly, which is easy to reduce the body's resistance and cause diseases.

3.Do not "omit" tidying up activities.

When you feel weak after each exercise, you should relax appropriately, such as freehand exercises, walking, relaxation massage, etc., which will help eliminate muscle fatigue and quickly recover physical strength.

4.Don't be greedy for cold drinks.

You lose a lot of calories when you exercise, and it's understandable that you need to replenish it urgently. However, the human digestive system is still in a state of inhibition after exercise, and it is easy to eat a large number of cold drinks, which can easily cause gastrointestinal cramps, diarrhea, vomiting, and easily induce gastrointestinal diseases.

5.Don't eat right away.

During exercise, the blood of the whole body is redistributed, so that the peristalsis of the gastrointestinal tract is weakened, and the secretion of various digestive glands is also greatly reduced.

6.Non-smoking.

During exercise, the person's breathing accelerates, and the body must ensure adequate oxygen intake. If you smoke immediately after exercising, the oxygen content in the lungs will decrease, and chest tightness, wheezing, difficulty breathing, dizziness, fatigue and other phenomena will occur.

7.It is not advisable to drop body temperature suddenly.

If the outdoor temperature is high, you will feel hot and unbearable after exercise, if you immediately walk into an air-conditioned room or tuyere to take a cool nap at this time, it will break the normal physiological regulation function, make the physiological dysfunction, and easily get colds, diarrhea, asthma, wind cold and paralysis and other diseases.

8. It is not advisable to take a hot bath immediately.

Exercise is the synergistic result of nerves, muscles, heart and lungs, etc.

It's an extraordinary expense that goes beyond the normal range.

After the exercise, the first thing to do is to do stretching.

Relieves muscle soreness and relieves fatigue from exercise.

This is followed by timely hydration to maintain fluid balance.

Then it is to take proper rest and replenish physical strength.

Finally, it is necessary to supplement nutrients to prevent nutrient deficiencies in the body.

Precautions after exercise:

1.Don't sit down and rest immediately after exercising.

Whether you participate in aerobic or anaerobic exercise, you will experience physical exhaustion and muscle soreness after a workout. For people who exercise regularly, the muscles can get more adequate oxygen during exercise, and the carbohydrates break down less lactic acid, so the muscles will not have obvious pain. For people who don't exercise regularly, the soreness after exercise will be more obvious, so don't sit down and rest immediately at this moment, which will affect blood circulation, lead to excessive lactic acid secretion, and more likely to aggravate muscle fatigue.

After strenuous exercise, you should walk slowly for 10 minutes and take more deep breaths to help the muscles get rid of fatigue as soon as possible.

2.Don't take a shower right after exercising.

After exercising and exercising, many people will get used to taking a hot shower right away. In fact, this practice is not scientific. If you take a hot shower immediately, the blood circulation of the muscles and ** will continue to accelerate, which will lead to insufficient blood supply to other organs of the body, and there may be a lack of oxygen to the brain, and in severe cases, it may also lead to a heart attack.

3.Don't cool down your body right after exercising.

During exercise, the blood vessels on the surface of the body dilate, the body temperature rises, the pores dilate, and the perspiration increases. Immediately after exercising, walking into an air-conditioned room or taking a cool nap in the fan outlet will make you tighten and sweat, so that it will cause physiological dysfunction such as body temperature regulation, and decreased immune function and cause colds, diarrhea, asthma and other diseases. The correct way to do this is to wait half an hour after the exercise is over, and wait for the body to cool down naturally before entering the air-conditioned room.

At the same time, before entering the low indoor temperature environment, wipe the sweat on the body and head to prevent uncomfortable symptoms.

4.Do not drink cold beverages immediately after exercising.

The body sweats a lot during the exercise, and if you don't pay attention to the right amount of water during the exercise, many people will experience dryness, dehydration, and unbearable thirst. If you drink a large amount of cold drinks at this time, it is likely that the throat, esophagus, and other organs will shrink sharply when they are cold, and the stomach will cramp and cause abdominal pain. For people with weak stomach and spleen and stomach deficiency, it may also cause diarrhea.

Therefore, you should avoid drinking a large amount of cold water directly after exercise.

5.Don't eat right away after exercising.

Many people will feel hungry after exercising due to excessive physical exertion, but it is not advisable to eat immediately after exercise. If you eat right away, it will increase the burden on the digestive organs and have a negative effect on your gastrointestinal health.

6.Don't smoke immediately after exercising.

Smoking is very harmful to the body, and smoking immediately after exercise doubles the harm. Some men have a habit of smoking, but remember that you should not smoke immediately after exercising. Smoking after exercise will mix a large amount of smoke into the lungs, reduce the amount of oxygen delivered, and cause chest tightness, shortness of breath, dizziness and fatigue.