What should I pay attention to after high intensity sports?

High-intensity sports, you must pay attention to rest in the future, and do not drink ice water, which can easily cause blood vessel rupture, which is a great threat to physical health.

Don't sit down immediately after high-intensity physical activity, don't eat, move around properly, and wait for your heart rate to slow down a little before resting.

Be sure to pay attention to the stretching of the muscles, if you do not stretch the muscles after the exercise, the muscles will still be in a state of high tension, so that you can not get a good rest.

What is exercise intensity? No matter what type of exercise you do, you will use the name "intensity" to measure it, so that everyone will be aware of it when exercising, and you can exercise to a certain extent. Of course, while you understand the intensity of exercise, it is best to figure out the precautions first, there will be various taboos when exercising, and if you don't pay attention, it is very likely that you will get hurt.

Exercise intensity refers to the percentage of maximum oxygen uptake (also known as maximum oxygen consumption) and the energy metabolism rate of heart rate per minute used by the university to express the energy consumption consumed by the school of energy consumed per unit of time. The maximum oxygen intake of the body is 100 during high-intensity exercise, and the heart rate reaches more than 150 beats per minute; The maximum oxygen intake is 50 to 60 during moderate-intensity exercise, and the heart rate reaches 110-130 beats per minute; Maximal oxygen intake is below 40 during low-intensity exercise, and heart rate is between 80 and 100 beats per minute.

Note 1

Do not eat within 50 minutes before and after exercise, you can properly replenish some water, keep the indoor temperature at about 20 degrees, and do not have a strong wind blowing directly on the practitioner. The room is well lit, not too bright or too dark. For the first exercise, reduce the difficulty, control the heart rate at 60-100 beats, and if possible, people with chronic physical diseases should be accompanied by a personal trainer or family member.

Note 2

Eating sweets on an empty stomach can impair the absorption of various proteins in the body. Girls are very fond of exercising on an empty stomach, and they like to eat desserts on an empty stomach before exercising, so they will mistakenly think that they can provide the wisdom finger energy needed to accompany them during fitness. In fact, this method is wrong for the body.

Health is bad.

The definition of exercise intensity should be understood, in short, it refers to the maximum oxygen consumption required during exercise, and the oxygen content required for exercise of different intensities is different, which is described in detail in the article. And, most importantly, it's important to know what to do when exercising, even if it's for your own health.

When the human body is in intense exercise, the energy consumption is very large, and a large amount of oxygen needs to be taken, but many sports, no matter how strong the breathing, can not meet the need for oxygen during exercise, so the muscles are often working in the absence of oxygen during strenuous activities, especially the internal organs continue to work after the exercise stops, in order to make up for the shortage of oxygen during exercise.

Sudden cessation of movement without tidying up; This will not only affect the replenishment of oxygen, but also affect the return of venous blood, and then affect the cardiac output, resulting in temporary cerebral anemia, blood pressure reduction and other adverse phenomena.

Therefore, tidying activities are very necessary, tidying activities should generally include deep breathing exercises and relatively gentle exercises, the amount should not be too large, to make the muscles actively relaxed, so that the body gradually returns to a quiet state. For example, after running in the middle and long distances, you can lie on your back on the mat and lift your legs to shake, which can promote blood return and improve blood supply, which is of positive significance for eliminating fatigue.

Don't rest immediately, don't take a bath right away, don't overdrink to quench thirst, don't eat a lot of sugar, don't drink alcohol to get rid of fatigue, don't smoke to relieve fatigue.

Do not take a bath right away, do not overdrink to quench thirst, do not eat a lot of sugar, and do not drink alcohol to get rid of fatigue.

Don't squat, don't lie on the ground, don't rest like this.

What are the precautions before and after strenuous exercise.

You can't stop and rest immediately after strenuous exercise.

1. You can't take a break right away.

2. Don't take a shower right away.

3. Do not immediately quote large quantities of boiled water or other beverages.

Fourth, do not scan to rest.

5. Do not drop body temperature suddenly.

1. It is not advisable to rest immediately.

Second, it is not advisable to take a bath immediately.

3. Don't overdrink.

Fourth, it is not advisable to eat a lot of sugar.

Adjust your breathing during strenuous exercise, do not participate in exercise after eating, and do not lie on the ground after strenuous exercise.

It is not possible to rest immediately.

It is not possible to bathe immediately.

Cold water cannot be drunk immediately.

Adjust your breathing, don't squat, don't drink cold drinks.

It is not possible to rest immediately.

Don't drink cold drinks.

Don't be greedy for cold.

Don't take a break right away, don't drink water right away.

During strenuous exercise, blood is concentrated in the muscles of the limbs. Due to the strong contraction of the limb muscles, a large amount of venous blood will quickly flow back to the heart, and the heart will send nutritious arterial blood pressure to the whole body, and the blood circulation is extremely fast. If you stop to rest as soon as you finish strenuous exercise, a large amount of venous blood in the limbs will accumulate in the veins, the heart will be ischemia, and the brain will also have symptoms such as dizziness, nausea, vomiting, and shock due to insufficient blood supply and lack of oxygen.

So strenuous exercise, such as a long run, gradually change to jogging, then take a walk and take a few deep breaths, so that the muscles will quickly eliminate fatigue.

It is not advisable to drink a large amount of water immediately, if you drink too much water at one time due to thirst after strenuous exercise, it will reduce the content of salt in the blood, sweat more in hot days, and lose salt more easily, reduce the osmotic pressure of cells, lead to the imbalance of sodium metabolism, muscle cramps and other phenomena. Due to the lack of blood and poor function of the gastrointestinal tract during strenuous exercise, the ability to absorb water is weak, and excess water penetrates into the cells and interstitium. Brain tissue is fixed in the hard skull, and the swelling of brain cells can cause increased brain pressure, causing headaches, vomiting, drowsiness, blurred vision, slow heart rhythm and other symptoms of "water intoxication".

Drinking too much water at one time will cause the stomach and intestines to feel uncomfortable fullness, and if you lie down to rest, it will affect your cardiopulmonary activity due to squeezing the diaphragm. Therefore, if you are thirsty after strenuous activity, you should not drink too much water, and you should use the method of "drinking less water many times".

It is not advisable to take a cold shower, swim, blow or use the air conditioner immediately, some people want to be happy for a while, and as soon as the strenuous exercise is over, they will immediately use an electric fan to blow into the air-conditioned room or cool off at the cool air outlet. This will take away a lot of heat, so that the temperature of ** rapidly decreases, and at the same time, through the reflex activity of the nervous system, it will cause vasoconstriction of the upper respiratory tract, so that the local anti-disease power will decrease. As a result, bacteria and viruses parasitic on the mucous membranes of the upper respiratory tract will take the opportunity to multiply in large numbers, causing diseases such as colds, colds and bronchitis.

Some people swim or take a cold bath immediately after strenuous exercise, which is very likely to cause calf cramps due to the huge difference between the skin temperature and the temperature of the water. Therefore, after strenuous exercise, you should dry your sweat and wait until the sweat is no longer coming out before swimming or taking a cold bath.

It is not advisable to eat immediately During strenuous exercise, the blood is concentrated in the limb muscles and respiratory system, while the blood in the digestive organs is relatively small. The digestion and absorption capacity is poor, and it takes a period of adjustment after exercise to gradually recover the digestion and absorption function. Therefore, after strenuous exercise, if you eat immediately, you will feel that the food is not delicious, and the absorption of nutrients in the food is also poor.

It is not advisable to stop and rest immediately: blood is concentrated in the muscles of the limbs during strenuous exercise. Due to the strong contraction of the limb muscles, a large amount of venous blood will be quickly returned to the heart, and the heart will send nutritious arterial blood to the whole body, and the blood circulation is extremely fast.

If you stop to rest as soon as you finish strenuous exercise, a large amount of venous blood in your limbs will accumulate in the veins, and your heart will become ischemia. The brain will also suffer from dizziness, nausea, vomiting, shock and other hypoxic symptoms due to insufficient blood supply to the heart.

Therefore, you should also do some relaxation and adjustment activities just after the end of strenuous exercise. For example, after a long run, gradually change to jogging, walk a few more steps, rub your legs, and take a few deep breaths. This can make the rapid blood circulation slowly smooth down, which is conducive to the removal of lactic acid in the muscles and eliminates fatigue.

Don't drink plenty of water right away: If you drink too much water at one time due to thirst after strenuous exercise, the amount of salt in your blood will decrease. When hot days sweat more, salt is more likely to be lost, and it is easier to reduce the osmotic pressure of cells, resulting in the imbalance of sodium metabolism and muscle cramps.

Due to the lack of blood and poor function of the gastrointestinal tract during strenuous exercise, the ability to absorb water is weak. Excess water infiltrates the cells and interstitium.

Brain tissue is fixed in the hard skull, and the swelling of brain cells can cause an increase in cerebral blood pressure, causing headaches, vomiting, drowsiness, blurred vision, slow heart rhythm and other symptoms of water poisoning. Drinking too much water at one time will cause the stomach and intestines to feel uncomfortable and full, and if you lie down to rest, it will affect your cardiopulmonary activities due to squeezing the diaphragm. Therefore, even if you are thirsty after strenuous exercise, you should not drink too much water at one time, and you should drink less water many times.

It is not advisable to take a cold shower, swim, blow or use the air conditioner immediately, some people want to be happy for a while, and as soon as the strenuous exercise is over, they will immediately use an electric fan to blow into the air-conditioned room or cool off at the cool air outlet. This will take away a lot of heat from the body, so that the temperature drops too fast, through the reflex activity of the nervous system, it will cause the upper respiratory tract vasoconstriction, the nasal cilia swing will slow down, reducing the local anti-disease power, at this time the bacteria and viruses parasitic in the respiratory tract will multiply in large numbers, which can easily cause colds, colds, bronchitis and other diseases.

Others swim or take a cold bath immediately after strenuous exercise, and are also prone to calf cramps due to the large difference between the temperature of their limbs and the temperature of the water.

Therefore, it is better to dry off the sweat after strenuous exercise, and then swim or take a cold bath when the sweat no longer comes out.

It is not advisable to drink beer immediately: After strenuous exercise, some people drink beer as water in large gulps, which can easily cause a sharp increase in uric acid in the blood and lead to gout.

It is not advisable to eat immediately: During strenuous exercise, because the blood is mostly concentrated in the limb muscles and respiratory system, and the digestive organs have relatively little blood, the digestion and absorption capacity is poor, and the digestive function can gradually return to normal after a period of adjustment. Therefore, after strenuous exercise, if you eat immediately, you generally do not eat well, and your ability to attract nutrients in food is also poor.

Health, exercise, smoking, cold drinks, alcohol, and the three major contraindications after strenuous exercise will cause harm to the human body.