What should I pay attention to in physical exercise, and what should I pay attention to in physical

Physical exercise should pay attention to hygiene and safety. The following points should be noted: First, prepare for activities before exercising, so that the limbs and internal organs can be moved to adapt to the requirements of the exercise. In winter, it is necessary to fully mobilize the limbs to avoid joint and muscle damage during exercise.

Second, exercise in summer to prevent excessive sweating and heat stroke. After exercising, you should drink a little salt drink in time to replenish the salt consumption in the body. However, you should not drink a lot of water immediately after exercising, so as not to increase the burden on your heart.

Third, when exercising outdoors in winter, you should pay attention to keeping warm. When you start exercising, you should wear more clothes and gradually remove them when your body is warm. As soon as you finish exercising, you should put on your clothes immediately to prevent cold.

At present, many people who do physical exercise in foreign countries ask a doctor to prescribe the appropriate exercise content, amount and frequency of exercise (i.e., the number of exercises per week) in the form of a prescription according to their own health conditions, according to their own health conditions, according to the functional status of various organs and systems, age, gender and exercise experience, etc., which is called "exercise prescription". Exercise prescription can make sports in accordance with scientific requirements, better achieve the purpose of fitness and disease prevention, and avoid physical damage caused by unreasonable exercise. Before the "exercise prescription" is introduced, a medical examination is carried out, focusing on the function of the heart, and then the physical strength is diagnosed.

Before exercising, your doctor will check to help you determine the right exercise program, intensity, duration and frequency. At present, countries generally use the "12-minute test method" of the American Coopertron to make endurance measurements. Grades are based on the results of the endurance test (i.e. the distance covered in 12 minutes).

What should I pay attention to when exercising?

Prepare for warm-up before exercising, pay attention to hydration, and eat more high-protein foods after exercise.

You should pay attention to relaxing your body, pay attention to the way you stretch, pay attention to relaxing your muscles, and also pay attention to avoiding your own muscle damage, which are all issues that you need to pay attention to when exercising.

You must pay attention to your own safety, and you must be careful not to be in a hurry when exercising, and at the same time, you must not let yourself be harmed, and you should also pay attention to rest when exercising, and do not rush for quick success.

Pay attention to the time, place, amplitude and frequency of exercise, as well as the equipment used, and be sure to ensure your own safety.

The aspect that needs to be paid attention to is actually to be more suitable for yourself, because not all sports and exercise programs are very suitable for you, and you must be suitable for yourself to really get exercise.

Physical benefits for the body:

1. Physical exercise is conducive to the growth of human bones and muscles, enhances cardiopulmonary function, improves the functional status of blood circulation system, respiratory system and digestive system, is conducive to the growth and development of human ear return to the body, improves disease resistance, and enhances the adaptability of the organism.

2.Reduce the risk of heart disease, high blood pressure, diabetes and other diseases in adulthood.

3. Physical exercise is one of the most active and effective means to enhance physical fitness.

1. Start exercising step by step, do your best If you didn't have the habit of exercising regularly, you should exercise step by step according to your ability; If you have little physical activity, you can set a low level goal when you start exercising, such as exercising for 15-20 minutes or 2000 steps a day, choose an intensity that makes you feel relaxed or a little tricky, choose the way you prefer, give your body enough time to adapt to the activity, and gradually increase the intensity and time of the activity. 2. Warm up before exercisingBefore exercising, we should do some stretching exercises and do enough warm-up activities. Warm-up activities can increase the range of motion of the joints and reduce the risk of injury during sports.

Warm-ups can include 5-10 minutes of light- or moderate-intensity aerobic exercise and muscular endurance training. 3. Adjust the exercise method according to the situation of the day, adjust the amount of exercise and training method according to the physical and weather conditions of the day; It is not advisable to exercise too early in the cold winter, and try to choose morning and evening exercise in the hot summer. Try not to do outdoor sports on hazy days.

Try not to do outdoor sports on hazy days. Don't block your heavy lungs. You can do some exercises at home like sit-ups, planks, swallow flying, stretching, etc.

4. It is not advisable to exercise immediately after eating, and it is not advisable to eat immediately after eating after strenuous exercise, and it is not advisable to exercise immediately. Half an hour after eating, you can do some small activities, such as walking, stretching, etc. More strenuous exercise, such as running, playing ball, and yoga, should be done at least 2 hours after meals.

After eating, strenuous exercise can make the blood involved in gastrointestinal digestion flow to the muscles and other organs that move, so that the digestion and absorption function is in a state of inhibition. Abdominal pain and discomfort can also be caused due to gastrointestinal vibration and mesenteric involvement; In addition, the sympathetic nervous system is excitable during exercise. The secretion of adrenaline is significantly increased, which can also weaken the peristalsis of the gastrointestinal tract and reduce the secretion of digestive glands.

If you eat immediately after strenuous exercise, it can also cause symptoms such as anorexia and indigestion. Generally speaking, it is more appropriate to rest for more than half an hour after exercising before eating.

1.It is necessary to pay attention to preparatory activities and tidying up activities Preparatory activities can make the functions of various organs and systems of the body quickly enter the working state, so as to adapt to the requirements of strenuous exercise and reduce or prevent the occurrence of sports injuries; Tidying up activities can make the human body better transition from a tense state of exercise to a relatively quiet state, and can eliminate metabolites in the body, reduce muscle soreness and eliminate fatigue.

2.It is not advisable to do strenuous exercise immediately after a meal because the gastrointestinal tract has begun to work nervously after a meal, and a large amount of blood flows to the digestive organs. At this time, if you do strenuous exercise, a large amount of blood will flow to the skeletal muscles, which will weaken the digestive function.

In the long run, it can cause indigestion and chronic diseases of the digestive tract.

3.Drinking water hygiene during exercise During strenuous exercise and after exercise, it is not advisable to drink a large amount of water at one time. Drinking water during exercise should be small and multiple times, and light salt boiled water or drinks close to plasma osmolality should be drunk to maintain the balance of salt in the body.

4.Sports venues, sports equipment, and sports clothing must meet the hygiene requirements.

5.Do not exercise vigorously when you are sick, and be careful not to aggravate your condition when exercising properly.

Note: The above points are not precautions for physical exercise.

It is necessary to develop a corresponding exercise plan according to the individual's physique. Don't overdo it, exercise moderately.

Preparatory activities must be done before participating in any of the physical activities.

It allows the body to gradually transition from a relatively quiet state to an active state. There should be a variety of activities, broadcast gymnastics is one of the good ones, it can make the waist, legs, arms and other related parts of the muscles, joints relaxed and flexible, so that the heart, lungs and other organs of the function gradually strengthened, promote muscle metabolism, improve work efficiency. Preparing for activities can also prevent muscles and ligaments from being damaged or uncomfortable due to sudden tense movements.

2. At the end of each workout, do a relaxing tidying activity.

If the exercise stops suddenly, the blood flow to the muscles does not have time to return to the heart, or the blood flow to the heart decreases accordingly, and the blood pressure drops, which will cause cerebral anemia due to insufficient blood supply to the brain, and symptoms such as slowed heartbeat, shortness of breath, dizziness and nausea will occur, and in severe cases, fainting. Finishing activities are mainly about taking some deep breaths, or taking a walk, and relaxing the muscles of the limbs to slowly return the body to its natural state.

Physical activity. 3. Sweat a lot when exercising, and often feel thirsty.

However, it is not advisable to drink a large amount of water after thirst, because it is difficult for the stomach and intestines to adapt to it, and it will also increase the burden on the heart and kidneys and affect the health of the body. At this time, drinking water, one should be supplemented in small quantities many times, and the other is to put a little salt in the drinking water, which is easy to quench thirst and can also replenish the salt lost by the body with sweat. Take a shower after a workout when you can, one to clean up sweat stains, and then it is easy to relieve fatigue.

It is also possible to scrub with warm water when unconditional.

Fourth, it is not advisable to do physical exercise on an empty stomach.

Exercising on an empty stomach in the early morning for a long time will consume a lot of energy in the body, which is not good for the body It is best to start light activity after eating in moderation. Muscles, joints, and internal organs that have been in a quiet state for a long time after resting all night are active.

5. Strenuous activities should not be carried out immediately after meals.

After eating, a large amount of blood flows to the digestive system, and if you do strenuous exercise, the blood will flow to the locomotor organs to ensure the needs of muscle work. Cause insufficient blood in the digestive system, slow down gastrointestinal peristalsis, affect the normal progress of digestion and absorption process, and cause stomach pain, indigestion, ulcers and other diseases in severe cases.

What questions do you need to ask for physical exercise?

1. You can't exercise immediately after eating:

After a meal, most of the blood is involved in the digestion process in the gastrointestinal area, and if you exercise immediately after a meal, it will cause the blood involved in digestion to redistribute, which may lead to a disorder in blood distribution, which in turn will affect the body's digestion and absorption of nutrients. Physical activity after meals can cause symptoms of abdominal pain, and in severe cases, acute appendicitis, which can cause severe pain.

2. You must warm up before exercising

Before the formal exercise, it is necessary to do warm-up exercises, mainly move the joints of the body, and increase the temperature of the body muscles to prevent muscle strains caused during exercise. It can also promote blood circulation, allow muscles to adapt to the rhythm of high-speed oxygen transportation before lifting and ascending, and move joints can effectively prevent joint damage.

3. Estimate your own exercise:

Insufficient exercise or excessive exercise will lead to some discomfort in the body, especially when exercising excessively, there may be abdominal pain, nausea, chest tightness, shortness of breath and other different reactions, excessive exercise will affect physical health, so when exercising, you should arrange the amount of exercise that suits you.