Zhejiang Dabang Sports Equipment Co., Ltd. is a Sino-Korea joint venture company integrating design, development and sales of large-scale fitness equipment manufacturers, specializing in the production of various fitness equipment. Specifically: multifunctional supine board (the company has applied for an international patent), multifunctional weightlifting bed (the company has applied for an international patent), waist machine, new stepping machine cylinder (the company has applied for an international patent), etc. Phone: 0579-89298087
Sports fitness is becoming more and more popular. However, many people practice blindly or do not understand some common knowledge of sports, resulting in ineffective exercise and even injuries. Today, I will take you to understand the issues that we easily overlook in sports.
1. Do not exercise normally, exercise madly on weekends
In fact, exercise is the same as eating. Overeating can cause damage to the stomach. Everyone understands the truth, but it seems that everyone doesn’t care much about exercise.
I think that strengthening exercise on weekends can make up for the shortcomings of not exercising. If you don't exercise normally, and exercise madly on weekends, the effect will be poor and even hurt.
Do not exercise on weekdays, the whole body muscles are not opened, and the joint tissues are not active. On weekends, the muscles and joint tissues are exercised by frantic exercise. However, if you continue to exercise at this time, it will be effective, but due to many People don’t insist and wait until the weekend to exercise. At this time, the muscles and tendons will have more rest. Then the muscles will suddenly encounter high-intensity stretching on the weekends. This will not only cause poor exercise results, but also easily get injured, such as common Joint injuries, tendon strains, etc., or acute injuries such as muscle and ligament strains, and even chronic injuries of internal organs, accompanied by backaches and leg cramps. Usually, office workers have this problem. They are busy and have no time at work, or are inconvenient in life. Such people can choose a small amount of exercise at ordinary times. Step by step is the scientific choice for fitness. For example, you can skip skipping rope, climb stairs and so on.
2. Don't stop and rest immediately after exercise
After exercise, especially after strenuous exercise, many people are accustomed to sitting on the ground or lying on the ground to rest, thinking that this can quickly recover, but in fact it is just a disadvantage
For the body.
During exercise, in order to meet the needs of body functions, the body’s cardiovascular function activities are enhanced, the bones and peripheral capillaries are opened, and the blood flow of skeletal muscles
Increase, and the rhythmic contraction of skeletal muscles during exercise will squeeze blood vessels and promote venous blood return. Rest immediately after stopping exercise, venous blood
The tube will lose the rhythmic contraction of the skeletal muscle, and the blood will stay in the veins of the lower extremities due to gravity, resulting in a decrease in the amount of blood returned to the heart.
The decrease in output causes transient cerebral ischemia, dizziness, black eyes and other symptoms, and even shock. So, remember to do some after exercise
Organizing activities can not only avoid the symptoms of dizziness, but also improve blood circulation, speed up recovery, and make the training effect better. So after strenuous exercise, don’t immediately
Stop and rest, you can walk slowly, or do a static stretch, so that the muscles will recover faster and the effect will be better.
3. Exercising vigorously just after eating
During exercise, our body, in order to ensure the oxygen supply of musculoskeletal oxygen and nutrients, under the regulation of the central nervous system, the blood of the whole body is renewed.
Distribution greatly reduces the secretion of the digestive glands, thus affecting the digestion and absorption of the gastrointestinal tract. The more intense the exercise, the longer the duration, the activity of the digestive organs
It takes longer to recover. If you participate in strenuous exercise immediately after a meal, the blood that is participating in the digestion of the gastrointestinal system will be redistributed and flowed to the muscles.
Meat and bones, which will affect the digestion and absorption of the gastrointestinal tract. It will also cause abdominal pain and discomfort due to gastrointestinal vibrations and the involvement of the mesentery, which will affect people.
Physical health. Therefore, you can exercise vigorously at least 1.5 hours after a meal. After a meal, you can choose less strenuous activities, such as walking and
Relatively gentle cultural and sports activities can not only help digestion, but are also beneficial to health.
4. Do exercises hungry
It’s not advisable to do exercise while hungry. Exercise requires proper energy. The body’s usual source of energy is mainly sugars ingested in the diet, but when it’s empty
When the abdomen exercises, the main source of energy is fat.
When a person exercises on an empty stomach, the free fatty acids in the blood will increase significantly, and there will be "toxins" that damage the myocardium, causing arrhythmia and even sudden death. and
And strenuous exercise on an empty stomach will cause blood sugar to be too low. In mild cases, digestion may be affected, and in severe cases, it may faint. Therefore, before exercising on an empty stomach, you should drink a glass of milk or eat some
Cakes, or drink sugar water with honey (glucose is best), and eat a little banana at the same time, this can reduce the risk of inducing hypoglycemia.
5. Do not warm up sufficiently before exercise
Warming up is mainly to activate cells in various parts of the body, the blood is supplied with sufficient oxygen, flows smoothly, the muscles and ligaments have better toughness, and the joints are lubricated.
The nervous system reaches a state of excitement, better control of various parts to achieve coordination, so that the body is excessive from a static state to a state of intense exercise, and reduces the impact on the body.
Side effects hurt. Many people will not warm up or warm up enough in order to save time or otherwise, it is easy to cause poor blood circulation and cause muscle strain; or muscles
Weak contraction speed and contraction force cause cramps and so on.
6. Beginners' exercise is too competitive
Especially in the gym environment, many people love face and force training beyond their own ability. Eventually cause muscle and ligament injuries, right after
Training creates a psychological shadow. The purpose of fitness is to be healthy. Not only does it not have the effect of exercising, but it causes the body to be injured and it is not worth the loss.
Therefore, especially beginners must correct their attitudes, and do not try to pursue high-strength, high-load, high-intensity, and difficult movements at the beginning. From childhood strength, low
Load, low-intensity simple movements gradually increase the intensity to improve training ability, which is a scientific training method. The beginner’s exercise heart rate should not exceed 60%.
Maximum heart rate = (220-age). It can also be judged by the body's reaction, such as being able to speak normally, or stopping before muscle soreness.
7. Do not replenish water before and during exercise, and make up after exercise
Replenish water before exercise, especially for energy-consuming exercises, to avoid the inability to replenish water in time during exercise. Do not replenish water before and during exercise, which will easily lead to fatigue, which is not conducive to
If you are healthy, your fitness effect will be greatly reduced. Waiting to replenish it after exercise will be more likely to cause fatigue, faster loss of salt, and cause cramps, cramps, etc.
Therefore, hydration should be replenished within 1-1.5 hours before exercise. Since each person’s perspiration is different, the amount of water that should be replenished should be determined according to their own conditions. Generally speaking, they should not be thirsty.
As the standard. If you sweat more easily, it’s best to add 110- every 15-20 minutes