Precautions before exercise

Although in modern society, many people claim to love sports and fitness, only a few people can stick to exercise for a long time. At the same time, although exercise can strengthen the human body, if the correct exercise method is not adopted, it can easily cause muscle and joint injuries. Therefore, for most sports enthusiasts, before choosing a sport, they must be aware of the precautions before exercise.

1. Precautions before exercise:

1. Pay attention to warming up before exercise

Before exercise, the human body's muscles are relatively relaxed, ligaments are relatively stiff, the central nervous system coordination is low, and the functions of various organs in the body are at a "low ebb period". Therefore, it is necessary to give the body's organs a transition through warm-up in advance. Otherwise, the sudden exercise will make the body's functions unable to adapt and cause injury.

Be sure to warm up thoroughly before exercising. You can do some limb stretching exercises, such as stepping, turning, turning the waist, deep breathing, etc., for about 10 minutes.

2. Eat a light meal with a low glycemic index before exercise

Thirty minutes to one hour before exercise, have a light meal with a low glycemic index to avoid a rapid rise in blood sugar and provide the energy needed for exercise. For example, you can choose staple foods with a low glycemic index that are rich in fiber, such as oatmeal, sweet potato, and pumpkin, and pair them with light meals that are low in fat and rich in protein, such as tea eggs and sugar-free soy milk. Eat until you are 50% to 60% full.

3. Drink a cup of sugar-free coffee before exercise

A moderate amount of caffeine can also increase the fat burning rate. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help reduce body fat. However, people who are prone to palpitations and insomnia should not drink coffee to avoid discomfort.

2. Precautions after exercise:

1. It is not advisable to rest immediately

After strenuous exercise, you should continue to do some light exercises and stop to rest after your breathing and heartbeat return to normal. During strenuous exercise, a person's heart rate increases, muscles and capillaries expand, blood flow speeds up, and at the same time, the rhythmic contraction of muscles squeezes small veins, causing blood to flow back to the heart quickly.

If you stop to rest immediately at this time, the rhythmic contraction of the muscles will also stop, and the large amount of blood that originally flowed into the muscles will not be able to flow back to the heart through muscle contraction, causing low blood pressure and temporary cerebral ischemia, leading to symptoms such as palpitations, shortness of breath, dizziness, pale complexion, and even shock and fainting.

2. Don’t take a bath immediately

Be sure to rest for a while before taking a bath after strenuous exercise. In order to maintain a constant body temperature after strenuous exercise, the blood vessels on the skin surface dilate, the sweat pores open, and perspiration increases to facilitate heat dissipation. At this time, if you take a cold bath, the blood vessels will contract immediately due to sudden stimulation, the blood circulation resistance will increase, the burden on the heart and lungs will increase, and at the same time the body's resistance will be reduced, making people prone to illness.

Taking a hot bath will continue to increase the blood flow in the skin, and too much blood will flow into the muscles and skin, causing insufficient blood supply to the heart and brain. In mild cases, it may cause dizziness, and in severe cases, it may cause collapse and shock, and it may also easily induce other chronic diseases.

3. Avoid binge drinking

Drinking a lot of water or other beverages when you are thirsty after strenuous exercise will increase the burden on the gastrointestinal tract and dilute the gastric juice, which will not only reduce the bactericidal effect of the gastric juice but also hinder the digestion of food.

Drinking water too quickly will also cause blood volume to increase too quickly, suddenly increasing the burden on the heart and causing temporary disorders of electrolytes such as potassium and sodium in the body, and even heart failure, heart tightness and abdominal distension, etc. Therefore, you should not drink too much water too quickly after exercise, and you should not drink cold drinks, otherwise it will affect the dissipation of body temperature and cause colds, abdominal pain or other diseases.

4. Avoid eating a lot of sugar

Eating too much sweets after exercise will cause a large amount of vitamin B1 to be consumed in the body, causing people to feel tired, lose appetite, etc., which will affect physical recovery. Therefore, after strenuous exercise, it is best to eat more foods containing vitamin B1, such as vegetables, liver, eggs, etc.

5. Don’t drink alcohol immediately

After strenuous exercise, a person's body functions will be at a high level. Drinking at this time will cause the body to absorb alcohol faster and enter the blood, causing greater harm to organs such as the liver and stomach than usual. Drinking beer after exercise is not good either, as it will cause a sharp increase in uric acid in the blood, greatly irritating the joints, causing inflammation, gout, etc.

6. Don’t smoke right away

Smoking after exercise will speed up the body's metabolism and various organs in the body are working at a high level, causing a large amount of smoke to enter the body. The body needs a lot of oxygen after exercise and cannot get it, making it more vulnerable to the harm of substances such as carbon monoxide and nicotine. Smoking at this time is more harmful than usual. At the same time, poor oxygen absorption also affects the body's recovery process after exercise, making people more prone to fatigue.