The 2022 Beijing Winter Olympics is about to open, and everyone's sports passion has also been ignited.
People who do not exercise regularly can remember four sentences when they first start exercising: reasonable exercise, it is important to fit yourself; sudden exercise, beware of the body can not eat; correct start, step by step; muscle soreness, correct relief is effective.
Move, you, are you ready?
Exercise can enhance cardiopulmonary function, activate the immune system, improve mental state, and is an activity that has many benefits for the body. But when sedentary people are ready to start exercising, many people are confused about how to smoothly get through the initial discomfort period and make exercise a habit.
When friends are worried about their bloated body or complain about lack of physical strength, if the idea of "it's time to exercise" flashes in your mind at this time, you can give yourself a thumbs up first. Calm down and choose a suitable sport for yourself, smoothly and smoothly through the initial transition state, love and persevere, and you will find a healthy, uplifting, positive and optimistic new lifestyle coming to you with open arms.
Exercising properly and being suitable for yourself is important
Making exercise a habit is an important part of a healthy lifestyle, and habits are behaviors that need to be gradually developed over a long period of time.
First, before you start exercising, take a moment to think about which sport you're interested in. Interest is the best teacher, choose a sport that you love, no doubt can satisfy your hobbies while strengthening your body. Hobbies make it easier to stick to, and persistence makes hobbies more professional.
Second, choose a sport program to consider your own health status and underlying diseases. People of different ages should choose sports that match their own heart and lung physical fitness, the elderly should not choose sports with strong explosive power, and diabetics are more suitable for moderate-intensity, aerobic metabolism.
Third, the selection of suitable sports should be based on their own environment and surrounding facilities, and the acquisition of sports venues and equipment should be relatively easy to facilitate continuous development. The lack of objective environment and facilities will bring resistance to the persistence of exercise habits.
Surprise exercise, beware of the body can not eat
Many sports enthusiasts show great enthusiasm in the early stages of exercise, not only the intensity of exercise, but also the long duration of exercise. As everyone knows, the sudden large number of sports games has put the originally calm body facing a huge test. Locally, the glycogen reserves of the muscles are unable to adapt to the sudden increase in exercise load in a short period of time, and the accumulation of lactic acid produced by a large amount of anaerobic fermentation affects the exertion of exercise. The number and length of existing muscle fibers, the toughness of tendons, and the structure of bones are also difficult to quickly cope with sudden increases in strength or speed requirements, and overloaded exercise exceeds the tolerance threshold of muscles, tendons and bones, which can cause muscle, tendon strain or stress fractures, especially in the absence of sufficient warm-up activities before exercise, huge exercise intensity, and even lead to various sports injuries.
Start correctly, step by step
The correct activation of exercise can effectively activate the potential of the body and gradually adapt the body to the intensity of the exercise. Following the objective laws of human biology and physical exercise will gradually improve its own level of exercise.
First, warm up adequately before each exercise. The purpose of warm-up is to make the body's nervous system, respiratory system, circulatory system, and motor system gradually enter a state of movement. Sport requires a high degree of tacit coordination between the nervous system and the motor system, achieving greater speed and greater strength.
Maintaining this state of exercise requires the cooperation of the respiratory and circulatory systems to ensure the adequate supply of oxygen and nutrients and the timely discharge of metabolic waste. The gradual process allows the above systems of the body to gradually "smoothly" achieve a consistent pace, which can reduce the discomfort or disease caused by the mismatch between the functions of various organs in exercise, and ultimately achieve the best state of movement.
Second, exercise training follows the principle of "excess recovery", reinforcing a small step on the basis of each exercise, and in the subsequent recovery process, the body will enhance the corresponding physiological functions to adapt to a stronger level of exercise.
Muscle soreness, correct relief is effective
Many sports enthusiasts have experienced muscle soreness that begins the day after exercise, a common phenomenon known as delayed muscle soreness. Delayed muscle soreness often occurs some time after starting a new sport or a sudden increase in exercise intensity. Delayed muscle soreness leads to reduced range of joint movement, decreased muscle contraction strength, and a feeling of tenderness. Most delayed muscle soreness generally occurs 12 to 24 hours after exercise, peaks at 24 to 48 hours, resolves spontaneously and resolves within 3 to 7 days and disappears.
There is currently no effective way to treat delayed muscle soreness, and the way to avoid its negative effects is to prevent its occurrence. Methods include adequate warm-up before exercise, reasonable assessment of their own acceptable exercise intensity, post-exercise relaxation, and the development of a step-by-step, consistent exercise plan.
Moving is beneficial, and you are persistent,
It is better to be active, and moderation is advisable.
The author | Beijing Jishuitan Hospital
Zhang Hailong, deputy chief physician of the Department of Sports Medicine
Audit | expert of the National Health Science Popularization Expert Database
Zhao Bin, chief physician of Beijing Jishuitan Hospital
Planned | Tan Jia
Editor| Liu Yang