Poster design Yu Fei
In this special period, home sports have become a daily routine for many people.
But at home, we can't take it lightly - home exercise also needs to protect ourselves, otherwise once there is an unexpected injury, it will not be worth the loss.
Reasonable exercise protection equipment, exercise intensity that varies from person to person, continuous self-state monitoring during exercise... If this can be done, home exercise can achieve the desired effect under the premise of safety.
Do not wear slippers, choose the right socks
For home sports, choosing sports equipment suitable for use at home is the first step to protecting your own safety.
The first is the choice of shoes and clothing, clothing to choose lightweight sportswear, but it is best not to wear slippers on the feet, which can easily lead to instability in the foot during exercise. If possible, wear light and clean sneakers.
In addition, the yoga mat is also an "artifact" for home exercise, wearing socks directly on the yoga mat to exercise, can play a better exercise effect, but also has an additional function, that is, to reduce the noise so as not to "disturb the people".
In the choice of socks, ordinary cotton socks with good anti-slip performance can be, do not wear silk socks directly on the floor.
Choose a reasonable exercise time
For most people, home exercise is more about staying physically healthy without going out than "violent weight loss", so it's best not to exercise on an empty stomach.
If you are exercising before meals, it is best to eat foods that can provide energy, such as bananas or carbohydrates.
If you exercise after meals, you should also pay attention to setting aside some intervals to avoid health problems such as appendicitis caused by exercise immediately after meals.
For the vast majority of people, the period close to the evening is a time that is perfect for exercise. Experts remind that if you are training in the morning, you need to pay attention to the appropriate amount of food, warm up in advance and gradually wake up the body to avoid hypoglycemia or accidental injury.
If you choose to exercise after dinner, you need to pay attention to the fact that you should not exercise too vigorously before going to bed, otherwise it will affect the quality of sleep.
Adjust the reasonable exercise intensity
For people who have no exercise habits on weekdays, as well as some people with physical problems such as overweight, high blood pressure, and high blood lipids, it is more necessary to pay attention to controlling the intensity of exercise to avoid unexpected situations.
According to research data, the cause of sudden death by exercise is the most common sudden cardiac death, accounting for about 61.6% to 84.4%, especially in people who do not exercise regularly, the risk of cardiac arrest during exercise is 56 times greater than that of other times.
Therefore, step-by-step, gradual adaptation to the amount of exercise from a small age is an important protection for their own safety.
Especially after lack of sleep or high-intensity work, the time of physical fatigue needs to pay more attention to avoid strenuous exercise, so as not to exceed the body load.
Monitor your own state during exercise
How do you know if the intensity of your workout exceeds your load? Their own experience is an important indicator, and in today's development of sports technology, there are many more intuitive monitoring methods.
For example, there are many sports wearable devices that can monitor physical indicators such as heart rate in real time.
A relatively simple calculation formula is: maximum safe exercise heart rate = 200 - age (times / minute), during exercise, the heart rate is best maintained in the maximum safe exercise heart rate of 60% -80% range.
If you are a person who does not have exercise habits, you can pay attention not to hit the heart rate too high, step by step. When the heart rate is too high, the intensity should be reduced in time.
In addition, the breathing situation is also a simple and easy observation indicator - easy breathing can be dialogue, shortness of breath, and very shortness of breath correspond to low intensity, medium intensity and high intensity, respectively.
Stop in time if an abnormal situation occurs
Exercise is a habit that needs to be adhered to, but the concept of "sports is to push one's limits" advocated by some people can bring danger.
Especially when the body has issued an "alarm", if you blindly choose to insist, it may lead to irreparable consequences.
Medical experts remind that if you have chest tightness, difficulty breathing, chest pain, dizziness, back pain, etc. during exercise, you must immediately slow down the movement until it stops, and if you still feel unwell, you need to seek emergency help immediately.
After this happens, it is best to go to the hospital for a physical examination to see if the body has potential health problems before starting the exercise again.
Thin water is better than "a drum"
Some young people's attitude towards exercise is "whim", such as the sudden rise of high-intensity exercise for a few days in the case of not exercising, and then began to "lie flat".
This not only increases the risk of injury caused by exercise, but is also very effective for improving physical fitness. In contrast, controlling a reasonable amount of exercise and maintaining it for a long time is the more efficient approach.
The American Athletic Association has given professional advice: the total amount of exercise time per day can reach 30 minutes to achieve the effect of exercise.
For ordinary people who do not pursue intensity, continuous exercise for 30 minutes, heartbeat reaches more than 110 beats per minute, a little breathing, three times a week exercise, there will be a decline in body fat.
Medium and high-intensity exercise time should not exceed 60 minutes at most, and appropriate rest should be taken in between. However, if the intensity is too low, the time is too short, and it is difficult to achieve the purpose of exercise, you can gradually increase the intensity of exercise according to the improvement of your own physique.