Click on the Shaw Hospital star
80 90 00 generations did not expect
The era of square dancing that belonged to them came so quickly
BGM is also Jay Chou's Compendium of Materia Medica
More and more people are forming groups to compete to be "Liu Qihong Girl"
But fitness can't be rushed
Especially people who don't have exercise habits
In case of accidental sports injury
But the gain is not worth the loss
What are the misunderstandings of sports?
How to exercise scientifically?
How to deal with it correctly after an injury?
Let's take a look
These 9 sports misunderstandings to pay attention to!
Don't move on weekdays, but work weekends
Many friends have this misconception: When I have time on the weekend, exercise well. In fact, exercise should become a habit. Sudden long-term mass exercise can not play a role in fitness, but because the muscles do not have to suddenly bear excessive exercise load for a long time, it is easy to cause muscle strain.
Do not warm up before exercise
Most people are accustomed to direct exercise and ignore the importance of warm-up exercise. When warming up, the muscles "wake up" and wake up to better participate in the overall muscle coordination. For middle-aged and elderly people and some people whose ankle and knee joints are not in a very good state, warm-up of the corresponding parts should be carried out before exercise.
Pursue high-intensity exercise
High-intensity physical exercise can result in exercise-induced rhabdomyolysis, especially in humid, stuffy environments, where overload and high-intensity exercise are more likely to produce rhabdomyolysis.
Typical clinical features are muscle soreness, fatigue, and deepening of urine color, which can progress to acute renal failure or even multi-organ dysfunction if left untreated. Therefore, it is necessary to scientifically and reasonably arrange the exercise plan, strengthen the adaptive training, and do not carry out large-scale exercise training in direct sunlight, high temperature and high humidity environment.
Get used to exercising on the side of the road
Many people are used to walking along the side of the road, running, or boxing on street corners. As everyone knows, exercising in these places is not conducive to good health. Especially in the dry season and regions, coupled with the road by car, dust is flying everywhere, and the increase in human lung capacity during exercise will inhale more dust and harmful gases.
Therefore, it is best to exercise in parks, stadiums and other places that are quiet and clean away from the road.
Drink plenty of water after exercise
Drinking water is especially important for athletes. After exercising and fitness, you should continue to drink a small amount of water, do not wait until you are thirsty to drink water, and avoid binge drinking. Binge drinking has a great stimulation to the stomach, and drinking a lot of water after exercise will cause water conservancy and urine, but it will cause the loss of water in the body.
Cool off with a cold drink after exercise
Many people are accustomed to eating cold drinks to cool down the body after exercising, but they do not know that eating a large amount of cold food in the case of high body temperature may hurt the stomach and intestines.
Because physical exercise can make a large amount of blood gush to the muscles and body surface, and the digestive system is in a relatively anemic state, then eating a large number of cold drinks will not only reduce the temperature of the stomach, but also dilute the gastric juice, so that the physiological function of the stomach is damaged, the light will cause indigestion, vomiting, diarrhea, abdominal pain, etc., the heavy may also lay hidden dangers for stomach diseases such as chronic gastritis and gastric ulcers in the future.
Sit down and rest immediately after exercise
If you squat and sit down to rest immediately after fitness exercise, it will hinder the return of blood from the lower limbs, affect blood circulation, and aggravate physical fatigue.
After each exercise, you should adjust the breathing rhythm, walk and shake your arms, and do some relaxation and adjustment activities to promote the blood of the limbs to flow back into the heart, accelerate the recovery of physical fitness, and eliminate fatigue.
Take a shower immediately after exercise
Exercise will cause the distribution of blood flow so that there is more blood in the muscles, skin, etc., and a hot bath will continue to increase the blood flow in the skin, resulting in insufficient blood supply to the heart and brain, which will show light dizziness, heavy collapse shock, if the treatment is not timely, it is very likely that there is a risk of fatality due to hypoglycemic coma.
Therefore, after exercise, be sure to rest for a period of time, properly replenish water, and then take a bath.
Relax after smoking after exercise
Many smokers believe that smoking a cigarette after exercise and fitness can eliminate fatigue and promote physical recovery. In fact, on the contrary, the harm of smoking after exercise is doubled.
Smoking after exercise is more harmful to the body, especially some exercisers with chronic diseases such as hypertension, diabetes, cerebrovascular disease, etc. Smoking immediately after exercise will induce or aggravate the disease.
Fitness country "instruction manual"
On August 10, 2017, the State General Administration of Sport issued the "National Fitness Guide", which provides professional guidance and suggestions for the way, intensity and time of fitness activities, etc., to help people more scientific and effective fitness, known as the national "instruction manual" of fitness.
Mode: Moderate-intensity aerobic exercise
Due to each person's age, health status, physical fitness, and fitness goals, the choice of exercise method is also different.
The Guidelines point out that moderate-intensity aerobic exercise has a stable rhythm and is the safest form of physical activity for middle-aged and elderly people. Aerobic exercise can improve human cardiopulmonary function, reduce weight, regulate blood pressure, improve blood lipids, etc.
Physical activity and fitness effects
(From the National Fitness Guide)
Duration: 30 to 90 minutes
How long do you exercise? The Guidelines also make it clear that for people who regularly participate in physical exercise, the effective physical fitness activity time is 30 to 90 minutes per day. The most suitable daily exercise time for most people is about 60 minutes.
Intensity: Varies from person to person
The Guidelines divide the intensity of physical fitness activities into three levels: small intensity, medium intensity and large intensity.
It is recommended that people who participate in physical fitness activities or have weak physiques in the early stage choose small-intensity exercises such as walking, and the heart rate during exercise generally does not exceed 100 beats per minute. Feel relaxed during exercise, the body is warm, but not yet sweating, equivalent to walking at a medium speed.
People with certain exercise habits and good physique can choose moderate-intensity exercise such as walking, jogging, and cycling, and the heart rate of the human body during exercise is generally 100 to 140 times / min. At this time, I feel that my breathing is slightly faster, and my body begins to sweat.
Intensity, duration and frequency of exercise in different ways of physical fitness activity
(From the National Fitness Guide)
Frequency: Should be gradual
Fitness should be gradual. The "Guidelines" recommend that people who participate in physical fitness activities in the early stage can choose aerobic exercise, ball sports, traditional Chinese sports, flexibility exercises and other types. Exercise 3 days a week, gradually increasing to 5 days; each exercise is 10 to 20 minutes, gradually increasing to 30 to 40 minutes.
Proper handling after injury
As long as it is sports, it is possible to be injured, and acute sports injuries should follow the RICE principle!
1
REST
This means that immediately after injury, the movement should be stopped, the brakes should be rested, and repeated injuries should be prevented and the injuries should be aggravated.
2
ICE
It means to ice immediately. Ice is critical in the early stages of a sports injury.
3
COMPRESSION
It means pressurized bandage. After ice application, the affected area should be pressurized and bandaged in time to control the movement of the injured part, avoid repeated injury movements, and reduce bleeding and exudation.
4
ELEVASION
It means to raise the affected area, but also to achieve the purpose of reducing bleeding and exudation.
The above 4 steps are the generally applicable treatment principles for acute injuries in any part, and the correctness of early treatment of sports injuries is directly related to the speed and effect of injury treatment.
Something you can't do after an injury
//
●Active affected area;
● Hot compresses;
● Do not use pressurized bandaging and elevation of the affected area.
These often make the injury worse or affect the speed and effectiveness of treatment later in life.
Source: China Youth Daily, Science Popularization China
Health Times, Department of Rehabilitation Medicine, Run Run Shaw Hospital
Audit: Department of General Medicine, Run Run Shaw Hospital
Compiled by the comprehensive editor of Run Run Shaw Hospital
Copyright belongs to the original author
If there is any violation or infringement, please contact us
share
Click Favorites
Thumbs up