Sports and fitness knowledge
A clear four elements of health
Ancient concept of health is often used as a dividing line between whether or not there is a disease, there is a disease as unhealthy, no disease is healthy, and the modern scientific definition of health refers to the organism and the natural environment and the social environment of the dynamic equilibrium. 21st Century society, the four elements of health is the physical health, mental health, social adaptability, moral health. and moral health.
Second, the necessary knowledge of physical exercise
Pre-exercise should be done before the body to do preparatory activities, to give the body an adaptive process, and after the exercise should be done to organize the activities, so that the body is gradually quiet, so as not to cause damage to the heart.
Body exercise should be balanced development, but also to participate in other sports activities, comprehensive exercise, to overcome the limitations of a single exercise on the development of the body, to ensure that all organs of the body can be balanced development. And to be persistent, Zhang Zhi have degrees, not three days to fish, two days to sunnets, or health will be far away from you.
Three, the grasp of the exercise load
After physical exercise, the muscles have soreness. It may be a sign of excessive exercise, which reflects that you are not suitable to exercise with too much exercise.
It could also be a natural reaction to exercise, which is due to the fact that during exercise, the muscles produce a substance called lactic acid, *** your organism, thus giving you a feeling of soreness.
As long as you keep exercising, this phenomenon will gradually disappear, and your fitness can be improved in the loop of this organism's response. If you stop exercising because you feel muscle soreness and wait until the muscle soreness disappears, you will weaken the fitness effect of physical activity.
1, the elimination of exercise fatigue, exercise, after appropriate rest, generally will not have a sense of fatigue, which is the performance of the movement of the right amount. But if you exercise the next day to wake up, the body feels fatigue, that is, excessive exercise and lead to.
2, due to excessive exercise produced by the soreness, you can reduce the amount, rest, ***, hot compresses and other methods to help the body actively recover. Mental difficulty in concentrating phenomenon.
The class always want to doze off, do homework always wrong, the response to things become slow, mostly due to excessive exercise caused. Blood pressure is elevated, the eyes are dull, emotional irritability, pale, etc., if it is caused by exercise, are signs of excessive exercise.
Four, safe exercise measures and prevention
1, prevention
Pre-exercise physical exercise can not wear medallions, can not carry knives, pencils, keys, watches and other objects, and to change into sneakers, sportswear, etc., organized, step-by-step with peers to exercise, in order to prevent the occurrence of injuries. When doing physical exercise, you should pay attention to the safety of the sports ground, equipment and correct attire to prevent accidents.
Safety precautions in sports are many and varied, when crossing the equipment must be protected; fall forward for forward roll, do not use your hands to support; fall backward, let the body naturally fall to the ground, do not use your hands to support the ground, and then roll backward.
In order to prevent injuries in sports, you should try to avoid falling, wear non-slip sports shoes, follow the rules, and reduce unreasonable body impact and friction.
2, measures
The appearance of internal injuries such as contusions, muscle strains, joint sprains, bursitis, tenosynovitis, etc. within 24 hours is generally used to cold compresses, compression bandages, elevation of the injured limb, etc., to minimize the bleeding of the injured area, to avoid aggravation of the injury.
After 48 hours, once the regional bleeding and swelling stops, at this moment can be carried out ***, physical therapy or dressing treatment, gradually restore the function of the injured part; the injured part of the basic healing, in the case of strengthening the protection, you can carry out non-collision general exercises, until the safety of the healing.
There are muscle cramps and spasms, and a common method of relief is to stretch the spasming muscle, along with regional *** and acupressure points to promote relief.
In a strenuous race, if you stop running, or even stop, you may have sore legs, pale face, black eyes, tinnitus and other phenomena, and in severe cases, you may have fainting and other phenomena, a symptom known as power shock. It can be relaxed and organized by walking slowly, moving joints, pulling, shaking and ***.
Dangerous fitness habits
1, choose to go beyond the scope of their ability to special projects
Young people generally like intense confrontation, action amplitude of the movement, or the pursuit of new, strange, strange sports, such as squash, skateboarding, fancy cycling and so on. These programs are not suitable for the elderly.
2, there is no suitable sports equipment
Jogging to wear jogging shoes, playing tennis to wear tennis shoes, playing basketball is best to wear basketball shoes. Compared with ordinary sports shoes, professional basketball shoes have thicker soles and higher uppers, which can reduce the risk of lower limb injuries.
3, sports wear jewelry
Many people imitate sports stars wearing jewelry sports, in fact, is dangerous. French researchers pointed out that after the finger injury, swelling occurs, making the ring can not be removed, the doctor in order to save the patient even had to remove the finger.
4, do not check the venue, equipment to start exercise
Many people care about the racket and ball before the movement, and not too much attention to the sports venue and equipment. Fitness equipment in the community, often in disrepair, broken and defective, if you do not pay attention, will happen to touch, bruises, smashes and other accidents.
5, do not pay attention to warm up before exercise
5 minutes of jogging or activities before exercise, can effectively mobilize the whole body's joints, bones, muscles. Skiing, for example, did not do a good job warming up before, in the case of stiff limbs and joints in a hurry to start, resulting in a lot of people fell and hurt their knees and ankles.
6, exercise energy is not concentrated
Some gym fitness machine, treadmill with music, TV, etc., is to prevent fitness in the process of exercise feel boring. But if the attention is too focused on the TV, music, ignoring the foot, there is a risk of falling.
Some friends wear headphones to listen to music while jogging outdoors, which looks cool and fashionable, but it's actually dangerous to hear other sounds on the road.
7, the movement does not drink water, drink enough once after the movement
Some fitness people play in the movement, sweaty and can not care about drinking water, wait until the end of the movement only to feel thirsty, and then dunked a gas. This habit is very bad. Feel thirsty, a large number of water, may lead to hypotonic dehydration, commonly known as "water intoxication". The correct approach is to drink small amounts of water before, during and after exercise.
Long-term benefits of fitness
1, fitness running can improve the respiratory system and cardiovascular system
Scientific practice has confirmed that the longer rhythmic deep breathing, can make the human body breathe a large amount of oxygen, absorption of oxygen if more than the usual amount of 7-8 times, you can inhibit the growth and reproduction of cancerous cells in the human body.
Secondly, the long-distance running exercise also improves the oxygen supply state of the heart muscle, accelerates the metabolism of the heart muscle, and at the same time, it also makes the heart muscle fibers become thicker, and the heart contraction force is enhanced, so as to improve the heart's working ability.
2, fitness running is conducive to preventing and curing disease
Fitness running to make the blood circle back to speed up the excretory system of harmful substances play a role in cleaning, thus making it difficult for harmful substances in the body to stay and spread.
According to measurements know, 16 minutes to run 3000 meters or 25 minutes to run 5000 meters, can reduce blood cholesterol. This is vulnerable to varying degrees of the elderly hyperlipidemia, followed by vascular sclerosis, coronary heart disease, cerebrovascular disease, etc. has a good preventive effect.
3, fitness long-distance running is conducive to a relaxed mood, happy spirit
This long-distance running because it does not pay attention to the game winners and losers, and only seek to fitness in a relaxed and happy, and therefore to ease the high rhythm of the modern society and the intense movement of the mental mental tension is very useful. People who have seen it will see: