Finally, there are two points that must be noted. 1. Don't run on the side of the road, because car exhaust will hurt you.
2. stick to it. It is better to give up halfway than not to do it.
Drink water before running 10 minutes, and drink water halfway if running.
Because a lot of sweating and breathing will make the body lose water, if it is not replenished in time, it will lead to problems in the circulatory system and reduce exercise ability.
In addition, in a high temperature environment, it is more important to drink water in moderation, because drinking water can cool down.
Supplementing water is also very particular, 4% glucose, in addition, there should be minerals, vitamins and electrolytes.
What should I pay attention to in the morning run?
Time: You should run after the sun comes out, because the oxygen content in the air is high at that time.
Clothing: keep warm in winter and try to wear sweat-wicking clothes in summer. Choose shoes that are not too hard, and try to choose professional jogging shoes.
If you run for more than 20 minutes, prepare water.
Don't choose to run on the road in the morning, the air pollution is too serious.
Don't exercise outdoors when there is fog.
0 1. You can drink some water before exercise, but not immediately after exercise. You don't sit down right now. Running will exercise calf muscles, but it is better for thigh muscles.
02. Avoid quoting caffeinated drinks after exercise.
03. After the exercise, don't stop to have a rest immediately, but insist on doing relaxation activities, such as jogging, to make your heart gradually calm down.
04. After the sports meeting, don't drink a lot of water, and don't eat cold drinks or take a cold bath immediately.
05. It is not advisable to supplement pure water after exercise.
06. You shouldn't take a bath immediately after finishing exercise. The body has not returned to normal after exercise, so it is not appropriate to take a bath immediately, especially a hot bath.
07. You can't smoke immediately after running.
08. Drink juice and yogurt in time after exercise.
09. Don't go swimming and take a cold bath immediately after strenuous exercise.
10. Long-distance running in winter, especially against the wind, don't open your mouth and breathe. It is best to breathe through the nose to prevent respiratory tract infection, inflammation and other diseases.
1 1. During physical exercise, you must wear clothes and sports shoes that conform to the movement.
12. In middle and long distance running, abdominal pain is easy to occur due to insufficient preparation activities, mainly caused by gastrointestinal spasm. At this time, students must not be nervous. They can hold the painful part with their hands, slow down running, take more deep breaths, and persist for a while, and the pain will disappear.
13. after exercise or competition, you should do a good job of relaxing and recover your physical strength and muscle strength as soon as possible. Its method is to shake and pat all parts of the body and massage with each other.
14. Running should be done in fresh air.
15. Playing basketball can discharge waste. Sweating is due to the increase of temperature or body temperature, which causes sweat secretion. During exercise, the heat generated by the body will increase dramatically. Athletes mainly rely on perspiration to regulate body temperature balance, but also can discharge some waste.
16. Playing basketball can be beneficial to physical and mental health, and the bones grow taller. Keep fit, release stress, be healthy and have a good mood!
17. When doing squats, if the speed is too fast, too many times, or if you use explosive force and rebound force, you will hurt your knee joint. Some people often combine squatting with running, which actually hurts their knees the most. In order to avoid this kind of injury, you should reduce the number of squats and slow down. Generally 10- 15 groups, 2-3 groups are enough. Running must be separated from squatting, and don't run for a long time. Don't do variable-speed running. It's best to run for 20-30 minutes.
18. Running and exercising more football can promote metabolism and blood circulation.
19. It is not easy to run in the morning, but it is not advisable, especially in the park, because the morning is just the end of plant respiration. At this time, the oxygen content in the air is low and the carbon dioxide content is high, and the exercise body is prone to hypoxia. Waiting for the sun to come out for a period of time before exercising can not only play a role in exercising, but also bring a good mood to the study and life of the day. It is best not to exercise at night, because it is not fully digested just after eating, and it is easy to have stomach problems, and the body is in an excited state after exercise, which is not conducive to a good sleep. But it is recommended to take a walk after meals, which is helpful for digestion and blood circulation.
20. Static exercise is good for improving thinking, such as yoga.
2 1. Pay attention to the warm-up and relaxation of feet before long-distance running. Because running puts a lot of pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint.
22. When people are swimming, the standard requirements for movements are not high, mainly depending on what the purpose of swimming is. If you only swim once or twice occasionally, or go to the swimming pool to cool off in hot weather, it doesn't make much sense to have irregular movements. However, if swimming is regarded as a long-term exercise method and we hope to achieve the purpose of fitness, then standardized movements are very important.
23. Some people drink beer as water after strenuous exercise, which will easily lead to a sharp increase in uric acid in the blood, leading to gout.
24. Some people feel comfortable eating some sweets or sugar water after strenuous exercise, and think it is good to eat more sweets after exercise. In fact, eating too many sweets after exercise will consume a lot of vitamin B 1 in the body, and people will feel tired and lose appetite, which will affect the recovery of physical strength. Therefore, after strenuous exercise, it is best to eat more foods, vegetables, liver and eggs containing vitamin B 1.
25. Massage after exercise is an important means to eliminate fatigue.
26. Before the basketball game, you should warm up, do some light jogging, then try to relax the muscles of your limbs, and finally move your fingers. You know that basketball will use a lot of fingers, and you can start by making sure that your joints are not stiff.