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Sports and health blackboard content
First of all, eat a small amount of food before exercise. "It is very bad for human health to start exercising on an empty stomach and just after eating." Chongqing nutrition and sports experts said that eating a small amount of food half an hour before exercise can avoid digestive disorders caused by physical activity and enhance the exercise effect. If it is morning exercise, you must avoid indigestible food for breakfast, and it is best to eat a small amount of dairy products, cereals, fruits and drinks.
Secondly, we should replenish water in time during exercise. Chongqing nutrition and sports experts say that if the exercise time is less than 1 hour, drink 150 ml to 300 ml of water every15 minutes; If the exercise time is 1 to 3 hours, you should replenish sugar water to your body in time to avoid hypoglycemia. In addition, don't drink ice water during exercise, because drinking ice water during strenuous exercise will cause digestive system problems; Also, don't drink water immediately after strenuous exercise, because after exercise, the metabolism of the human body is accelerated and sweat is discharged. Drinking water immediately will accelerate the loss of inorganic salts in the body, so take a break before drinking normal temperature water and light salt water.
Exercise consumes minerals such as calcium and magnesium in the body. At the same time, calcium and magnesium supplementation will increase the burden on the stomach and easily lead to bad stomach. Drinking soft water is relatively better, but the same mineral composition will be less. Therefore, if you use soft water to replenish water during exercise, you'd better eat some foods containing salt and minerals at the same time. Hard water is more suitable for supplementing mineral components such as calcium and magnesium after exercise. Because it is easy to increase the burden on the stomach and intestines, you can take a few times after exercise. Drinking hard water can also prevent leg cramps and muscle spasms during exercise.
Finally, it is not advisable to eat acidic foods such as fish after exercise. Chongqing nutrition and sports experts said that after exercise, a lot of sugar, fat and protein in the body are decomposed, resulting in acidic substances such as lactic acid and phosphoric acid, which will * * * human tissues and organs, making people feel sore muscles and joints and mental fatigue. Fish and other foods are acidic foods. Eating these acidic foods after exercise will make body fluids more acidic, which is not conducive to the relief of muscle and joint pain and physical fatigue. Experts suggest that you should eat more alkaline foods such as fruits, vegetables and bean products after exercise to maintain the acid-base balance in the human body, thus eliminating exercise fatigue and keeping healthy.
The benefits of exercise
1, physical exercise is conducive to the growth of human bones and muscles, enhance heart and lung function, improve the functional state of blood circulation system, respiratory system and digestive system, is conducive to human growth and development, improve disease resistance and enhance the adaptability of the body.
2. Reduce the chances of children suffering from heart disease, hypertension, diabetes and other diseases in adulthood.
3. Physical exercise is one of the most active and effective means to enhance physical fitness.
It can reduce your risk of premature aging.
5. Physical exercise can improve the regulation function of nervous system, improve the ability of nervous system to judge complex changes in human activities, and make coordinated, accurate and rapid responses in time; Make the human body adapt to the changes of the internal and external environment and maintain the normal life activities of the human body.
6. Physical exercise can adjust the physiological balance of human body and achieve the effect of treatment and prevention.
psychologically
1, physical exercise has the function of regulating human tension, improving physical and psychological state and restoring physical strength and energy;
2. Physical exercise can improve physical health, make the tired body have a positive rest, and make people energetically engage in study and work;
3. Stretching your body and mind will help you sleep and eliminate the pressure brought by reading.
4. Physical exercise can cultivate sentiment, maintain a healthy mentality, give full play to individual enthusiasm, creativity and initiative, thus improving self-confidence and values, and making personality develop healthily and harmoniously in a harmonious atmosphere;
Team events and competitions in physical exercise can cultivate people's spirit of unity, cooperation and collectivism.