4. Precautions before strenuous exercise
(1) Prepare the main points of the activity
The general preparatory activities are mainly some whole-body physical exercises, including running, kicking, bending over, etc., which are used to improve the overall metabolic level and the excitability state of the cerebral cortex, and reduce the occurrence of sports injuries. Special preparation activities refer to sports exercises that are suitable for the content of physical exercise, such as shooting and dribbling before playing basketball, jogging before running, etc.
The amount and timing of preparation activities depends on the content and volume of physical activity. The amount of physical exercise for the purpose of fitness is small, so the amount of preparation for the activity is also relatively small, and the time should not be too long. Half an hour of physical activity usually takes about 10 minutes to prepare for the activity. When the temperature is low, the preparation time can be appropriately longer and the amount can be larger; When the temperature is high, the time can be shorter and the amount can be smaller.
(2) Contraindications after intense exercise
There are many contraindications after intense exercise, and if you don’t pay attention, it may have adverse consequences for the body.
Bathing right away is a big no-no. After strenuous exercise, in order to keep the body temperature constant, the blood vessels on the surface of the skin dilate, the sweat pores are dilated, and the perspiration increases to dissipate heat. At this time, if you take a cold shower, the blood vessels will immediately constrict, the blood circulation resistance will increase, the body’s resistance will be reduced, and it will be easy to get sick; If you take a hot bath, it will continue to increase the blood flow in the skin, so that the blood flow into the muscles and skin is excessive, resulting in insufficient blood supply to the heart and brain, dizziness and dizziness, collapse and shock in severe cases, and other chronic diseases are easy to induce.
It is also not advisable to overdrink to quench thirst. When you are thirsty after strenuous exercise, overdrinking cold boiled water or other beverages will increase the burden on the gastrointestinal tract, dilute the gastric juice, reduce the bactericidal effect of the gastric juice, and hinder the digestion of food. Moreover, drinking water too fast will increase the blood volume too quickly, suddenly increase the burden on the heart, cause temporary disorders of electrolytes such as potassium and sodium in the body, and even cause symptoms such as heart failure, chest tightness and abdominal distention.