Notes for summer sports

Before exercise and movement, the body will have the tube features a series of changes, these changes and the person’s emotional, mental, physical condition, exercise experience, and the closely related factors of external environment. Exercise capacity will decrease. And prone to sports injuries. Therefore, before exercise should make the necessary preparations, while taking the necessary safety measures, concrete can be divided into the following areas:

1, according to the physical condition of the day decided to exercise physical activity and exercise intensity

Before exercise, if the following conditions, intense exercise (such as long distance running) should be suspended. ① lack of sleep; ② have a sense of fatigue; ③ hangover after drinking (hangover unawakened); ④ stimulated by the strong spirit; ⑤ colds, diarrhea or other illness; ⑥ after the use of drugs (nerve sedative, antihypertensive agents, heart disease drugs, etc.).

Second, exercise and diet should pay attention to the time

In general, the diet of “high in sugar, low fat,” the principle of an hour after a meal should be advised not to exercise. The reason is: ① stimulate gastrointestinal. ② blood flow distribution of disorder. ③ sympathetic is inhibited, affected their effect. ④ increased insulin secretion after meals, can inhibit the decomposition of fat, energy sources will be limited. According to research intensity exercise can be conducted after two hours after eating, moderate exercise should be carried out after an hour, half an hour after mild exercise in a most reasonable.

Third, we must attach importance to the preparatory activities before movement

Preparatory activities aimed at gradually excited nervous system and achieve the appropriate level, can make the body into the state of motion.

Warming of content: Warming of the general approach is to stretch, brisk walking, jogging and in situ continuous hand activities such as gymnastics, systemic form. These activities enable the limb range of motion, helping to improve general athletic ability. Warming could also do with the content of the main items of sports-related exercises mimic movements, it would allow the brain cortex of the central excitatory achieve the appropriate level as soon as possible, the body condition can be fully prepared so as to enhance their effect. Warming the duration, amplitude of movement should be based on age, physical condition, training level, seasonal climate and so may be different, time is usually 10 to 20 minutes Warming strength to body heat or slightly sweated for the degree of micro- . Older, poor level of training, or in summer, warming-up do not turn out to be too long in order to avoid fatigue. Warming between the formal exercise of 1 to 3 minute intervals more appropriate, should not rest too long after Warming to lose effect.

Fourth, the Injury Prevention

① abdominal pain: In order to prevent the occurrence of abdominal pain in motion the phenomenon of eating and exercise time to adapt. Before exercise to do full Warming. Rhythm in the movement have to breathe, do not feel suffocated. Appropriate training in the summer to drink fresh brine. Patients with chronic diseases of abdominal strengthening exercise to improve physical function level. If abdominal pain occurs during exercise phenomenon, we must first conduct a preliminary identification, if there is no organic disease, can adjust the intensity and speed, take a deep breath side edge pressure with your fingers Anrou pain location, or bending over for some jogging, the pain usually can be alleviated or disappeared. Such as pain, not diminished, even heavier, it should stop the movement, for further diagnosis and treatment. The case of pain caused by the gastrointestinal spasm, can be taken orally or Prune benzene Xin Shi Dishui can also point in relations, Zusanli, colon and other points Yu. These methods can make abdominal pain, or even disappear.

② stitch: a time to do deep breathing, and then gas Biezhu tightly; patients with their operations, they can make a fist pounding force from top to bottom right and left chest, then slowly make long, deep breath. Repeat this several times, respiratory muscles can relax, the pain will ease. b patients after deep breathing stopped: Please someone make a fist hammering ipsilateral thoracodorsal force from top to bottom. After several repeated do so, the pain can stop. c adjusted respiratory rhythm: You can do several deep breaths straight, his hands were squeezing pain, often relieve pain. Another operation, the hand by the pain and the other on the dorsal hand, two hands do rotate Rouan action. d be lying in bed or mattress, repeatedly rolling several times. e two-finger pinching force to take off points within the customs and foreign, were about the same time continue to take a deep breath and body movement to reverse.

③ cramps: muscle spasm traction outside force, but forces should be soft, not a sudden force or excessive force. Such as the gastrocnemius leg cramps, could straighten the knee, while hard hook toes. If the foot or toe cramps, may be forced to move the toes upward to relieve muscle cramps, hot muscle spasm.

④ syncope: a long time to slow up after squatting; after strenuous exercise, or sprint to continue to jog and do deep breathing. These are all ways to prevent syncope. In motion, in case of syncope phenomena, first supine, foot elevation, lower the head, loosening the collar, attention to warm, with a hot towel wipe her face, and then from the calf to the thigh, or to re-launch the Mount Mount all hand rubbed. If we do not wake up, you can point point: Among the hundred will, within the customs, gu, sun and springs (which is several points referred to as “first aid point.”) If still awake, or even stopped breathing, artificial respiration immediately. To restore the former can not give any beverages and medications. After awakening can drink hot tea, warm quilt cover closed.

Sports are essential for finishing activities

① After finishing exercise training activities is to accelerate the removal of metabolites, to speed up body recovery, prevent fainting after exercise training, and other accidents. Common finishing method in principle is not immediately after strenuous exercise to enter a quiet state, but should continue for a period of time, light exercise, so that the functions of hyperthyroidism gradually returned to basal levels. This high-intensity exercise in the light after the campaign, known as the finishing gymnastics or finishing activities. Study confirmed that, after cessation of strenuous exercise, such as followed by light exercise, it can accelerate the disappearance of lactic acid.

② The main content of order: l – 2 minutes of slow jogging or walking; leg of calisthenics and stretching the body of gymnastics; massage leg muscles (in particular, for the exercise of the muscles spasm easily) or self jitter muscles relaxation movements.