During vigourous exercise, the salt in the body is excreted with a large amount of sweat. Drinking too much water will reduce the osmotic pressure of the blood, destroy the water and salt metabolism balance in the body, affect the normal physiological function of the human body, and even muscle spasms. Because when exercising, it is necessary to increase the frequency of heartbeat and breathing to increase blood and oxygen to meet the needs of exercise. A large amount of drinking water will make the stomach swell and fill, hinder diaphragmal muscle activity, and affect breathing; the blood circulation flow increases, which increases the burden on the heart, which is not only not conducive to exercise, but also hurts the heart.
In addition, drinking a lot of water will reduce the concentration of gastric acid and affect the digestion of food. Drinking water after a lot of exercise for a long time is easy to get stomach problems.
After eating, more blood needs to flow to the gastrointestinal tract to help food digestion and nutrient absorption. If you participate in exercise at this time, it will cause blood to flow to the limbs and hinder the digestion of the gastrointestinal tract, which will lead to disease over time. The blood pressure of the frail person will also decrease after eating, which is called hypotension after eating, and it is easy to fall when going out. Long-term postprandial exercise is prone to cecumitis. Swimming and other sports are not allowed after drinking.
Since the basic function of exercise is to ingest a large amount of fresh oxygen from the outside world through breathing to meet the needs of health, you must choose a good location before exercising, so that it is best in parks, beaches, stadiums, etc. that are flat and open and fresh in the air.
Exercise is not only physical exercise, but also psychological exercise. When you are angry and sad, don’t go to the playground to vent. The explanation of sports medicine experts is that human emotions directly affect the physiological function of the body, and the change of emotions occurs in the deep part of the brain and spreads to the whole body, leaving traces on the heart and other organs, which will affect the health of human function.
There are many ways to choose the best amount of exercise: such as index evaluation method, heart rate evaluation method, Cooper evaluation method, Fix evaluation method, fatigue evaluation method, simple evaluation method, stage evaluation method, etc. Because the actual situation of each person varies greatly, and the quiet heart rate varies by 15-30%, or even more, the choice of the best amount of exercise should be determined according to your age, gender, occupational characteristics, physical condition, health level, physical foundation of sports, living environment, purpose and task and other different situations.
Collation activities refer to a series of relaxation exercises and post-exercise massage and other recovery methods used after physical exercise. The purpose is to eliminate fatigue, restore physical fitness and improve the exercise effect. Organising activities can relax tense muscles. During exercise, the muscle capillaries are opened in large quantities, and the muscles are highly tense. If you stand still immediately after intense exercise, the blood accumulated in the muscles cannot flow back to the heart in time. The muscles are stiff and fatigue is not easy to eliminate. On the contrary, some finishing activities are done after exercise to slow down the exercise, or by squeezing the muscles and acupuncture points by massaging, the muscles can be fully relaxed and rested.
Athletes often have to train every day, even twice a day when they are close to the competition. They often need to participate in the competition two or three times a day in a row, including the preliminary competition, the semi-finals, and the finals, such as track and field and swimming, or they play continuously every day in just a few days, such as basketball. It is very important to have an absolute impact on the effectiveness of the next practice or the result of the competition. For athletes, the recovery after exercise should not be natural, but should actively supplement the energy and nutrition consumed by exercise to prepare for the next competition or training.
The first aspect: replenish the water and electrolytes lost due to sweating
The second aspect: supplement the glycogen consumed during exercise
The third aspect: repair injured muscles and tissues
