What are some sports tips we should know?

Usually we exercise to keep fit, but we still have many misunderstandings about exercise. These misunderstandings may reduce the effectiveness of our exercise by half. However, some common sense can make our exercise effect more obvious. Let’s take a look at some sports common sense that can help us!

1. What should you pay attention to before exercising?

1. Do not eat 2 hours before exercise. It is best to eat some beef or lean pork 3 hours before exercise, but it is not recommended to eat greasy puffed food;

2. Do not drink a lot of water before exercise. It is recommended to drink a small amount of normal saline in small sips;

3. Do not wear soft-soled shoes to participate in sports such as running, high jump, long jump, etc., and the shoelaces should not be too long;

4. Go to bed early the night before, check your sports equipment, and do things that usually make you happy.

2. What should you pay attention to after exercise

1. How to drink water scientifically after exercise:

Exercise not only consumes energy, but also consumes water. Especially in the summer, exercising often causes dry mouth and tongue. How to replenish the lost water in the body is also an aspect that needs attention.

The first is the quality of drinking water. You should try not to drink various beverages, such as soda; drink boiled water, mung bean soup, or 1% light salt water to remove heat and summer heat, and replenish the sodium lost in the body due to excessive sweating.

The second is to avoid drinking too cold water. Because the normal human body temperature is around 37°C, it can rise to around 39°C after exercise. If you drink too cold water, it will strongly stimulate the gastrointestinal tract, causing gastrointestinal smooth muscle spasms and sudden blood vessel contraction, causing gastrointestinal dysfunction and leading to indigestion.

The third is the amount of water you drink. You sweat a lot during exercise, so you naturally need to drink more water, but you cannot drink enough at one time, you need to drink it in several times. The amount of water you drink at one time should generally not exceed 200 ml, and there should be at least 15 minutes between two drinks. In addition, drink water slowly, not too fast.

2. Five things not to do after exercise:

The first is that it is not advisable to smoke immediately. If you smoke immediately after exercise, a large amount of smoke will be mixed into the air inhaled into your lungs. On the one hand, this will reduce the amount of oxygen. On the other hand, insufficient oxygen supply will cause chest tightness, shortness of breath, dizziness, fatigue, etc. There is information showing that smoking when you are physically tired is more dangerous than usual.

Second, it is not advisable to take a bath immediately. During exercise, a large amount of blood in the body is distributed to the limbs and body surface. Once the exercise stops, the increased blood volume will continue for a while. If you take a shower immediately at this time, it will easily cause too much blood to enter the muscles and skin, which will cause insufficient blood supply to the heart and brain.

Third, it is not advisable to indulge in cold drinks. After exercise, people lose a lot of water, often with dry mouth and a strong desire to drink water. If they drink a lot of cold drinks at this time, it is easy to cause gastrointestinal cramps, abdominal pain, diarrhea and other diseases.

Fourth, it is not advisable to squat and rest. Because squatting down to rest immediately after exercise is not conducive to blood return to the lower limbs, affects blood circulation, and easily increases muscle fatigue.

Fifth, it is not advisable to eat immediately. During exercise, the nervous system controls muscle activity, while the nervous system that manages the internal organs of the human body is in an inhibited state. At the same time, most of the blood in the body is in the motor organs and less in the internal organs. Eating at this time will increase the burden on the digestive organs.

4 ways to eliminate fatigue after exercise:

(1) Get enough sleep

Sleep is the key to eliminating fatigue and restoring physical strength. Athletes should ensure 8 to 9 hours of sleep every day to keep the body in a completely relaxed state.

(2) Massage

Massage can not only promote the conversion of excitement and inhibition of the cerebral cortex, but also eliminate the neural regulation disorder caused by fatigue, but also promote blood circulation, strengthen local blood supply and eliminate fatigue. When massaging, kneading is the main method, and pressing, folding and other techniques are used alternately. Massage can be performed after exercise or before going to bed at night.

(3) Finishing exercise

Suddenly stopping after strenuous exercise will affect oxygen replenishment and venous blood return, lower blood pressure and cause adverse reactions. Therefore, you should do cool-down exercises after exercise, moving slowly and in a relaxing manner to allow your body to recover.

(4) Arrange meals reasonably

When you are tired, you should pay attention to replenishing energy and vitamins, especially sugar, vitamin C and B1. You should choose nutritious and easily digestible foods, and eat more fresh vegetables and fruits.