What are the precautions before and after exercise?

I believe everyone knows the saying that life lies in exercise. Indeed, exercise is the best way to exercise the body. However, incorrect exercise methods will not only not benefit our bodies, but may also harm our bodies. Therefore, we need to fully understand what we should pay attention to before and after exercise, so as to effectively avoid injuries during exercise. Below I will give you a detailed introduction to the precautions before and after exercise.

It is common sense for every exerciser to do adequate warm-up before exercising. However, many exercisers know little about the mechanism and requirements of warm-up activities. Therefore, even though they have done some warm-up activities before exercise, injuries may still occur during exercise. Next, let’s discuss how to prepare before exercising.

Generally speaking, each warm-up activity generally includes two parts: general exercises and specialized exercises. General warm-up exercises include walking, running, jumping, calisthenics, etc., which involve a wide range of parts, from the neck, torso, arms, legs to the feet. The exercises should be gentle and meticulous. Specialized preparatory activities are exercises that are carried out according to the characteristics and requirements of different projects. Their function is to make the cerebral cortex produce unique and appropriate excitability for a certain sport or skill. Generally, you should jog for three to five minutes before exercise to speed up blood circulation and stretch the muscles and joints of the whole body to help prepare them for the subsequent exercise.

The amount and duration of warm-up activities should vary according to time, place and person. Generally, the time is longer in winter and shorter in summer. The intensity is such that the whole body becomes hot and slightly sweaty. The heart rate and blood pressure should be higher than when you are at rest. It is best to exercise until the joints of the limbs are flexible, the body is relaxed, and you feel eager to try.

What to do after exercise

It is necessary to do warm-up exercises before exercise. At the same time, relaxation and finishing exercises after exercise are also necessary. Although this will take more of your time, it is worth it compared to going to the doctor for a muscle strain caused by improper preparation.

The first thing you need after exercise is to relax your body, such as lying on a sponge mat or rattan mat and resting for a while. Of course, it should be noted that when lying flat, the feet should be placed slightly higher than the head, or at the same height as the head. Never lie on the steamy ground. After resting for a while, you can do headstand or wall handstand for 3-10 seconds. You can do it several times. This is good for blood flow back to the heart from the lower limbs. Then shake your limbs, first shaking and patting your thighs or upper arms, and then shaking your calves or forearms. Secondly, post-exercise massage is an important means to eliminate fatigue. If conditions permit, post-exercise massage is extremely beneficial for the body's recovery. It can have a good relaxing effect and recover quickly. It also has health-care effects on the human body's internal organs.

There are also some taboos that need to be paid attention to after exercise:

1. After exercise, the body is in a state of fever, and the pores of the whole body are open. It needs to dissipate heat through sweating. Cold water will shrink the pores and sweat cannot be discharged.

2. You should not drink ice water immediately after intense exercise.

3. After intense exercise, the organs of the body cannot stop functioning immediately after you finish the exercise. They are still exercising intensely and cannot return to calm immediately. At this time, if you drink a lot of ice water, it will suddenly hurt your organs, and in severe cases, your lungs will explode.

4. Failure to drink a large amount of water immediately after intense exercise will cause the body's salinity to drop significantly and cause shock.

5. 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.

6. Drinking mineral water will make you more thirsty. Simply drinking boiled water or mineral water will have the opposite effect. The more you drink, the thirstier you become, your body temperature will rise, your calf muscles will cramp, and you may experience symptoms of "water intoxication."

After the above introduction, I believe everyone has a full understanding of the precautions before and after exercise. Therefore, for friends who love sports, they must follow the above introduction to make adequate preparations before and after exercise. Don’t let your body get hurt because of your carelessness, which will really be counterproductive.