What are the precautions before strenuous exercise?

Many friends don't know what precautions to take before strenuous exercise. This requires experience gained slowly through long-term exercise. It is not something that can be done under the supervision of others. You will not remember it if others do not remind you. You must remember it yourself. As long as the exercise time is long, you will unconsciously think of the precautions before exercise when the exercise starts. What are the precautions to know before strenuous exercise? Today I will introduce them to my friends in detail.

1. Warm up fully, including stretching exercises for the upper and lower limbs, jogging, etc. This step must be taken seriously and fully, otherwise it is easy to cause varying degrees of damage to the body; 2. Rehydrate. The heart will suffer from hypoxia when playing football, and hydration can provide the heart with the required oxygen, which can prevent the occurrence of cardiovascular diseases; 3. Don't be too excited when playing football. For professional players, emotions do not have a direct impact on the body, but amateur players should avoid extreme joy and sorrow as much as possible; 4. Try to get enough sleep before playing football. Sufficient rest can ensure that the player's physical condition is in a virtuous cycle; 5. Don't have too much pressure from study and work, otherwise once you engage in strenuous exercise, it is easy to cause hypoxia and fainting. People with a history of heart disease are prone to sudden death.

Store water before exercise

Drink enough water before exercising (the so-called enough has to be a reasonable amount, not the more the better). Storing some water in the body can reduce the increase in body temperature during exercise and reduce the risk of dehydration. You can drink 300-500ml of water one or two hours before exercise (a general mineral water bottle is 500ml), or you can drink about 500ml 15-20 minutes before exercise. If you are doing outdoor sports in hot weather like now, or doing special exercises such as hot yoga, it is best to drink 200-300ml more. However, you should drink it in small amounts and multiple times. Drinking too much water at once will cause gastrointestinal discomfort and nausea, and you will want to go to the toilet soon, so you won't be able to retain water.

The above is what I told my friends about the precautions before strenuous exercise. Don’t underestimate the things you need to pay attention to before exercising. If you don’t do it well, you will easily get injured during exercise. Just like warm-up, don’t be careless. This will harm yourself. When you get injured due to not warming up properly before exercise, there will be no room for regret.