Health Lecture: Get rid of bad habits of ten sports Date: 2017-02-04 13:17
We often hear people complain: For a long time, exercise has no effect, and it also increases discomfort. Su Hao, an associate professor at the Sports Human Sciences College of Beijing Sport University, said that unscientific sports can damage health and reduce people's enthusiasm for sports. The following 10 common bad habits often have negative effects on sports.
1. Follow suit. If you do not follow your own situation and follow the trend, you will easily suffer sports injuries and you will not be able to achieve the desired results. If blindly participating in a marathon causes sudden death, they need to lose weight, but follow suit to do strength training; In addition, the disease during the disease but may worsen the disease, such as diabetes patients move wrong, can lead to severe fluctuations in blood sugar.
2. Centralized fitness. The effect of taking time during the weekend is far less effective than long-term adherence and moderate exercise. Under normal circumstances, the exercise intensity and exercise intensity during concentrated exercise are more likely to bring about sports injuries, and the effect will gradually disappear at rest. Irregular raids also increase the accumulation of physical fatigue and affect normal rest.
3. Overdraft exercise. In order to obtain better results, we often bite our teeth and persist for a while. As everyone knows, we must adhere to excessive sweating, no climbing, and no movement. It is easy to cause abnormalities in the body, such as fatigue, injury, and immunity. Lower etc. After the exercise, after a night of dressing, she was still very tired, indicating that she had exercised too much.
4. lack of sleep. Lack of sleep can cause neurological disorders, and during exercise, it is more prone to cardiovascular and cardiovascular diseases such as increased blood pressure and arrhythmia. Sleep can also help repair injuries during exercise and metabolize acidic substances. Therefore, be sure to sleep regularly before running high-intensity sports such as running, climbing, badminton, and basketball (heart rate of 150 beats per minute or more).
5. Not concentrated. Listening to music while running and watching videos while working out can help fight boring feelings. However, when we are distracted, our ability to control the body is weakened. The judgment of speed and environment is easily inaccurate. The movement may be inadvertently deformed, and the fitness effect will be greatly reduced. If the movement is not standardized, the fitness effect will not be achieved. Sports injuries occur.
6. Equipment is not suitable. In cold winters, there are not only a few heavy clothes and boots, but it is easy to have problems. During exercise, shoes are the point of force, inappropriate shoes will produce the wrong stress conduction, causing sports injuries. Over-tightening of clothing can restrict the movement range, reduce the effect of exercise, and can easily cause muscle strain when strenuous exercise. In addition, wearing basic protective gear can ensure the safety of sports, such as wearing knee pads, elbow pads, and helmets when wearing bicycles and roller skates.
7. Hungry exercise. When hunger is insufficient, the body's energy supply will be insufficient, which will increase the sense of fatigue during exercise. It will directly affect the ability of the brain and muscles to operate, reduce the ability to control the movement, and be more vulnerable to injury. Physical insufficiency can also affect exercise intensity and time, reduce exercise effects, and also easily lead to syncope, fatigue, hypoglycemia and other extreme phenomena. People who are used to doing morning exercises may wish to eat some snacks such as bread and fruit sugar before exercise.
8. Eat immediately after exercise. During exercise, blood is mainly concentrated in skeletal muscle, heart, and circulatory system, and the body's digestive ability is relatively low. If you just finished the exercise, eating the East will increase the burden on the stomach, leading to indigestion. In general, eating 30 to 60 minutes after exercise is preferred.
9. Only thirsty to drink water. When you pause or rest, you must force yourself to regularly drink water and make up for water immediately after exercise. Rehydration should be a small number of times during exercise, once every 15 to 20 minutes, about 100 ml each time the best. Eat a meal within 1 hour of continuous exercise or before exercise. Drink boiled water and mineral water. If the exercise lasts longer than 1 hour or if you do not eat dinner before exercise, you can drink sports drinks.
10. Blindly insist. Regardless of the blindness of the weather and the environment, such as haze, sand and dust, exercise in the winter, morning exercise in the morning, jogging in the road, and so on, it is not only unhealthy, it may even cause damage to the body.
We often hear people complain: For a long time, exercise has no effect, and it also increases discomfort. Su Hao, an associate professor at the Sports Human Sciences College of Beijing Sport University, said that unscientific sports can damage health and reduce people's enthusiasm for sports. The following 10 common bad habits often have negative effects on sports.
1. Follow suit. If you do not follow your own situation and follow the trend, you will easily suffer sports injuries and you will not be able to achieve the desired results. If blindly participating in a marathon causes sudden death, they need to lose weight, but follow suit to do strength training; In addition, the disease during the disease but may worsen the disease, such as diabetes patients move wrong, can lead to severe fluctuations in blood sugar.
2. Centralized fitness. The effect of taking time during the weekend is far less effective than long-term adherence and moderate exercise. Under normal circumstances, the exercise intensity and exercise intensity during concentrated exercise are more likely to bring about sports injuries, and the effect will gradually disappear at rest. Irregular raids also increase the accumulation of physical fatigue and affect normal rest.
3. Overdraft exercise. In order to obtain better results, we often bite our teeth and persist for a while. As everyone knows, we must adhere to excessive sweating, no climbing, and no movement. It is easy to cause abnormalities in the body, such as fatigue, injury, and immunity. Lower etc. After the exercise, after a night of dressing, she was still very tired, indicating that she had exercised too much.
4. lack of sleep. Lack of sleep can cause neurological disorders, and during exercise, it is more prone to cardiovascular and cardiovascular diseases such as increased blood pressure and arrhythmia. Sleep can also help repair injuries during exercise and metabolize acidic substances. Therefore, be sure to sleep regularly before running high-intensity sports such as running, climbing, badminton, and basketball (heart rate of 150 beats per minute or more).
5. Not concentrated. Listening to music while running and watching videos while working out can help fight boring feelings. However, when we are distracted, our ability to control the body is weakened. The judgment of speed and environment is easily inaccurate. The movement may be inadvertently deformed, and the fitness effect will be greatly reduced. If the movement is not standardized, the fitness effect will not be achieved. Sports injuries occur.
6. Equipment is not suitable. In cold winters, there are not only a few heavy clothes and boots, but it is easy to have problems. During exercise, shoes are the point of force, inappropriate shoes will produce the wrong stress conduction, causing sports injuries. Over-tightening of clothing can restrict the movement range, reduce the effect of exercise, and can easily cause muscle strain when strenuous exercise. In addition, wearing basic protective gear can ensure the safety of sports, such as wearing knee pads, elbow pads, and helmets when wearing bicycles and roller skates.
7. Hungry exercise. When hunger is insufficient, the body's energy supply will be insufficient, which will increase the sense of fatigue during exercise. It will directly affect the ability of the brain and muscles to operate, reduce the ability to control the movement, and be more vulnerable to injury. Physical insufficiency can also affect exercise intensity and time, reduce exercise effects, and also easily lead to syncope, fatigue, hypoglycemia and other extreme phenomena. People who are used to doing morning exercises may wish to eat some snacks such as bread and fruit sugar before exercise.
8. Eat immediately after exercise. During exercise, blood is mainly concentrated in skeletal muscle, heart, and circulatory system, and the body's digestive ability is relatively low. If you just finished the exercise, eating the East will increase the burden on the stomach, leading to indigestion. In general, eating 30 to 60 minutes after exercise is preferred.
9. Only thirsty to drink water. When you pause or rest, you must force yourself to regularly drink water and make up for water immediately after exercise. Rehydration should be a small number of times during exercise, once every 15 to 20 minutes, about 100 ml each time the best. Eat a meal within 1 hour of continuous exercise or before exercise. Drink boiled water and mineral water. If the exercise lasts longer than 1 hour or if you do not eat dinner before exercise, you can drink sports drinks.
10. Blindly insist. Regardless of the blindness of the weather and the environment, such as haze, sand and dust, exercise in the winter, morning exercise in the morning, jogging in the road, and so on, it is not only unhealthy, it may even cause damage to the body.
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