What are the precautions before and after exercise?

Everyone knows that some athletes always have some warm-up before exercising or competing. These are all things that need to be paid attention to when exercising. In life, some friends may say that we are not athletes, and exercise is to better maintain physical health. Do we still need to pay attention to some precautions? The editor tells you that you need to pay attention because these are related to your physical health. So, what are the precautions before and after exercise?

Strengthen safety education: All sports workers and athletes participating in sports and competitions should be made aware of the importance of paying attention to safety, understand the causes of sports injuries, preventive measures, and learn some first aid measures once sports injuries occur. At the same time, they should be made aware that sports injuries are completely preventable. This education can be provided by relevant leaders, coaches, doctors or competition organizers.

Do a good job in physical examination: Anyone who participates in sports and competitions must have a physical examination before the competition. Those who fail the examination are not allowed to participate in strenuous sports and competitions. Poor physical function, such as excessive fatigue, illness, and recovery from illness, will cause a decrease in physical strength, as well as a decrease in movement strength, flexibility, and coordination. It is very easy to suffer sports injuries or aggravate the disease during exercise. Therefore, people with this condition should not participate in strenuous exercise and competitions. The elderly should pay more attention to physical examinations before participating in sports or competitions, and must obtain a doctor's consent in advance before participating in sports or competitions.

Do adequate warm-up exercises: Do adequate warm-up exercises before exercise or competition in order to adjust the excitability of the cerebral cortex to the most appropriate state and strengthen the functional activities of various parts of the body in order to withstand the formal exercise and competition that is about to begin.

Safety precautions after exercise, experts suggest: Strengthen protection and self-protection: Lack of protection or improper protection during exercise or competition can cause sports injuries, which is especially important in gymnastics.

1. It is not advisable to rest immediately. During strenuous exercise, a person's heart rate increases, muscles and capillaries expand, blood flow speeds up, and at the same time, the rhythmic contraction of muscles squeezes small veins, causing blood to flow back to the heart quickly. If you stop to rest immediately at this time, the rhythmic contraction of the muscles will also stop, and the large amount of blood that originally flowed into the muscles will not be able to flow back to the heart through muscle contraction, causing low blood pressure and temporary cerebral ischemia, leading to symptoms such as palpitations, shortness of breath, dizziness, pale complexion, and even shock and fainting. Therefore, after strenuous exercise, you should continue to do some light exercises and stop to rest after your breathing and heartbeat return to normal.

2. It is not advisable to take a bath immediately. After strenuous exercise, the human body maintains a constant body temperature, and the blood vessels on the skin surface expand, the sweat pores open, and the sweating increases to facilitate heat dissipation. At this time, if you take a cold bath, the blood vessels will immediately contract due to the sudden stimulation, the blood circulation resistance will increase, the heart and lung burden will increase, and the body's resistance will decrease, making people more susceptible to illness. If you take a hot bath, the blood flow in the skin will continue to increase, and too much blood will flow into the muscles and skin.

3. Avoid excessive drinking. When thirsty after strenuous exercise, some people drink a lot of water or other beverages. This will increase the burden on the gastrointestinal tract and dilute the gastric juice, which will not only reduce the bactericidal effect of the gastric juice, but also hinder the digestion of food. Drinking water too quickly will increase blood volume too quickly, suddenly increasing the burden on the heart.

In life, everyone must have heard of or encountered cramps while swimming or running, and these are all due to failure to warm up properly before exercise. Therefore, everyone must be clearly aware of the precautions before and after these exercises, not for the sake of others but for their own health.