NO.1 Don't sit down and rest.
This is a very common practice. When you feel tired after exercise, you squat down or sit down and think you can save energy and rest. In fact, this is a wrong practice. If you squat down to rest immediately after fitness exercise, it will hinder the blood reflux of lower limbs, affect blood circulation and deepen muscle fatigue. Gravity shock can occur in severe cases.
Therefore, after each exercise, we should adjust the breathing rhythm and do some low-calorie activities, such as walking slowly, doing some relaxation gymnastics, or simply breathing deeply, so as to promote blood reflux of limbs to the heart, in order to help pay off the "oxygen debt", speed up the recovery of physical fitness and eliminate fatigue. You can also let your companions walk when you are physically weak.
NO.2 Don't crave cold drinks
Sports often make people sweat profusely, especially in summer, with the consumption of a large amount of water, there will always be a feeling of dry mouth and urgent need for water after exercise, mainly young people, most like to buy some cold drinks to quench the heat and thirst. At this time, however, the digestive system is still in an inhibited state and the digestive function is low. If the picture is cool and thirsty for a while and greedy for a large number of cold drinks, it is easy to cause gastrointestinal spasm, abdominal pain, diarrhea, and gastrointestinal diseases. Therefore, do not immediately eat a lot of cold drinks after exercise, at this time it is appropriate to supplement a small amount of boiled water or salt water.
NO.3 Don't eat right away
During exercise, especially during intense exercise, the motor nerve center is in a state of high excitement. Under its influence, the parasympathetic nervous system, which regulates visceral organ activity, strengthens the inhibition of digestive system activity. At the same time, during exercise, the whole body blood is redistributed, and more concentrated to supply the needs of motor organs, while the supply of various organs in the abdominal cavity is relatively reduced. These factors make the peristalsis of gastrointestinal tract weakened and the secretion of various digestive glands greatly reduced. It takes 20-30 minutes to recover after the exercise. If you eat quickly, it will increase the burden of digestive organs, cause functional disorders, and even cause a variety of diseases.
NO.4 Do not drop your body temperature abruptly
During exercise, the blood vessels on the body surface dilated, the body temperature increased, the pore relaxed and the sweating increased. If you enter the air-conditioned room immediately after exercise, or take a cool nap in the tuyere, or try to cool off with a cold water punch, it will make the skin tighten and sweat and cause physical dysfunction such as temperature regulation, and the decline of immune function will lead to cold, diarrhea, asthma and other symptoms.
NO.5 Don't Smoke
Smoking after exercise, inhaling the air in the lungs mixed with a large amount of smoke, on the one hand, in addition to reducing oxygen content, it is not conducive to paying off the "oxygen debt", it is difficult to eliminate body fatigue; on the other hand, when the human body inhales such foggy air, it will affect the gas exchange in the human alveoli, resulting in chest tightness, asthma, dyspnea, dizziness and fatigue due to insufficient oxygen supply after exercise.
NO.6 Don't "omit" relax
Practice shows that relaxing activities can not only make the athletes'cerebral cortex excitable and faster heartbeat and breathing frequency, but also restore the quiet state before exercise through appropriate relaxing bare-handed exercise, walking, relaxing massage and breathing rhythm relaxation exercises. They can also help to restore muscle fatigue, alleviate acid swelling discomfort, and avoid dizziness and fatigue after exercise. Bad phenomena such as nausea, vomiting and blindness. Therefore, after each fitness exercise, we should do a good job of relaxation exercise, in order to help the body to recover and improve the fitness effect.
NO.7 Don't take a bath immediately
Many athletes go to bathe immediately after practicing or competing, thinking that it can not only decontaminate but also eliminate fatigue. Actually, this is not scientific. Because when exercising, the blood flow to the muscle increases and the heart rate recalls. After stopping exercise, this situation will continue for a period of time. If you take a hot bath immediately, you will not have enough blood to supply other important organs, such as the heart and brain, you will feel dizzy, nausea, general weakness, and other diseases will be caused seriously. Therefore, special attention should be paid to it.
And taking a cold bath immediately after exercise has more disadvantages and less advantages. During exercise, the body's metabolic processes are strengthened, subcutaneous blood vessels dilate and sweat heavily. Take a cold bath immediately after exercise, so that a lot of heat generated in the body can not be well distributed, forming internal heat and external cooling, destroying the balance of the human body, so that it is easy to get sick. The correct way is to rest for a while after exercise, wait for the pulse to stabilize before taking a bath, warm water bath is appropriate.
NO.8 Should not Eat Sugar Too Much
Some people feel comfortable eating some sweets or sugar water after strenuous exercise. They think it's good to eat more sweets after exercise. In fact, eating too much sweets after exercise will consume a lot of vitamin B1 in the body. People will feel tired, lack of appetite and so on, which will affect the recovery of physical strength. Therefore, after strenuous exercise, it is better to eat more foods containing vitamin B1, such as vegetables, liver, eggs and so on.
NO.9 Can't Relieve Lack by Drinking
After vigorous exercise, people's body function will be in a high level. At this time, drinking will make the body absorb alcohol more quickly and enter the blood, which will do more harm to the liver, stomach and other organs than usual. Long-term so can cause fatty liver, liver cirrhosis, gastritis, gastric ulcer, dementia and other diseases. Drinking beer after exercise is not good either. It can increase uric acid in blood, stimulate joints and cause inflammation.