As the weather gradually warms up, many people lose their exercise due to the coldness of winter. At this time, they have begun to formulate a spring exercise plan. Huang Guangdeng, director of the Sports Medicine Research Institute of the State Sports General Administration, said that early spring fitness must be rationally arranged in accordance with the characteristics of the season so as to fully enjoy the fitness while ensuring health.
Raiders one:
Gradually and progressively, it is better for people to adapt and prepare for activities before exercise to prevent injuries. Huang Guangmin stated that after a "low tide period" such as winter exercise, the muscles of the human body are loosened, the functions of the central nervous system and the viscera system are worse than those in the summer and fall seasons, and the ligaments are hard and easy to be injured. Therefore, at this time, fitness should grasp the principle of gradual and orderly progress, with the main purpose of restoring physical function. It is not possible to blindly increase the amount of exercise in order to seek "speedy," or it would easily cause unnecessary damage to the body. In addition, fitness should also be suitable for people, exercise intensity should be after the exercise heart rate in 170 minus the value of the age is appropriate.
Raiders II:
Pay attention to cold and warm, fitness time can choose from 14:00 to 20:00. Studies have shown that after 14:00, the body's function began to rise, and it was the best from 17:00 to 19:00, suitable for exercise. Morning exercises are also possible, but you must choose a place with a good air environment. The recovery of all things in the early spring and the air have many anions that are beneficial to the human body and are easily absorbed by the body. However, early spring is still cold in the early morning and late evening, and the weather is changeable. Therefore, outdoor sports should pay attention to keeping warm and cold and avoid catching a cold.
Raiders three:
Choose a fitness program that you love and fit for a long time. Many people's fitness is "three minutes of heat", but the fitness effect is not obvious. Therefore, it is very important that you choose a fitness program properly so that you can persist for a long time. In addition, to a spacious, well-ventilated gymnasium, exercise such as treadmills, equipment, and aerobics, because there is a good atmosphere for everyone to work out in the gymnasium, which can help you to keep going.
Raiders four:
Drink plenty of water to keep the body moist. Huang Guangmin said that the current temperature is still low, and people often ignore the importance of drinking water when exercising. In fact, the spring is relatively dry, and a lot of sweat is needed during exercise. Therefore, exercise should pay attention to the timely replenishment of water.
Tips: Should be kneepad before exercise
Spring and morning are relatively cold. Before the exercise, you should move the knee for a minute or two to relax the joint to prevent accidental injury to the knee during exercise. If you choose to run, be careful not to run too fast. When you step on the floor, you can't use too much force. This can dampen the vibration of the legs and prevent knee injuries.
"Knee-bearing exercises": In principle, active activities that do not bear heavy weight are the main activities. For example, "supine leg raise": Take a lying position, legs straight, two hands naturally placed body side, straight legs lifted up, the angle can be gradually increased. Another example is "the side of the pendulum": take the lateral lower extremity straight outreach, try to lift up, and then slowly restore. These functional exercises allow the knee joint to flex freely, prevent muscle atrophy, increase muscle strength and increase range of motion.
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