Scientific, appropriate amount of exercise has to enhance resistance, accelerate the body metabolism, regulate physiological and psychological state, slow down the aging and other benefits, the sudden epidemic has also made more and more people realize the importance of exercise, and join the “exercise army”.
Running, cycling, swimming, jumping rope …… are not a good way to exercise, however, if you do not pay attention to the process of exercise, it is likely that sports injuries, causing a variety of injuries to the body. So how should we prevent sports injuries?
Scientific exercise to prevent sports injuries
Warm up before exercise
If you do not warm up before exercise, the body suddenly undergoes a large amount of exercise, which will make the muscles can not contract in time with the body’s movement, resulting in joints and ligaments are forced to withstand a larger force, resulting in joint injuries, muscle strains and other injuries.
Warming up before exercise will increase muscle blood flow, so that the muscles are adapted to the exercise state in advance, and fully prepared for the next exercise.
Pay attention to the exercise posture
Correct sports posture can make the body effective force, if the sports posture is not correct, will make some parts of the body too much force, such as running too large or too small, the body backward and other incorrect posture will make the muscles can not be effective contraction and stretching, it is easy to cause some parts of the body after the exercise is sore, in the long run is not conducive to improve the shape.
Control the intensity of exercise
Exercise should be based on their own tolerance range to control the time and intensity of exercise, if the intensity and volume of exercise more than the body’s limits, will make the heart rate rise sharply, and after exercise to produce obvious muscle pain and other symptoms, the serious will even be due to the muscle by the strong squeeze or overuse of the myolysis, which is also known as “muscular lysis “, manifested as muscle pain, swelling, weakness, urine discoloration, etc., this disease can even cause kidney damage, and then life-threatening.
Choose the right sports ground
When exercising, try to choose specific venues, such as plastic runways, which can make the pressure on the knees to get a certain degree of cushioning. If you can’t guarantee that you will play on a professional field, you should also choose a relatively flat surface to prevent unnecessary injuries.
Avoid exercise after meals
After eating to promote food digestion, the body’s blood flow is mainly concentrated in the digestive system, if exercise immediately after meals, the blood flow will be forced to concentrate in the muscles and other tissues, so that the food can not get better digestion. In addition, exercise can lead to sympathetic nerve excitation, which in turn slows down gastrointestinal peristalsis, affecting digestion and absorption.
Stretching after exercise
Exercise will make the muscles in a state of tension, if you do not stretch in time, the muscles will always be in a state of contraction, the lactic acid and other substances produced during exercise can not be quickly metabolized, and muscle soreness and other symptoms will occur after exercise. Stretching can help the muscles to be stretched and restored, relieve muscle soreness.
