Tips for fitness and exercises

Do you want to achieve fitness results but avoid sports injuries? The following are some tips that you'd better know about.

 

 

Do not exercise on an empty stomach. If you force yourself to exercise in spite of hunger, you may experience dizziness, vertigo, vomiting or even temporary syncope and other "exercise-induced hypoglycemia" conditions. 

 

A good choice is to eat easy-to-digest foods that contain about 200-300 kcal of energy 30 minutes in advance of exercise, such as bananas or sports drinks with high carbohydrates.

 

It is also not advisable to do strenuous exercise within 30 minutes after a meal. At this time, the gastrointestinal tract is congested and undergoing digestive process. Exercise will lead to blood redistribution, which is not conducive to digestion and absorption.

 

In addition, it's never a good idea to do vigorous exercise just before bedtime, because the excessive excitement may kill sleep efforts. 

 

Exercises do not necessarily need to be carried out continuously. It is best to exercise for at least 30 minutes a day. Only in this way, the body's more than 400 muscles connected to the bones can all be stretched or contracted.

 

 

Warming up before exercise and eliminating fatigue after exercise are two important things in the prevention of sports injuries. 

 

Warming up aims to flex the ligaments and muscles of the body; adopting appropriate methods to eliminate fatigue can relieve the stimulation to muscles, bones and internal organs, avoid the accumulation of lactic acid, and help the body recover.

 

Common methods include massage, sauna, nutritional supplements and restorative exercises. People can also try breathing rhythm relaxation exercises, to promote the body to return to a quiet state and also avoid dizziness, fatigue, nausea and vomiting after exercise.

 

 

Exercising uses energy, and sweating also uses water and electrolytes. It is necessary to replenish fluids during exercise. Sports drinks are the first choice (instead of carbonated drinks such as soda) to prevent muscle cramps caused by excessive sweating.

 

Don't drink water that is too cold. After exercise, the body temperature may rise to around 39 degrees centigrade. Cold water will stimulate the gastrointestinal tract, causing vasoconstriction, gastrointestinal spasm and other conditions.

 

It is recommended to drink small amounts of water for several times during exercise. You should not drink more than 200 ml at a time, and the time interval should be at least 15 minutes. You should drink slowly so as to avoid burdening the gastrointestinal tract.