We often hear people complain that exercise has not worked for a long time, but it also adds discomfort. Unscientific sports can damage health and reduce people's enthusiasm for exercise. The following 10 common bad habits often have negative effects on sports.
1. Follow the wind. Not for your own situation, with the trend of sports, it is easy to cause sports injuries, and can not bring the expected effect. Such as blind participation in the marathon, causing sudden death, self-reduction of weight, but to do strength training with the wind; in addition, the movement during the disease may not increase the disease, such as diabetic patients moving wrong, can lead to blood sugar fluctuations.
2. Centralized fitness. The effect of “keeping time to exercise†on weekends is far less effective than long-term adherence and moderate exercise. Under normal circumstances, the amount of exercise and exercise intensity during concentrated exercise is more likely to cause sports injuries, and the effect will gradually disappear during rest. Irregular assault exercises can also increase the accumulation of physical fatigue and affect normal rest.
3. Overdraft exercise. In order to get better results, we often bite our teeth and "keep it for a while". I don't know, if you exercise until you sweat, you can't climb, you can't run, you still have to stick to it, and you can easily cause abnormalities in the body, such as excessive fatigue, damage, Reduced immunity, etc. After the exercise, after a night of dressing, it was very tired, indicating that it had been over-exercised.
4. Insufficient sleep. Lack of sleep can make nervous regulation disorder, and during exercise, it is more prone to cardiovascular disease such as increased blood pressure and abnormal heart rate. Sleep can also help repair damage during exercise and metabolize acidic substances. Therefore, you must have regular sleep before running, climbing, badminton, basketball and other high-intensity exercises (heart rate reaches 150 beats per minute or more).
5. The energy is not concentrated. Listening to music while running, watching videos while exercising can help fight boring feelings. However, when distracted, our ability to control the body is weakened, the judgment of speed and environment is easy to be inaccurate, the movement may be inadvertently deformed, and the fitness effect will be greatly reduced; the movement is not standardized, but the fitness is not effective. Then it produces sports injuries.
6. Equipment is not suitable. Winter is cold, wearing heavy clothes and boots are not a few, so it is easy to go wrong. When exercising, the shoes are stressed. Unsuitable shoes can cause erroneous force transmission and cause sports injuries. Too tight and too thick clothes will limit the range of motion, reduce the effect of exercise, and cause muscle strain when strenuous exercise. In addition, wearing basic protective gear can ensure sports safety, such as wearing knee pads, elbow pads, helmets, etc. for bicycles and roller skating.
7. Hungry belly movement. When you are hungry, your body's energy supply is insufficient, which will increase the fatigue in your exercise, directly affecting the ability of the brain and muscles to operate, reducing the ability to control motion and making them more vulnerable. Insufficient physical fitness also affects exercise intensity and time, reduces exercise effects, and is prone to syncope, fatigue, and low blood sugar. People who are used to morning exercises may wish to eat snacks such as bread and fruit candy before exercise.
8. Eat immediately after exercise. During exercise, blood is mainly concentrated in the skeletal muscle, heart, and circulatory system, and the body's ability to digest is relatively low. Eating the East just after the end of exercise will increase the burden on the stomach and cause indigestion. Under normal circumstances, eating 30 to 60 minutes after exercise is better.
9. Drink water when you are thirsty. When you pause or rest, you must force yourself to drink water regularly, and replenish water in time after exercise. The hydration in the exercise should be a small number of times, once every 15~20 minutes, and the best is about 100 ml each time. Have a regular meal within 1 hour or before exercise, drink boiled water and mineral water. Exercise for more than 1 hour or no meals before exercise, you can drink sports drinks.
10. Blindly persist. Blind exercise without considering the weather and environmental conditions, not only does not help health, and may even cause damage to the body. â–²
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