Bad Fitness Habits Can Cause Great Harm to the Body
After so long of fitness, there is still no expected effect
Instead, there are small parts making noises on the body
It makes people very frustrated, not knowing whether to continue persisting or give up
They don't know that the fitness they give up is not the problem
But it's those unheeded exercises before and after
They always think that this way or that way doesn't matter much
But they don't know that subtle changes burden them greatly
Ken also, according to some situations he has seen around, summarized several common bad habits in fitness
Just finished eating and started vigorous exercise
1
First: After eating, the digestive organs need a large amount of blood supply for work. If you run or exercise at this time, it will inevitably make the muscles grab a lot of blood, resulting in reduced blood supply to the digestive tract, which will weaken the peristalsis of the stomach and intestines and reduce the secretion of digestive juices, which will cause indigestion and chronic gastritis
Second: When exercising, the body's oxygen consumption increases, and people who don't often exercise have small lung capacity. When you work hard, it's easy to feel short of breath. This reduces the thoracic negative pressure, causing the liver's blood flow to be obstructed, leading to liver congestion, liver capsule tension and liver pain, which manifests as right upper abdominal pain
Suggestion: Generally, for people who don't often exercise and the elderly, it is best to exercise 0.5-1 hour after eating. Formal exercise and fierce competition should be done 1.5 hours after eating, and it is not forbidden to do easy exercise after eating
Hungry exercise
2
Full exercise is harmful to health, and empty stomach exercise is harmful to health. Some medical magazines reported that empty stomach exercise can cause dizziness, vomiting and low blood sugar, increasing the risk of injury. Traditional Chinese medicine also recorded that you must eat something easy to digest before exercising, such as bananas, dried grapes and foods with high carbohydrates, so that you don't cause low blood sugar and harm your body
Show off oneself in fitness
In simpler terms, it's about showing off in front of others, especially in front of beautiful women, always wanting to lift weights to attract attention. This person doesn't consider their own ability, forcefully exceeding their own load range, which is easy to cause muscle, tendon and other injuries, and also make it difficult to train in the future
3
Beginners should choose small weight, low load, low difficulty, simple movements to start. After exercise, pay attention to stretching to prevent muscle soreness and stiffness, and know how to restrain yourself. The key to successful fitness is to control yourself
No warm-up before strength training
Many people are convenient or afraid of the pressure of warming up, so they ignore the warm-up action and directly enter aerobic and strength training. This will not only cause muscle serious injury and fatigue, but also greatly reduce the effect of your fitness
4
We should know that warming up can increase the body's main part temperature, increase the amount of blood (oxygen) flowing to the muscles, so that the body can carry out more vigorous activities, and make preparations. A slight activity of stretching will make the tendons more flexible
Because it increases the body temperature and expands the joint range, it can avoid joint, tendon and muscle injuries. Warm-up exercises should focus on large muscles, and practitioners can use walking, turning, and raising knees to warm up their legs. For the chest and shoulders, you can turn, raise arms and circle, etc.
Stop exercising suddenly after intense exercise
After intense exercise, a lot of blood is concentrated in the limbs and muscles. Due to the strong contraction of the muscles, a lot of venous blood will quickly return to the heart, the heart will then send a lot of nutrients to the arteries to the whole body, the blood circulation is very fast
5
If you stop exercising immediately after finishing intensely, a lot of venous blood in the limbs will accumulate in the veins, the heart will be short of blood, and the brain will also have oxygen deficiency due to insufficient blood supply, causing dizziness, nausea and vomiting, shock, etc. Therefore, after completing intense exercise, we should change the intensity to slowly adapt the body's change in training intensity, so that the blood circulation is stable, avoid the symptoms caused by insufficient blood supply
Not drinking water during exercise, and drinking a lot of water after exercise
After intense exercise, if you drink too much water at once because of thirst, it will reduce the salt content in the blood, reduce the cell osmotic pressure, and cause muscle cramps. Since intense exercise reduces the blood flow to the stomach and intestines, the function is poor, and the ability to absorb water is weak. Excessive water will enter the cells and cell interstice, so drinking too much water after intense exercise will cause discomfort, and lying down will squeeze the muscle and organ activity. Therefore, intense exercise should not drink too much water at once, but use 'multiple small drinking' to drink water. Everyone sweats differently during exercise, and the amount of water needed is also different. As long as you don't feel thirsty, it's fine. Generally, people who sweat a lot should drink about 110-170ml of water every 15-20 minutes, about 10-15 small sips.6
Smoke a cigarette after exercise
Every time you finish your fitness, you can see that some people are smoking and guiding others how to fitness. But they don't know that smoking is more harmful to the body, and oxygen absorption is also affected, making it easier to feel tired
During intense exercise, the blood circulation is faster, so the lungs and body tissues absorb more harmful substances. These substances enter the body in large quantities, which is more harmful than smoking for the body7
Smoke enters the body, making the important organs of the body lack oxygen, which exacerbates the ability of the body to train
Immediately take a shower after intense exercise
Some people are quick to enjoy the fun, immediately after intensely exercising, they use fans to cool down and enter an air-conditioned room or rest in the shade. This will quickly reduce the body temperature and quickly lower the skin temperature. Through the nerve system's reflex activity, it will cause the blood vessels of the upper respiratory tract to contract, which will lower the local disease resistance, and bacteria will multiply on the mucous membrane of the upper respiratory tract, causing colds, flu and tracheitis, etc. Some people take a shower immediately after intense exercise, and the temperature difference between the body and water is very large, which is very likely to cause muscle cramps. Therefore, after intense exercise, you should first dry the sweat, wait until the sweat stops, and then swim or take a cold shower. This can maximize the effect of fitness and will not cause fitness misdiagnosis and illness.
8
A few days without fitness, one year of training
Usually don't do big-intensity training or basic fitness, and then suddenly increase the weight intensity to train on weekends. The result is that muscles are pulled and hidden organ damage
In addition, this 'overeating' fitness is not effective and easy to cause unexpected injuries. Common injuries include joint and tendon injuries, etc.9
10
Start eating a lot after intense exercise
During intense exercise, due to the fact that blood is less concentrated in the digestive organs, the digestive absorption ability is poor, and it takes a period of time to recover the digestive absorption function
After intense exercise, some people drink beer as water and drink a lot of it, which can quickly increase the uric acid in the blood and cause gout
Therefore, after intense exercise, if you drink a lot of beer and eat immediately, you will feel that the food is not fragrant and the absorption of nutrients is also poor.
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