What should you pay attention to when doing spring sports? Gradual progress is the key

With the arrival of spring, the temperature gradually rises, the sun increases, and the good weather makes many people want to go out for exercise. However, for those who have stayed at home all winter, going out for intense exercise suddenly will not only fail to achieve the effect of exercise and fitness, but may also cause damage to the body. If you want to wake up your tired body through exercise, of course you must pay attention to scientific exercise methods.

Exercise should be especially careful to prevent heart disease

Mild exercise is suitable for everyone, but when the exercise gradually intensifies, it is especially important to be careful about the onset of heart diseases such as coronary heart disease and myocardial infarction. Dr. Katsukawa Fumihiko of the Sports Medicine Research Center of Keio University pointed out that one in every 100,000 people dies suddenly during exercise, so it is very important to be careful about the onset of heart disease during exercise.

Everyone must understand the risks of intense exercise. Factors that increase the risk of exercise include exercise and smoking habits, blood lipid levels, obesity, age, etc. When a person has two or more risk factors or has diseases such as diabetes, myocardial infarction, and stroke, he or she should avoid intense exercise such as running, and the intensity of exercise should start with walking. If you have symptoms of persistent chest pain, you should suspect coronary heart disease and seek medical attention as soon as possible.

If you want to do moderate-intensity exercise, you should first do a period of fast walking and then slowly transition to running. For beginners who have just started exercising, the Yokohama Sports Medicine Science Center in Japan recommends a three-month transition, starting with a month of brisk walking and then a two-month slow transition, alternating between brisk walking and running.

First, start with brisk walking for 20 minutes continuously. The speed should be such that you can hold a conversation and breathe slightly while walking. As time goes by and your body adapts, you can gradually extend the brisk walking time according to your physical condition, and increase it to 30 minutes in one month.

After 2-3 months, brisk walking gradually transitions to running, and the running time is gradually increased. Running requires more exercise than brisk walking, so as the intensity of exercise increases, the amount of exercise a person does will also gradually increase. Tatsuya Tamaki, a psychiatric doctor at the medical school, said that after 2-3 months of exercise, muscle cells will gradually be replaced by metabolism, and by the fourth month, a person can easily brisk walk for at least 20 minutes. However, if the person is elderly and has no exercise experience, this adaptation process will take at least 1 year.

If you feel unwell, you should stop exercising immediately

When playing ball sports such as tennis and golf, the burden on the heart is relatively small because it does not require long-term running. However, tennis can easily increase the burden on the knees and shoulders, while golf can easily increase the burden on the waist and other parts of the body. Therefore, appropriate training should be performed before and after exercise to keep the muscles and joints flexible to prevent sports injuries.

When playing tennis, the pain in the body will increase with the increase of exercise time, especially for people around 40 years old, because the flexibility of muscles and joints has decreased, it is more likely to experience body pain, so special attention should be paid to the warm-up before exercise and the recovery exercise after exercise. You can do elbow joint stretching exercises, wrist joint activities and shoulder blade muscle stretching exercises accordingly, and they should be done for about 10 minutes before and after exercise.

As for golf, which increases the burden on the waist, you should twist your waist to warm up before starting. If the waist rotation is better, it can effectively prevent low back pain.

Yagi Yukari, a health and exercise instructor at the Sports Medicine Research Center of Keio University, said that the most important thing during exercise is to exercise with the correct posture. If you feel tired or have discomfort such as pain, you should stop exercising immediately to prevent sports injuries. At the same time, you should pay attention to warm-up and recovery exercises before and after exercise. After persisting in these exercises for a period of time, you will feel their great contribution to preventing physical injuries.

Stairs can be used to good effect during commuting time

For some office workers, there is not much time to exercise slowly. When you feel that you do not have much time to run, you might as well use brisk walking and climbing stairs to increase the amount of exercise. You can wear sports shoes at work, increase your walking speed and stride, and do not use the elevator when going up to the office building, but take the opportunity to climb the stairs to increase the amount of exercise. Because if you do not exercise during the weekdays, when you find time to exercise on the weekend, the sudden intense exercise can easily cause damage to the joints.

Some people will prepare before exercise, but are often too lazy to do recovery exercises after exercise. At this time, you might as well use the time for bathing in the evening or the time in bed to do some simple stretching exercises or massages. This can relieve symptoms such as muscle soreness the next day and make exercise more fun.