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  3. 學習啦>體育運動>運動常識>《劇烈運動后要注意的小常識》正文

    劇烈運動后要注意的小常識

    時間:2019-07-18 09:26:32本文內容及圖片來源于讀者投稿,如有侵權請聯系xuexila888@qq.com 楊杰 我要投稿

      你愛劇烈運動嗎?很多男性都會有劇烈運動的經歷或是愛好。其實劇烈運動后的一些問題不注意的話會誘發疾病,而且也會導致身體不適的情況出現。你知道劇烈運動后要注意什么,下面是學習啦小編為大家收集關于劇烈運動后要注意的小常識,歡迎借鑒參考。

    劇烈運動后要注意的小常識

      寒冷季節在戶外跑步、登山續從事球類等運動易誘發運動性哮瑞,而在夏季進行游泳、舉重、劃船等運動則較少引起。輕微運動如散步、打太極拳較少引起,而劇烈運動則較易引發。

      不要驟降體溫

      運動時肌體表面血管擴張,體溫升高,毛孔舒張,排汗增多。倘若運動后立即走進冷氣空調房間或在風口納涼小憩,或圖涼快用冷水沖頭,均會使皮膚緊縮閉汗而引起體溫調節等生理功能失調,免疫功能下降而招致感冒、腹瀉、哮喘等病癥。所以說劇烈運動不要立刻的降溫,洗澡或者是吹空調,以免導致免疫力下降,出現感冒或者是腹瀉等等的一些問題,要等慢慢的體溫下降以后再選擇納涼的措施。

      不要立即吃飯

      運動時,特別是激烈運動時,運動神經中樞處于高度興奮狀態。在它的影響下,管理內臟器官活動的副交感神經系統則加強了對消化系統活動的抑制。后不要立即吃飯,以免導致消化不良的情況,而且也會出現腹脹或者是腹痛的情況,過一會再吃,會比較好。

      劇烈運動后需要注意的一些小常識,上面給大家介紹了相關的內容了,運動是好事,如果不注意保養的話,可能會誘發一些疾病的發生,所以上面的這些小常識需要大家了解和認識,以免對身體健康產生疾病的影響就得不償失了。劇烈運動后要注意的小常識,大家一定要注意。

      掌握正確運動常識才能有效減肥

      運動需要超過四十分鐘,才能夠起到減肥瘦身的效果。只有運動持續時間超過40分鐘,人體內的脂肪才能被調動起來與糖原起供能。隨著運動時間的延長,脂肪供能的比例可達總消耗量的85%?梢,少于40分鐘的運動無論強度多大,脂肪消耗均不明顯。因此,對于減肥者來說,每次鍛煉的時間一定要保證在40分鐘以上,同時應適當變化動作,協止機體局部疲勞,增加熱量消耗。

      局部的運動,并不能局部的減肥。因為減脂一定是全身性的。第一,局部運動消耗的總熱量少,易疲勞,且不能持久;第二,脂肪供能是由神經和內分泌系統調節控制的,但這種調節是全身性的,并非練哪個部位就可以減哪個部位的多余脂肪。例如,減肥者運動一段時間后,腰圍不見小多少,可臉頰卻消瘦了,原因就在于此。運動消耗的熱量大于攝入的熱量,就會導致全身脂肪的減少,而不會只減一個部位。

      仰臥起坐如果姿勢不正確,容易傷及脊椎。社區里的健身器械,由于價格便宜,大多比較硬,特別是在腰部沒有任何防護措施,在從事仰臥起坐鍛煉時,如果動作不當,很容易傷到脊椎。帶條毛巾,將其卷成一團,墊在腰部,可以起到一定的保護作用。運動時應注意,腿不能伸得太直,最好稍彎曲,這樣也能有效地保護脊椎。手的擺放也有講究,有人喜歡抱著頭,這也是不規范的,因為手部的力量很容易轉移到頸椎上,導致頸椎受傷。正確的做法應該是雙手放在耳邊。

      健身時交談,容易影響健身效果。跑步要保持平穩的呼吸頻率,而交談則會打亂呼吸節奏,影響健身效果。此外,談話還會轉移注意力,甚至有可能造成運動創傷。很多在跑步機上摔跤致傷的例子,都是注意力不集中造成的。不僅是跑步,任何有氧運動都需要健身者保證平衡呼吸、集中注意力。


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