Five rules for fitness for middle-aged men: Warm up before exercising

 　　In autumn and winter, the climate is dry, the temperature is low, and the physiological functions are in a relatively sluggish state. Do fitness during this period. exercise , pay special attention to fitness safety to avoid sports injuries. Experts remind you to follow the five fitness rules when exercising in autumn and winter.

　　Fitness Rule 1: Warm up before exercising

　　Before engaging in any fitness exercise, you must warm up fully. Warm-up exercise can promote the blood circulation of the human body, enable the body's various organ systems to enter a moving state from a quiet state, adapt to the needs of fitness exercises, and facilitate the timely transportation of oxygen and energy substances to the working muscles, while simultaneously eliminating metabolic products (such as lactic acid, carbon dioxide, impurities, etc. produced during exercise) in a timely manner. In addition, warm-up exercises increase the temperature of muscles, ligaments, and joints. It not only improves the range of motion and ability of joints and ligaments, but also reduces the viscosity of muscles, thereby improving muscle contraction and stretching capabilities. This not only improves the quality of training, but also prevents sports injuries.

　　TIPS: How to warm up

　　1. When doing warm-up exercises, in addition to the conventional warm-up method with bare hands from head to toe (that is, from top to bottom), and fully moving the joints, ligaments, and muscles of various parts of the body, you can also use aerobic equipment such as treadmills and exercise bikes.

　　2. After the whole body warm-up, targeted activities of local joints, ligaments and muscles should be carried out. If the main part of the exercise that day is the shoulders (deltoid muscles), you can use equipment or bare hands to fully warm up the shoulders. You can also use a high-position tensioner to do heavy pull-downs in front of or behind the neck. Do 1-2 groups each of the front and back, and use light weight to do 15 times in each group. The purpose is to fully warm up the shoulder joint, muscles, ligaments and adjacent muscle groups, which will help to develop greater strength during formal exercises and prevent damage to local or adjacent muscle groups.

　　3. Warm-up exercise should be done within 10 minutes. However, in winter, when the weather is cold and the temperature is low, the warm-up time can be slightly longer, about 15 minutes.

　　Note: The warm-up time should not be too short or too long. If it is too short, the body will not be fully exercised and the condition will be poor, and sports injuries may easily occur. If the warm-up time is too long, the physical strength will be exhausted prematurely, which will affect the formal exercise.

　　Fitness Rule 2: Wear fitness protective gear when exercising

　　Exercisers must equip different fitness protective gear according to different fitness sports. It can not only improve the safety factor, but also improve the quality of training. For example, you should wear sportswear, sneakers and socks when exercising ； There are also a series of protective gear such as belts, wristbands, and gloves.

　　In addition, the equipment is also checked for safety, etc. In addition to the above, in order to prevent hidden dangers during fitness exercises, fitness exercisers must choose safe and effective exercise programs based on their own physical condition, age, and gender differences. They can also consult experts in fitness exercise or ask for the guidance of a personal trainer. Be prepared. and ask them for guidance.

　　Fitness Rule 3: Strengthen the awareness of protection during fitness exercises

　　Concentration is one of the most important factors when exercising, both to improve the quality of your training and to prevent accidental injuries. During exercise, if there are signs of physical discomfort, the amount of exercise should be appropriately reduced or the exercise should be stopped immediately. Self-protection awareness and self-supervision precautions must be strengthened.

　　Fitness Rule 4: Clean up and relax after exercise

　　Many bodybuilders lack relevant fitness common sense , or because of time constraints, they often leave immediately after exercising. Although there are no signs of discomfort at the time, adverse symptoms such as muscle pain or joint damage may occur the next day or the next time you repeat a certain part of the exercise. In severe cases, the metabolic products of muscles after exercise are not eliminated in time, which may cause inflammation and the possibility of thrombosis over time. It can be seen that after fitness exercise. It is necessary to do some sorting and relaxing exercises, which can make the human body transition from a moving state to a quiet state.

　　The metabolism and synthesis of human energy during exercise is a process that strengthens and improves muscles.； Maintaining high-level operation of various organ systems helps relieve muscle spasms, maintain oxygen intake at a certain level, repay "oxygen debt" and enhance lactic acid elimination. ； Helps quickly eliminate fatigue and promote body recovery.

　　TIPS: Ways to organize and relax

　　1. Jogging. Jogging for 5-10 minutes can comprehensively promote the body's recovery. After exercising your thighs, you can ride an exercise bike with low resistance for 10 minutes, which can not only relieve the tension of the thigh muscles, but also restore the elasticity of the muscles. Thereby improving the contraction and stretching ability of thigh muscles. Why not?

　　2. Stretching exercises in the opposite direction. After performing equipment exercise, because local muscle groups or a certain muscle are always stimulated by multiple movements of different intensities, the muscles are in a stiff and tense state. Therefore, after the fitness exercise, it is necessary to appropriately arrange various lengthening and stretching exercises in the opposite direction to the main training parts. These exercises can lengthen and stretch the motor organs and restore them to their original functional state, which is of great benefit to accelerating the body's recovery and preventing sports injuries. For example, after exercises on the shoulders and waist, you can do relaxation exercises such as hanging from the horizontal bar, raising the knees, or swinging back and forth, which can play a positive role in alleviating the pressure and soreness in the shoulders, waist (intervertebral disc), joints, ligaments, and muscles, and promoting the body's recovery.

　　Fitness rule five: Make sure to rest

　　After the human body exercises, the body and motor organ systems and physiological functions are often at their lowest state. At this time, the body is often overdrawn and muscle cells are severely damaged. Proper rest is helpful to speed up the recovery of physical strength. If you don’t get enough rest or sleep. It will affect the body's recovery and cause overtraining, leading to hidden dangers during exercise. It can be seen that it is necessary to properly arrange 1-2 days of rest every week.