Grasp these points | Gaokao gas station, exercise to relieve stress and welcome the Gaokao milestone. In addition, sports and gas stations
The college entrance examination is a crucial milestone for every candidate and their family. During the pre exam period, candidates bear a great deal of mental pressure. Many candidates and parents are concerned that sports will not only squeeze their review time, but also pose certain risks. In case of muscle and bone injuries, it will also affect the exam.
In fact, choosing a suitable exercise plan before the exam can not only improve the body's immune system and enhance disease resistance, but also regulate the candidate's tension, improve their physiological and psychological state, and be beneficial for pre exam review and exam performance. Here are some suggestions for exercising before exams, hoping to be helpful to everyone.
Choose the appropriate exercise method
The choice of exercise methods before the exam varies from person to person, and each candidate's actual situation is different. The selected exercise items, amount of exercise, and exercise methods should also be different. Children who exercise less usually only need to increase their physical activity slightly before the exam and choose relatively mild exercise methods, such as morning exercises, brisk walking, etc. For children who usually enjoy exercising, they only need to maintain their usual exercise style and amount during this period. It is not recommended to try new exercise methods. Additionally, it is important to avoid engaging in confrontational basketball and football matches before the exam.
For most candidates, it is appropriate to engage in low-intensity aerobic exercise before the exam. This exercise provides sufficient breathing, mild stimulation to the human body, and can regulate brain excitability. Walking, jogging, small but regular cycling or climbing stairs, as well as playing table tennis, swimming, etc., are all good choices. In addition, flexibility training is also very good, which can ensure that the body is in a relatively good state. The specific method is to stand, take deep breaths, and then stretch various parts of the body as much as possible until a sour feeling occurs.
Seize the timing of exercise
Due to time constraints before the exam, it is difficult for candidates to have too much time to concentrate on exercising. Therefore, during the preparation stage, the best approach is to "tailor the situation" and exercise appropriately when they have time.
For example, in the morning, aerobic exercise such as walking and jogging can be done in fresh air places such as parks. During the 10 minute break, you can go to the playground to stretch, spin your neck, and bask in the sun. You can also do some simple stretching exercises to relax the stiff shoulders, neck, and limbs caused by sitting for a long time, and also relax your eyes and brain. In the evening, according to your usual exercise habits, you can engage in jogging, swimming, cycling, and some non competitive ball games after dinner. The intensity and duration of exercise vary from person to person, achieving the goal of relaxation is sufficient.
Warming up before exercise is very important
Effective warm-up activities are sufficient mobilization of the nervous system and visceral organs, which can help candidates avoid sports injuries to the greatest extent possible and achieve more ideal exercise results. If there is enough time, it is ideal to do half an hour of stretching exercises before each exercise. If time does not allow, you can do a short set of stretching exercises within a short period of 10 minutes to relieve excessive muscle tension and fatigue.
In addition, do not eat for two hours before exercising, especially for slightly more intense activities. It is not recommended to eat greasy puffed foods. Don't drink a lot of water before exercising.
Scientific hydration after exercise
The weather is already hot now, and people often have dry mouth and tongue after exercising. At this time, try not to drink various beverages, such as soda, etc; Drink plain water or 1% diluted salt water to dispel heat and heat, and promptly replenish the sodium lost in the body due to excessive sweating. Avoid drinking too cold water after exercise. Because drinking too cold water can strongly stimulate the gastrointestinal tract, causing spasm of gastrointestinal smooth muscles and sudden constriction of blood vessels, leading to gastrointestinal dysfunction and indigestion.
In addition, it is recommended to avoid taking a shower immediately after exercising, and to rest for 30 minutes before bathing in warm water. For areas that exceed normal exercise, you can massage on your own to accelerate lactate metabolism and avoid pain attacks.
Author: Zhu Danjiang, Deputy Chief Physician of Orthopedics at Beijing Children's Hospital
