Autumn harvests, winter hides, spring grows, summer grows. Spring is here, everything is waking up, the human body needs to exercise, a winter in the “hibernation” of people can finally get out of the house, go to the countryside to feel the vitality of spring, seize the time to move the muscles and bones, the accumulation of fat off. After the cold winter “sports low season”, the body organs are at a low level of function, seasonal activity is low. At this time, muscle relaxation, ligament hardening, central nervous system, visceral system function is lower, if the rush of intense and improper exercise, it is easy to cause injury. Therefore, every spring is a high incidence of sports injuries. Spring climate change is relatively repetitive, how to exercise is very delicate; in order to prevent spring sports inadvertently anti-injury body, spring sports to pay attention to 10 major matters: a, avoid abrupt exercise, advocate gradual: to restore physical function as the main purpose, gradual, according to the individual; exercise before doing a full warm-up preparatory activities, so that the muscles and ligaments to get a full relaxation, such as: before exercise should first do first Joint activities, ligament pulling, some simple limb exercises. Second, do not exercise on foggy days, advocate indoor: spring fog, fog beads contain a lot of dust, pathogenic microorganisms and other harmful substances, exercise due to increased breathing volume, the lungs will inevitably absorb more harmful substances. It is best not to exercise outdoors, advocate indoor. Third, avoid breathing with the mouth, advocate breathing with the nose: foggy spring, dust, germs particles, exercise breathing as much as possible with the nose inhalation, exhale with the mouth. Exercise should develop the habit of breathing with the nose, because the nose hair can filter the air, so that the trachea and lungs from dust, germs. Fourth, avoid thin clothing, advocate warmth and cold: spring climate change repeatedly, the weather is hot and cold, in the early spring warm and cold temperature conditions, fitness exercise in the body too much activity, sweating too much, once the cold air and did not do a good job in time to keep warm measures, it is easy to make the body cold and cold and induce various respiratory diseases. Therefore, pay attention to climate change, spring exercise should not immediately take off outer clothing, and then gradually reduce clothing after the body is slightly hot, exercise is over, should wipe the body sweat, immediately put on clothes to prevent cold. Five, do not exercise on an empty stomach, advocate exercise before eating, drinking water: spring avoid morning exercise on an empty stomach: do not exercise in the morning on an empty or full stomach, such as ignoring the body loss, in addition to low blood sugar, human blood stagnation, coupled with the low temperature in spring, vasoconstriction and other factors, if the exercise on an empty stomach may cause sudden death due to hypoglycemia and heart disease. It is best to eat a little something before exercise. Such as bread, milk, eggs, fruit, eat to half full after to exercise. Drink more water to keep the body hydrated. In the spring, because the temperature is still low, people tend to ignore the importance of drinking water when exercising. In fact, the climate is drier at this time, exercise and a lot of sweating, so this exercise should pay attention to the timely replenishment of water. Advocate a cup of warm water before exercise, to dilute the blood viscosity, the elimination of toxins accumulated in the body, in order to play the role of “internal washing”, reduce the intestinal reabsorption of toxins in the intestine and then exercise. Sixth, do not go out early to exercise, advocate the afternoon: spring fog, early morning air is not fresh, the ground before sunrise air pollution is the heaviest and less oxygen at this time. Spring does not advocate morning exercise. After sunrise, green plants start photosynthesis, inhaling carbon dioxide and exhaling oxygen, the air will be fresh. Recommended dusk exercise, spring, the air around 4 p.m. rich in oxygen negative ions. Seven, avoid large amounts of exercise, and advocate adjustment to adapt to the main: Chinese medicine health that: spring exercise is very important to better adapt to the changes in the body’s Yang Qi, clear the body of the cold Qi accumulated over the winter, is very good for the body health care methods. However, it does not advocate strenuous running and jumping, sweating profusely. “Spring produces Yang, excessive exercise and loss is not good for the body to nourish Yang and growth.” At the beginning of spring, physical exercise is mainly aimed at restoring the body’s level of function, so you should not blindly pursue the amount of exercise and pay attention to moderation. The beginning of the amount can not be too large, pay attention to the rhythm of the way not too fast, gradual exercise. Do not blindly increase the amount of exercise for “quick results”. Prevent muscle and ligament damage caused by the sudden increase in exercise. In the spring, the body needs a phase of adjustment to adapt to the larger amount of exercise. Suddenly a large amount of exercise, the body will cause greater consumption. Should choose a slower pace, not too much exercise, such as climbing, jogging, walking, Tai Chi, aerobics, etc.. Calculation of the amount of exercise: should be appropriate for each person, exercise intensity should be appropriate after exercise heart rate in (220 – age) × (0.65 to 0.85). Eight, avoid anaerobic exercise, promote aerobic exercise: spring is appropriate to choose suitable aerobic fitness projects, such as: to the spacious, well-ventilated gymnasium for cycling, hiking, brisk walking, playing basketball, soccer and other outdoor sports. And long-term persistence, fitness is expensive in lasting. In the gym for treadmill, equipment, gymnastics and other exercise is also a good choice, the kind of pavilion where we work out together, promote each other’s good atmosphere, can help to persist. Nine, avoid the morning exercise of three kinds of bad weather: 1, rain and fog weather: today’s “fog” is not the past “water fog”, mostly serious pollution “pollution fog”, tiny droplets of fog contains a lot of Pollutants and pathogenic bacteria, morning exercise, breathing volume increases, will inhale more pollutants. Severe cases will produce breathing difficulties, chest tightness, palpitations, etc. Heart disease, cerebrovascular disease. 2, the temperature is too low weather: winter morning if the temperature is too low, or sudden drop in temperature is not suitable for morning exercise, especially the elderly, frail people, poor thermoregulatory ability, susceptible to disease by cold, the elderly should also pay attention to the cold. 3, rainy weather in the forest: If you want to do morning exercise in rainy days, advocate practice in the woods, because the trees are not exposed to sunlight at this time still absorb oxygen and spit carbon, which will make people carbon dioxide poisoning. At the same time, it is also not suitable for morning exercise at the roadside, near factories and crowded places, so the pollution there is seriously harmful to health. Ten, the choice of time: spring sports and fitness time can be selected from 14:00 to 20:00. research shows that after 14:00, the human body began to rise, 17:00 to 19:00 to reach the best, exercise choice at this time is obviously appropriate.