Before Exercise
Physical Assessment: Understand your own health condition. If you have underlying conditions such as heart disease, high blood pressure, or diabetes, or if you are experiencing recent discomfort, fatigue, or a cold/fever, it is recommended to consult a doctor first to confirm whether strenuous exercise is suitable.
Warm-up: Perform 10-15 minutes of dynamic warm-up activities, such as jogging, high knees, jumping jacks, and joint flexion exercises, to activate muscles, improve joint flexibility, and reduce the risk of sports injuries.
Energy Replenishment: About one hour before exercise, you can eat a moderate amount of easily digestible carbohydrates, such as bananas, whole-wheat bread, or oatmeal, to avoid hypoglycemia caused by exercising on an empty stomach. However, do not eat too much.
Equipment Check: Choose appropriate sports equipment, such as breathable and sweat-wicking sportswear and supportive sports shoes. Women are advised to wear a sports bra to ensure comfort and provide necessary protection.
During exercise
Control intensity: Adjust exercise intensity reasonably according to your physical condition and exercise capacity, keeping your heart rate within a safe range (generally (220 - age) × 60%～80%), ideally at an intensity where you can speak normally but cannot sing.
Replenish fluids promptly: Drink water every 15-20 minutes during exercise, 100-150 ml each time, preferably warm water. If exercise lasts more than 1 hour, you can supplement with sports drinks containing electrolytes to avoid dehydration.
Pay attention to body signals: If you experience symptoms such as squeezing chest pain, dizziness, sudden severe joint pain or abnormal sounds, stop exercising immediately and seek medical help if necessary.
