Before starting any exercise program, a doctor should conduct a comprehensive assessment of your body and physical condition to rule out unsuitable exercises.
For example, overweight/obese individuals should not immediately begin skipping rope to avoid knee injuries.
People with high blood pressure should not exercise in the morning to prevent cardiovascular events.
Diabetic patients should not train on an empty stomach to avoid hypoglycemia.
Before exercise: Warm-up exercises are necessary to improve flexibility and reduce the risk of muscle and soft tissue strains.
During exercise: Exercise until you break a light sweat; avoid strenuous exercise immediately.
After exercise: Gradually reduce the intensity. For example, when running, gradually decrease your speed and walk for a while before sitting down to rest. Do not sit down halfway through the run. Allow your body time to adapt.
Of course, it is best to exercise under the guidance of a professional. This not only ensures targeted exercise effects but also avoids potential dangers associated with exercise.
Warm-up Exercises for Some Sports
01. Running: Running is one of the most common forms of exercise. Warm-up exercises before running include knee and ankle flexion and extension, circular movements, shoulder circular movements, and hip twisting movements. Brisk walking or jogging is also recommended to warm up the body.
02. Jump Rope: The warm-up for jump rope is similar to running, but because jump rope relies more on wrist movements, it's important to strengthen wrist flexibility to prevent injury.
03. Basketball: Basketball warm-up exercises primarily target the fingers, wrists, lower back, knees, and ankles. Pressing the fingers together improves ligament elasticity; rotating the wrists in multiple directions improves wrist ligament elasticity; twisting the lower back improves flexibility; and lunges, squats, and circular movements improve ligament and muscle activity in the knees and ankles.
04. Table Tennis: Table tennis warm-up exercises target the wrists, biceps, and triceps. Wrist rotation improves agility and muscle activity. The biceps and triceps can be thoroughly warmed up through stretching exercises.
05. Badminton Badminton warm-up activities primarily target the upper limbs and knees. During the warm-up, focus on shoulder circles and stretches, wrist twists, knee flexion and extension, and ankle rotations to fully activate these key areas.
