Five key points of exercise and fitness for men who are prone to sudden death due to improper exercise

　　male People generally like to exercise, because exercise can evaporate excess energy and make the body stronger. healthy , the body lines become more graceful. However, improper exercise can easily lead to sudden death during exercise. If the exercise method is incorrect and the amount of exercise is too large, it can easily lead to sudden death during exercise. Let’s take a look at how to exercise correctly.

　　Men are more likely to die suddenly during exercise

　　Exercise can strengthen the body, but reports of sudden death during exercise are also common. French researchers found that compared to female , men are more likely to suffer from sudden exercise-induced death. Researchers from the University of Paris Descartes in France studied 800 cases of sudden death related to exercise in France from 2005 to 2010, of which only 5% were women. After calculating various data, the researchers came up with the probability of sudden death during exercise between women and men: for every 1 million women who exercise, only 0.51 will die suddenly. For every 1 million male athletes, 10.1 will die suddenly. The findings have been published in the Journal of the American Medical Association.

　　Men’s fitness exercises should pay attention to methods

　　1、exercise It is best to fix the time

　　Try to arrange each exercise at the same time as much as possible, so that you can develop good exercise habits and help form conditioned reflexes in the body's internal organs. Do not exercise one hour after meals and one hour before going to bed, otherwise it will affect digestion and sleep. The best time for physical strength is generally between 15:00-20:00, which can be considered as the main exercise time.

　　2. The load should be determined according to your own physical strength.

　　Generally speaking, the effective number of times for developed muscle mass is 8-12 times, at least no less than 8 times. This number should be used to try your best. Therefore, the load should be controlled at 70%-80% of the individual's maximum strength. That is, the most effective number of times to use this load is to use a heavy load, no more than 5 times. The most effective number of times to develop endurance and reduce fat is to do 20 times with a small load. The fat in the waist and abdomen should be reduced even until you can no longer do it.

　　3. Exercise time should be appropriate

　　For beginners and those with a heavy workload, it is advisable to do it three times a week, 1-1.5 hours each time, but each exercise should include all parts of the muscle group. Those who insist on exercising every day can divide the muscle group into two parts and practice every other day to ensure that the muscles can effectively recover. For example: practice shoulders, abdomen, and chest today, and practice back, arms, legs, etc. tomorrow.

　　4. Master the correct breathing method

　　Correct breathing methods can help you focus your mind, make your movements coordinated and rhythmic, and help you lift more weight during exercise. For general movements and light weight attempts, inhale when exerting force and muscle contraction, and exhale when relaxing and restoring. When lifting heavy weights or for the last few attempts, exhale deeply first, then hold your breath while doing the lifting and lowering movements, and then take a deep breath. Breathe through your mouth when exercising, do stretching exercises before exercising to prevent muscle and ligament strains, and do relaxation exercises after training to help eliminate muscle tension and recover from fatigue.

　　5. Choose the right clothes and pants

　　When exercising, it is better to wear sports shorts with good breathability or tights that are made of a material similar to swimming trunks and are close-fitting and breathable. The purpose is to minimize friction between thighs, crotch and sexual organs. In addition, the underwear specially designed for athletes to wear during sports is also good. The characteristic is that the sexual organs are supported by a three-dimensional triangular cup, and there is an elastic band on the left and right to support the buttocks, which can make your buttocks more masculine.

　　Four things not to do after exercise

　　Can't rest immediately

　　If you stop and rest immediately after strenuous exercise, the rhythmic contraction of the muscles will stop, and the large amount of blood that originally flowed into the muscles will not flow back to the heart through muscle contraction, causing blood pressure to drop, causing temporary ischemia in the brain, leading to symptoms such as palpitation, shortness of breath, dizziness, paleness, and even shock and fainting.

　　Do not take a bath immediately

　　If you take a cold bath immediately after exercise, sudden stimulation will cause the blood vessels to shrink immediately, increase blood circulation resistance, and reduce the body's resistance, making people prone to illness. Taking a hot bath will increase skin Internal blood flow, excessive blood flow into the muscles and skin, resulting in insufficient blood supply to the heart and brain. In mild cases, dizziness, in severe cases, collapse and shock, and can easily induce other chronic diseases. disease。

　　It is not advisable to eat a lot of sugar

　　Some people feel comfortable eating sweets or sugary drinks after strenuous exercise, and they think that eating more sweets after exercise is good for them. In fact, eating too many sweets after exercise will consume a lot of vitamin B1 in the body, causing people to feel tired and have a loss of appetite, etc., which will affect the recovery of physical strength. Therefore, it is best to eat more foods containing vitamin B1 after strenuous exercise, such as vegetables, animal liver, eggs and other foods.

　　Don’t drink to relieve fatigue

　　After strenuous exercise, people's body functions will be in a state of excitement. Drinking alcohol at this time will cause the body to absorb alcohol into the blood faster, which will cause more harm to the liver, stomach and other organs than usual. This can cause long-term fatty liver , liver cirrhosis, gastritis, gastric ulcer, dementia and other diseases.

　　Even drinking beer after exercise is not good. It will increase the uric acid in the blood, which will greatly irritate the joints and cause joint inflammation.

　　Warm reminder: There are no small things in life. Friends who want to do bodybuilding exercises must pay attention to controlling their own exercise volume and use correct exercise methods. If possible, you can find a professional gym coach to help guide the fitness process.