Everyone says' the most beautiful April day on earth ', when all things grow and spring is in full bloom, it is a good time to get close to nature. Although spring outings are good, how can we avoid sports injuries? What should be noted before exercise? Warm up exercises can not only increase muscle temperature, but also improve the athlete's focus and reduce sports injuries. Before exercising, everyone should warm up for 5-10 minutes, such as drawing circles around the ankle joint, swinging their legs, performing lunges and rotations during movement, touching the ground with lateral strides, taking quick steps in place, and taking high leg strides. These actions can help the body transition from a stationary state to a moving state. It should be noted that warm-up should be targeted, for example, before engaging in upper limb strength exercises, it is important to focus on activating the upper limb muscle groups. How to hydrate during exercise? The role of hydration during exercise includes regulating body temperature, maintaining electrolyte balance, maintaining muscle function, and preventing dehydration. Drink water in small amounts and multiple times, do not wait until you are thirsty to drink water. Elderly people can drink 300-500 milliliters of water before exercising to help their bodies store water in advance; During exercise, replenish 100-150 milliliters of water every 15-20 minutes to keep the body hydrated. If the activity intensity is high or the weather is hot, increase the amount of water intake appropriately; After exercise, replenish 500-1000 milliliters of water based on sweating to help the body recover. After exercise, it is important to avoid drinking large amounts of water at once to prevent water poisoning. Drinking water should be kept at 15 degrees Celsius to avoid overcooling and overheating. Low water temperature can stimulate the gastrointestinal tract, while high water temperature is not conducive to rapid hydration. How to quickly recover after exercise? To help your body recover quickly, you can try the following methods. Relaxing the body during exercise, muscles are in a contracted state. Timely stretching after exercise can help muscles recover to their natural length and relieve tension, just like combing hair with a comb, which can "straighten" tangled muscles. The way to relax varies depending on the exercise area, and appropriate stretching exercises should be selected according to the specific exercise program. For example, after running, it is necessary to stretch the gastrocnemius muscle in the calf and the quadriceps muscle in the thigh. Keep stretching for 15-30 seconds each time to avoid insufficient relaxation effect. After completing nutritional exercises, eating properly can help the body recover. Many people reward themselves with a big meal after exercising, which greatly reduces the effectiveness of fitness. After exercising, everyone can supplement carbohydrates in moderation (such as staple foods), paired with high-quality protein (such as eggs, milk, soy products, etc.), as well as fresh vegetables and fruits, to maintain a balanced intake of nutrients. Avoiding staying up late and getting good sleep can promote physical recovery, enhance immunity, and have positive effects on physical fitness and overall health. Therefore, after exercising, everyone should rest adequately, especially ensuring sufficient sleep time. (New Society)