What kind of " water " do marathon runners drink ?
During the marathon, the body sweats a lot, and the main component of sweat is water, as well as minerals such as sodium, potassium, chlorine, magnesium, calcium, and phosphorus. After a lot of sweating, with the loss of water, it also loses a lot of salt, and the body's ability to regulate is also reduced. At this time, if you simply add water, you will end up drinking more and more thirst, which will not achieve the purpose of hydration, but will lead to Increased body temperature, calf muscle spasm, coma and other " water poisoning " symptoms. Therefore, it is necessary to drink electrolyte beverages, also known as mineral beverages. In addition to water, beverages include minerals such as sodium, potassium, chlorine, magnesium, calcium, phosphorus and appropriate sugar-containing substances to correct the taste and supplement the energy consumption of the body. . Amateur marathon runners can eat some sugar 2 hours before the competition to supplement the energy consumption of the competition, generally about 1 gram per kilogram of body weight. After the game and the game can drink salt water, 1: add some sugar and salt in Example 15.
How to prevent and deal with abdominal pain in the game?
Some athletes will contest in sudden abdominal pain, the reason is generally not done sufficient preparations, coupled with relatively cold weather, when inhaled a lot of cold air began to run or start too fast, etc., a "stitch" phenomenon . When abdominal pain occurs, the speed should be slowed down, and the painful part should be pressed by hand. After a short period of adjustment, the pain will be alleviated. If the above treatment still can not be alleviated, you should withdraw from the game to the ambulance station. In order to prevent abdominal pain during the game, it is very important for the athlete to be fully prepared before the game.
How to prevent and treat calf cramps?
In the game, there may be occasional contraction of calf cramps or calf muscles for a long time. The reason is that the preparation activities are not done enough. During the game, the muscles suddenly enter a relatively vigorous state of movement from a static state, and the calf muscles cannot adapt immediately. Especially in the case of low temperature, the leg muscles in the shorts are suddenly stimulated by cold or due to The body sweats a lot and takes away a lot of salt and causes calf cramps. Therefore, preparation activities before the game must be done adequately, to achieve the effect of body heat, when the weather is cold, the preparation time should be properly extended, and the calf should be kept warm. If there is a calf cramp in the game, it should be slowed down and gradually stopped, and then the calf treatment such as massage and sputum cramping, if it can not be relieved, should be treated at the ambulance station.
How to prevent and treat ankle sprains?
Ankle sprains, commonly known as " squatting feet " , are an unexpected situation often encountered in competitions. " Peeling " can cause tearing of soft tissues such as muscles and ligaments around the ankle joint, and congestion, swelling, and pain in the ankle joint. The reasons are inadequate preparation activities, incorrect running techniques, inattention, uneven road surface and other influences. The key to preventing an ankle sprain is to do adequate preparation activities, improve the technique, improve safety awareness during the competition, concentrate attention and strengthen the exercise of the ankle joint. Once an ankle sprain occurs in the game, you should generally withdraw from the competition and go to the ambulance station for treatment.
How to prevent and treat muscle strain?
Muscle strain in the game, usually to withdraw from the game, enter the ambulance station for treatment. In order to prevent muscle strain in the game, you should do adequate preparation activities before the game, especially to open the lower limbs. If you have a weak constitution and a low level of training, you should do your best in the game. Don't be too fast. Pay attention to the correct technical movements. Don't use too much force in the back and forward legs. At the same time, you should give up the competition in the state of physical fatigue or muscle aches.
What should I do if I have fainting after exercise?
Fainting is a temporary unconsciousness caused by a decrease in the amount of blood in the brain, usually recovering after a few minutes. Common symptoms are pale, cold and cold limbs, cold sweat, dizziness, nausea, rapid heartbeat, weak pulse, superficial breathing and even coma. These symptoms may occur before or during fainting. The method of treatment is to lie flat on the patient's face up to raise the leg portion 20 --30 cm, slightly below the lower extremity of the head, to maintain the smooth and relax airway clothes, especially the neck collar. If the patient vomits, he should be placed on his side to prevent blockage of the respiratory tract. After the above treatment, the patient should be sent to the ambulance station for treatment after waking up.
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