安全锻炼，健康冬日 Safe exercise, healthy winter

      冬季到来，灌州小学提醒您冬天运动的注意事项：When winter comes, Guanzhou primaryschool reminds you of the precautions of winter sports

      1.不要空腹运动Don't exercise on an empty stomach

      同样是剧烈的运动，在冬季，身体会消耗更多的营养物质，所以在运动前半小时吃点糖类或水果！

      In winter, the body consumes morenutrients, so eat sugar or fruit half an hour before exercise.

      2.运动前要热身Warm up before exercise

      冬季运动时，热身不仅能够降低肌肉的粘滞性，更重要的是它可以使心脏慢慢适应接下来的剧烈运动。

      In winter exercise, warm-up can notonly reduce the muscle viscosity, but also make the heart adapt to the nextintense exercise

      3. 过度劳累Overwork积劳成疾可不仅是一个词，身体得不到恢复，就是在透支身体，这样因疲劳出现猝死的机率非常大。

      The body can not recover, is overdraftof the body, so the probability of sudden death due to fatigue is very large.

      4. 不去密闭环境剧烈运动Do not go to the airtight environmentto exercise violently

      封闭的球馆环境，运动强度过猛，有可能出现脑溢血。这主要与血压变化、血液中氧气含量过低有关，所以尽量避免去封闭环境剧烈运动。

      In a closed environment, if theintensity of exercise is too strong, cerebral hemorrhage may occur. This ismainly related to blood pressure changes and low oxygen content in blood, sotry to avoid strenuous exercise in closed environment.

      5.感到不适就停止运动Stop moving when you feel unwell

      打球时出现面色苍白、口唇紫绀、大汗淋漓、晕厥、胸痛、胸闷、胸部压迫感、眩晕、头痛、极度疲乏等症状时，就要停下来，不要再当拼命三郎硬挺着去运动。

      When playing, the players should stopwhen they have pale face, sweat, syncope, chest pain, chest depression,dizziness, headache and extreme fatigue.

      希望家校合作以身作则，在家庭、课堂中普及运动健康知识，让祖国的下一代科学运动、健康运动、快乐运动，避免不幸再次发生！

      Hope to popularize sports healthknowledge in the family and classroom, so that children can exercise healthilyand happily, so as to avoid the occurrence of misfortune again!