Summer fitness should pay attention to it, don’t blame me for saying too late.

锘?

Summer fitness should pay attention to it, don’t blame me for saying too late.

The method should be suitable: 1.

Suitable place and time to avoid the damage of skin and body caused by severe sunlight. The place of sports should be selected indoors, such as indoor table tennis, badminton, swimming, etc. If you like stadium sports, you can choose park, lake, courtyard and other cool and ventilated.The place.

It is best to arrange for outdoor sports after 10am to 4pm in the morning or evening when the weather is cool.

2.

Appropriate sports programs are not suitable for middle-aged and older people in high-level short-term sports such as football, basketball, golf and tennis.

Swimming is the best sport recognized in the summer.

Others such as aerobics, table tennis, badminton, yoga and exercise are good indoor sports and fitness programs.

Morning and evening sunshine is not very strong, some moderate aerobic exercise such as running, walking, cycling and so on are also very beneficial to health.

3.

Appropriate amount of exercise In summer, the human body reserves are relatively weak, so it is easy to exercise, the time is controlled at 30 to 45 minutes, the intensity is appropriately changed, and the target heart rate can be 5-10 times lower than usual.

At the same time, it is still necessary to follow the principle of 鈥渨arm-up-sporting-finishing鈥?

The amount of preparation activities should not be too large, and the interval between the completion of the preparation activities and the start of the official activities is appropriate in 1 to 4 minutes.

If you feel tired before the official exercise, the body can not be in the best state when you enter the sport, which is easy to cause muscle strain.

No matter how you exercise, you should start with a small amount of exercise, and gradually increase the amount of exercise after the muscles of various parts of the body are opened.

At the end of the exercise, do some relaxation adjustment activities, such as walking a few steps, kicking your legs, doing several deep breaths, etc.

5 major precautions for summer sports: 1.

It is best to dress in a comfortable sportswear with a cotton dress. The looser the style, the better the heat dissipation.

At the same time, clothes should not be exposed when exercising.

When the maximum temperature is close to or exceeds 37 掳C, gibberellin or open back can not only dissipate heat, but the skin will absorb and absorb from the external environment. At this time, gibberellin or open back will feel hotter in summer, and strong ultraviolet rays will be directly irradiated.On the skin, it causes sunburn on the skin.

2.

Replenish water in the first 10-15 minutes before the scientific exercise, drink 450-600 ml of water, every 10-15 minutes during exercise, drink 150-240 ml of water, drink even if not thirsty, but don’t drinkA sweet drink.

You should also replenish water in time after exercise, but don’t drink enough at one time, but also need to drink less.

If you drink too much water, it will cause stomach muscle atrophy, abdominal pain and other symptoms, you should properly add water after a few minutes after the up and down movement.

In addition, it should be noted that it is not advisable to replenish pure water after exercise, because there is almost no salt or minerals discharged from the body in the pure water.

When people exercise under high temperature, the body sweats a lot, causing loss of water and salt in the body.

If a large amount of drinking water is not replenished in time, the concentration of sodium chloride in the blood will decrease, muscle excitability will increase, and muscle spasm and pain may easily occur.

Warm salt water is the best drink after exercise, and you can also choose low-salt salty drinks or sports drinks.

After exercise, the whole body blood is redistributed, and a large amount of blood is poured into the muscles and the body to supply the movement, while the digestive organs are relatively blood-consuming.

If a large amount of frozen beverage is ingested at this time, the stomach may be damaged due to the low temperature and strong stimulation, and the physiological function may be impaired. The appetite is reduced, the severe gastritis is caused, and the chronic gastritis is gradually caused.And other diseases.

In fact, it is best to drink warm drinks after exercise.

Experiments have shown that beverages at 25-30 掳C can be absorbed by the stomach faster.

3.

It is not advisable to cool down after cooling properly.

Just after sweating, go to the fan and uncover the clothes, or blow directly under the cold air conditioner, and unscrew the faucet to let the cold water rush straight into the body to achieve 鈥渞apid cooling鈥? Many people think it is cool.way of doing.

As everyone knows, this “quick cooling” way is often a happy one, and it is difficult for a few days.

After exercise, the pores are in an enlarged state, and sudden cold stimulation can make the pores shrink rapidly, which is extremely unfavorable to the body, easily invaded by cold evils, and even causes various diseases.

The correct way to do this is to dry the sweat with a towel and rest in a cool place to slow down.

4.The diet needs to sweat when sweating, so that a lot of salt and potassium ions in the body are also lost with sweat. If potassium ions are lost too much, muscle weakness, soreness, arrhythmia, lethargy and lack of energy may occur.

In addition, due to the large amount of physical activity consumed by physical activity, the metabolism of the body, such as nitric acid and lactic acid, is excessive. At this time, the alkali storage in the blood is decreased, and the acid-base balance of the blood is easily induced to maintain the normal pH.The alkali storage of blood, so the summer needs to eat more alkaline foods.

The alkaline foods are mainly fruits, and watermelons, pineapples, apricots, peaches, plums, cantaloupes, etc. are all added with potassium salts.

5,

The diet needs to sweat when sweating, so that a lot of salt and potassium ions in the body are also lost with sweat. If potassium ions are lost too much, muscle weakness, soreness, arrhythmia, lethargy and lack of energy may occur.

In addition, due to the large amount of physical activity consumed by physical activity, the metabolism of the body, such as nitric acid and lactic acid, is excessive. At this time, the alkali storage in the blood is decreased, and the acid-base balance of the blood is easily induced to maintain the normal pH.The alkali storage of blood, so the summer needs to eat more alkaline foods.

The alkaline foods are mainly fruits, and watermelons, pineapples, apricots, peaches, plums, cantaloupes, etc. are all added with potassium salts.

Advantages and Disadvantages of Summer Exercise: In the hot season, people are prone to sleepiness, irritability, depression, and laziness. Some people think that it is too hot to stay at home. How can they participate in sports activities?

Therefore, people like to “incubate” air conditioners and do not want to exercise.

So, what should you pay attention to when you exercise in summer?

The pros and cons of high-temperature weather sports, as the saying goes: “Winter practice three nine, summer practice three volts”, also need exercise in high temperature weather.

1.

Practice has proved that regular exercise in hot weather can enhance the body’s ability to withstand heat and adaptability, and improve disease resistance.

Studies have shown that the body’s tolerance to heat is related to the amount of heat stress protein in cells in the body.

Those who insist on exercise, the heat stress protein synthesis in the body is significantly increased, the tolerance to heat is enhanced, and it can resist the invasion of high temperature heat waves.

People who often enjoy air conditioning, away from the heat environment, reduce the heat stress protein synthesis in the body, and the tolerance to high temperature also decreases. Once they leave the air conditioner, they will not be able to adapt to the external environment where the heat wave is rolling.

2.

Perseverance in high temperature weather can maintain the effect of previous exercise and make the body healthier.

Experimental observations also found that people who exercise regularly in summer have better heart function, lung capacity, and digestive function than those who do not exercise, and the incidence rate is also good.

3.

Through exercise, it can enhance the body’s metabolism. Sunlight can also increase the skin’s synthesis of vitamin D, enhance the body’s absorption of calcium and phosphorus, thereby strengthening bones and preventing the occurrence of osteoporosis in middle-aged and elderly people.

But this time there are also some obvious shortcomings in exercise, such as sweating, easy to cause dehydration, resonance harassment of water in the body; movement in the sun is susceptible to skin diseases caused by ultraviolet radiation; high temperature can cause heat stroke.

Therefore, the summer sports should pay more attention to the scientific nature of fitness.