What protective measures should be taken for fitness in spring and summer?
What protective measures should be taken for fitness in spring and summer?
What protective measures should be taken for fitness in spring and summer? Human sports are also divided into seasons, and when the seasons change, especially Especially in spring and summer. After the cold winter and the refreshing spring, you can go out to exercise and feel the comfortable weather. So what protective measures should be taken for fitness in spring and summer? What protective measures should be taken during spring and summer fitness 1
Warming up mainly focuses on joints
Because the weather is not very hot, the body’s muscles and shut down will still be inert for a relatively long time. Condition, you still need to warm up before exercise to avoid unnecessary sports injuries. The most important thing to prepare for warm-up is to move the joints of the body, especially the shoulder joints, knee joints and ankle joints, and to stretch the ligaments. Warming up these joints before exercise may seem simple, but it is the most important. I hope everyone will make warm-up before exercise a habit to avoid injuries, because I have seen too many injuries caused by not doing exercise warm-up. Please pay attention to it.
Exercise intensity should be moderate
During the alternation of spring and summer, the temperature is suitable, and the sunshine and air are also better. This kind of weather cannot be like the sultry summer. Carry out lower-intensity exercise, and do not exercise too much. It is best to choose some exercise with moderate intensity, preferably one that produces some sweat. For example, you can choose fitness sports such as basketball, running, badminton, etc., which can allow you to remove toxins from your body through sweating this weekend.
Change into dry clothes promptly after exercise
Although the climate in this season is no longer as cold as winter, you still need to take precautions against the cold after exercise, plus this Season is the active period of the influenza virus, and you may be infected if you are not careful, so don’t take it lightly. Of course, what kind of clothes we choose to wear during exercise also plays a big role in the effect of exercise. In most cases, it is better to wear some loose, breathable, and sweat-absorbent sportswear. What protective measures should be taken for fitness in spring and summer 2
In summer, the ambient temperature is relatively high, and it is relatively difficult for the human body to dissipate heat, so you sweat more. When the ambient temperature exceeds 30°C, human body sweating activity increases significantly. Therefore, when carrying out sports and fitness activities in summer, attention should be paid to preventing the occurrence of heat stroke.
Sweating is a normal physiological activity, but due to heavy sweating, a large amount of water and sodium, potassium, calcium and other ions can be lost. Therefore, excessive sweating without timely replenishment of corresponding fluids can cause blood Concentration and ion balance are imbalanced. At this time, the human body's exercise capacity is significantly reduced, muscle weakness, body soreness, dizziness, nausea and vomiting, and even coma may occur in severe cases. For patients with chronic pathological changes in the cardiovascular system, the consequences are even more severe. serious.
Summer sports and fitness activities can be carried out in the early morning or in the evening when the sun is about to go down. Fitness activities cannot be carried out in an environment exposed to direct sunlight. In an environment with high humidity, sweat is not easy to evaporate, and it is difficult to dissipate heat. The amount of sweat increases, and heatstroke is more likely to occur if you engage in physical fitness activities. In summer, the intensity of fitness should be appropriately reduced and the duration should be appropriately controlled, or intermittent fitness activities should be carried out. Do not exercise for a long time at a time.
Pay attention to choosing appropriate drinks during fitness activities. Since sweat contains various ions, you cannot just drink boiled water. You can prepare your own sports drink by adding 6 grams of salt and 20 to 40 grams of glucose to 1000 ml of boiling water (diabetics can add less or no sugar). Mung bean soup and pumpkin soup are also very good at preventing heatstroke and quenching thirst.
Drinking water during exercise is also important. Drink small amounts frequently, do not drink a lot of water at one time, and do not wait until you are thirsty before drinking water. The temperature of the drink should be appropriate and not too low. It is taboo to drink ice water or eat cold drinks immediately after exercise. Appropriately add dark green leafy vegetables to your sports diet and drink more vegetable soup.